As a functional holistic nutritionist, the first thing I assess with every client is their stomach acid. Why? Because optimal stomach acid is the foundation of gut health, digestion, nutrient absorption, and even immune function. Digestion works north to south – if your stomach acid is low, everything downstream is affected: your digestion, energy levels, and even your ability to fight off infections.
Optimal stomach acid is your body’s first line of defense against pathogens, parasites, and bacterial infections. The reality is that many people unknowingly struggle with low stomach acid which can be the root cause of poor digestion and other health issues. I struggled with low stomach acid for years and it showed up as severe iron deficiency anemia, gas, bloating, fatigue and SIBO.
The Role of Stomach Acid
Stomach acid, or hydrochloric acid (HCl), is produced in your stomach and plays a key role in the digestive process. When you eat, stomach acid breaks down proteins, activates digestive enzymes, and helps absorb essential nutrients like vitamin B12, iron, calcium, and magnesium. Without adequate stomach acid, your body can struggle to break down food, which leads to bloating, indigestion, and nutrient deficiencies over time.
But beyond digestion, stomach acid has another superpower: it's your first line of defense against harmful microbes.We are exposed to a variety of bacteria, parasites, and other pathogens every day. Stomach acid’s job is to neutralize these threats before they cause trouble in your gut - defense wins championships! Low stomach acid opens the door for these invaders, leaving your digestive system vulnerable to infections.
Signs of Low Stomach Acid
Bloating, especially after meals
Gas or belching
Heartburn or acid reflux (this one surprises people—low stomach acid can mimic the symptoms of too much acid!)
Undigested food in stool
Nutrient deficiencies, like low B12 or iron levels
Fatigue or feeling sluggish after eating
Frequent infections or imbalances in gut bacteria (like SIBO)
It’s a common misconception that heartburn and acid reflux are caused by too much stomach acid. The reality is that typically these issues stem from having too little acid. If the stomach doesn't produce enough acid, food sits longer, leading to fermentation and gas buildup, which pushes acid back up into the esophagus. That’s why antacids and proton pump inhibitors (PPIs) often provide temporary relief but can make the issue worse over time. They lower stomach acid even more, which further compromises digestion and nutrient absorption.
How to Support Optimal Stomach Acid Levels and Gut Health
Now that we know how important stomach acid is, how can we support its optimal levels? Here are some simple strategies I recommend to my clients:
Chew Your Food
Digestion begins in the mouth. When you take the time to chew thoroughly, you stimulate the production of stomach acid. Slowing down while you eat can make a huge difference.
Incorporate Bitter Foods
Bitter foods like arugula, dandelion greens, and radish can naturally stimulate stomach acid production. Try starting meals with a small salad of bitter greens to prime your digestion.
Apple Cider Vinegar Before Your Meal
Taking 1 teaspoon of apple cider vinegar in a little water before meals can help stimulate stomach acid. Digestive bitters are also an option.
Don't Drink too Much Liquid During a Meal
Hydration is key, but drinking too much water during meals can dilute stomach acid. Aim to drink water between meals instead.
Supplementation with HCL
In many cases betaine HCl supplement may be helpful, especially if you have struggled with low stomach acid for a long time. However, it’s important to work with a professional to find the right approach for you.
Optimal Stomach Acid is Key
Stomach acid is a foundational piece of gut health and overall health. Without it, nutrient absorption, energy levels and immune function can all be compromised. If you're dealing with bloating, reflux, or sluggish digestion, low stomach acid could be the root cause. The good news? It's fixable with the right strategies and support.
If you’re ready to optimize your digestion and gut health, let’s connect! Book a free strategy session here to dive deeper into personalized strategies to restore balance and feel your best.
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