Jeffrey Salazar
The foods we eat can affect the amount of acid our stomachs produce and, in turn, how our bodies digest food. For people with gastroesophageal reflux disease (GERD), the process of food moving from the mouth to the stomach does not work as efficiently as it should, and acidic contents can leak from the stomach up into the oesophagus. While there is no single diet that can prevent all symptoms of GERD, certain foods can help avoid acid reflux, and dietary and lifestyle changes can help manage symptoms of hypochlorhydria (low stomach acid).
| Characteristics | Values |
|---|---|
| Time to see a doctor | If you experience indigestion for longer than 2 weeks |
| Symptoms of low stomach acid | Bloating, indigestion, changes in bowel habits, gas, nutritional deficiencies, bacterial infections, iron deficiency anemia, vitamin deficiency anemia, osteoporosis |
| Causes of low stomach acid | Advanced age, chronic stress, stomach surgery, prolonged use of antacids or PPIs, H. pylori infection, gastritis, stomach ulcers |
| Natural ways to increase stomach acid | Candida diet, chew food thoroughly, ginger, fermented vegetables, probiotics, balanced diet, oatmeal, lemon juice with warm water and honey, smaller meals, drink fluids later |
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What You'll Learn
Dietary changes for GERD
Gastroesophageal reflux disease (GERD) is a chronic acid reflux condition that affects about 20% of the population. It occurs when the esophageal sphincter relaxes, allowing food to push upward and causing acid reflux. Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD.
There are several dietary and lifestyle changes that may help to reduce symptoms of GERD. Firstly, it is recommended to avoid eating large meals and eating late at night, as lying down soon after eating can trigger heartburn. Instead, it is advised to eat smaller meals every few hours to prevent skipping meals and then eating very large meals, which can aggravate GERD. Eating slowly can also help to prevent swallowing air and improve digestion. It is also important to avoid eating immediately before bed, as digestion increases the amount of gastric acid in the stomach, and lying down decreases the ability of the lower esophageal sphincter to prevent stomach contents from traveling up the esophagus, leading to reflux.
In terms of specific foods to include and avoid, it is recommended to choose a healthy variety of foods that include fruits and vegetables, lean sources of protein, complex carbohydrates, and healthy fats. For fruits, non-citrus options such as bananas, melons, apples, and pears are suggested, while high-fat and fried foods, as well as certain irritants like tomatoes and onions, should be avoided or reduced. Lean meats that are grilled, poached, broiled, or baked are preferable, as high-fat meals can decrease lower esophageal sphincter pressure and delay stomach emptying, increasing the risk of reflux. Non-fat or low-fat dairy products such as milk and yogurt can act as a buffer between the stomach lining and acidic stomach contents, providing relief from heartburn symptoms. Ginger is also recommended for its medicinal properties, as it is alkaline and has anti-inflammatory effects, easing irritation in the digestive tract. Carbonated beverages, such as sodas and seltzers, should be avoided as they can cause pressure in the stomach that forces the lower esophageal sphincter open.
It is important to note that the appropriate diet and lifestyle changes for GERD may vary from person to person, and it may involve some trial and error to discover what works best for the individual. Consulting with a healthcare professional or gastroenterologist is advised to ensure safe and effective treatment.
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Natural ways to increase stomach acid
While there is little scientific evidence to support natural ways to increase stomach acid, there are still some methods you can try at home. Firstly, it is important to note that stomach acid, also known as gastric acid or HCL, is essential for the digestive process. Low stomach acid, or hypochlorhydria, can lead to bloating, indigestion, changes in bowel habits, nutritional deficiencies, and bacterial infections.
One way to increase stomach acid is to take hydrochloric acid or HCL supplements, especially if you are an older adult. HCL is an essential digestive enzyme, and as people age, their stomachs produce less of it. However, you should consult your doctor before taking any new supplements.
Another way to increase stomach acid is to consume more zinc-rich foods or take zinc supplements, as zinc is used by the stomach to produce HCL. Probiotics may also help increase stomach acid levels by supporting a healthy balance of beneficial bacteria in the gut.
Additionally, you can try incorporating fermented foods into your diet, such as kimchi, sauerkraut, and pickles. These foods have probiotic effects that can improve digestion, fight harmful bacteria, and reduce inflammation associated with low stomach acid.
Chewing your food thoroughly is another simple way to increase stomach acid. Taking smaller bites and chewing your food well aids the digestive process by allowing food to mix with saliva and exposing it to more saliva, which helps break down food.
Other tips to improve stomach acid levels include drinking diluted raw apple cider vinegar, which is believed to reduce stomach pH, and consuming ginger, which has anti-inflammatory properties.
It is important to remember that these methods may not significantly increase stomach acid levels, and you should consult your doctor if you experience persistent indigestion or other concerning symptoms.
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Foods to avoid with GERD
Gastroesophageal reflux disease (GERD) is a condition where the contents of the stomach move back up the food pipe regularly, causing symptoms such as heartburn and pain in the upper abdomen. While no specific foods can cure GERD, certain foods can actively improve symptoms.
People with GERD should generally avoid high-fat meals, as all types of fat are linked with increased GERD symptoms. Fatty and fried foods linger longer in the stomach, making it more likely that stomach acid leaks back up into the oesophagus, causing uncomfortable GERD symptoms. Saturated and trans fats can be replaced with healthy unsaturated fats from plants and fish in moderation.
Spicy foods are also known to trigger GERD symptoms, as they may intensify heartburn. In addition, citrus fruits and juices, tomato sauces, and vinegar may also worsen GERD by increasing heartburn.
Carbonated drinks, caffeine, chocolate, onions, peppermint, and alcohol are common triggers for GERD symptoms. These drinks can cause distention (pressure) in the stomach that forces the lower oesophageal sphincter open, allowing stomach acid to wash backward.
