10 Ways to Improve Stomach Acid Levels

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January 19, 2016

Stomach acid is critical for disinfecting and killing off bad microbes and for
optimizing protein digestion in the body. When the body is unable to produce
enough stomach acid, inadequate digestion and microbial overgrowth occurs.
One of the most important and underappreciated health principles is taking time
and creating rituals to improve stomach acid levels.

The normal volume of the stomach acid fluid is 20-100 mL with a pH range from
1.5-3.5. Due to the logarithmic nature of the pH scale, there is a significant
difference between a pH of 1.5 and that of 3.0 or 3.5. For healthy protein
digestion, the pH should be in the 1.5-2.2 range. That is a big jump and that is
why it is so important to improve stomach acid levels for optimal digestion.
7 Major Functions of Stomach Acid
1. Sterilizes the Food: Whenever we consume food, bacteria and other
microorganisms come in with the food (even if it was cooked or
pasteurized). The stomach acid helps to neutralize the bad invaders we
don’t want in our system (1, 2).
2. Protein Digestion: Stomach acid is necessary to begin the process of
breaking down protein. Have you ever marinated meat in vinegar?
Vinegar is not nearly as acidic as what your stomach acid should be, yet,
over time it degrades the meat. This is what your stomach acid should be
doing in a much quicker fashion.
3. Activating Pepsin: Pepsin is a proteolytic enzyme that is necessary for
our body