Some people experience GERD symptoms after consuming dairy products with cow's milk, and eliminating these from their diet may reduce symptoms. However, the evidence for a link between reflux symptoms and milk is mixed, and milk is often thought to relieve heartburn.
In addition to avoiding trigger foods, people with GERD should adopt healthy eating habits. This includes eating smaller meals every few hours to prevent large meals, which can aggravate GERD, and avoiding late-night eating, as lying down soon after eating can trigger heartburn.
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Supplements for low stomach acid
While treatments for low stomach acid depend on the underlying cause, there are some methods a person can try at home to improve stomach acid levels. It is important to note that people should speak with a doctor before taking any new supplements or making any significant dietary changes.
Hydrochloric Acid (HCL) Supplements
Hydrochloric acid (HCL) supplements can be taken to increase stomach acid. HCL is a digestive fluid containing hydrochloric acid and digestive enzymes. As a person ages, their stomach produces less pepsin, an enzyme that breaks down proteins and aids digestion. Digestive enzyme supplements that also contain pepsin may be especially beneficial for older adults.
Betaine Hydrochloride
Betaine is found naturally in the body, and betaine hydrochloride is a man-made form of betaine previously used as a source of hydrochloric acid. It was available over the counter to increase stomach acid, but the US FDA banned its use due to a lack of information about its safety and effectiveness. There is no good scientific evidence to support its use, and it may irritate stomach ulcers or keep them from healing.
Zinc-rich Foods
Consuming more zinc-rich foods can help increase stomach acid levels.
Probiotics
Probiotics are microorganisms that support a healthy balance of beneficial bacteria in the gut. Taking probiotics may inhibit the growth of harmful bacteria and help increase stomach acid levels.
Ginger
Ginger possesses anti-inflammatory properties that may help alleviate stomach inflammation due to low stomach acid. It may also stimulate the production and secretion of essential digestive enzymes and increase movement through the intestines. However, there is not enough scientific evidence to fully support these claims.
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Lifestyle changes to increase stomach acid
Lifestyle changes can help increase stomach acid levels and improve digestion. Firstly, it is important to note that stomach acid, also known as gastric acid, is essential for the digestive process. Low stomach acid, or hypochlorhydria, can lead to bloating, indigestion, and changes in bowel habits, and vitamin or mineral deficiencies.
Dietary Changes
Diet plays a significant role in controlling acid reflux symptoms and is the first line of therapy for people with gastroesophageal reflux disease (GERD). It is recommended to eat small, frequent meals every few hours instead of larger, heavier meals. This prevents skipping meals and then consuming very large meals, which can aggravate GERD. It is also advised to avoid late-night dinners and bedtime snacks, as lying down soon after eating can trigger heartburn.
For people with GERD, certain foods can help avoid acid reflux. It is recommended to consume fibrous foods, which promote a feeling of fullness and reduce the likelihood of overeating, which may contribute to heartburn. Whole grains, root vegetables, and green vegetables are excellent sources of fiber. Additionally, non-fat milk can act as a temporary buffer between the stomach lining and acidic contents, providing immediate relief from heartburn symptoms.
Furthermore, it is suggested to eliminate gluten, sugar, and certain dairy products by following the candida diet. However, there is limited scientific evidence supporting this diet's effectiveness in preventing yeast fungi overgrowth in the gut.
Chewing Habits
Chewing is the first step in the digestive process, as it breaks down food into smaller pieces that mix with saliva. People experiencing low stomach acid symptoms should consider taking smaller bites and chewing their food thoroughly. This aids in adequate digestion and allows for better exposure of food to saliva, enhancing the digestive process.
Supplements
Older adults may benefit from taking HCL supplements containing pepsin, an essential digestive enzyme. However, it is important to consult a healthcare professional before starting any new supplements or making significant dietary changes.
Zinc Intake
Zinc is an essential mineral used by the stomach to produce HCL. Addressing zinc deficiency by making dietary changes or taking zinc supplements may help increase stomach acidity. Zinc-rich foods include various options that can be added to the diet.
Probiotics
Probiotics support a healthy balance of beneficial bacteria in the gut. Taking probiotics may help inhibit the growth of harmful bacteria and increase stomach acid levels.
While these lifestyle changes can be beneficial, it is always recommended to consult a healthcare professional for personalized advice and to discuss any concerns or symptoms.
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Frequently asked questions
There is no clear timeline for how long it takes for dietary changes to affect stomach acid levels, as it depends on various factors, including the individual's health, diet, and lifestyle. It is important to consult a doctor or dietitian for specific advice and to monitor progress.
A diet rich in fruits and vegetables is recommended to increase stomach acid levels naturally. Fermented vegetables like kimchi, sauerkraut, and pickles are particularly beneficial due to their probiotic effects, which improve digestion and reduce inflammation. Additionally, consider drinking ginger tea or adding grated or sliced ginger to your meals, as ginger encourages gastric emptying, helping food move through the gastrointestinal tract.
Fatty foods, processed foods, added sugars, chocolate, caffeine, alcohol, spicy foods, and carbonated beverages can worsen acid reflux and should be avoided or limited. These foods can cause inflammation, decrease acid activity, and trigger reflux symptoms. It is also recommended to finish your last meal two to three hours before bedtime to reduce the risk of acid reflux.
In addition to dietary changes, incorporating lifestyle modifications can help manage stomach acid levels. This includes managing stress levels, as chronic stress can affect stomach acid production. Chewing gum and eating slowly can also aid digestion by increasing saliva production and exposing food to more saliva. It is also recommended to consult a doctor or gastroenterologist for personalized advice and to address any underlying conditions.
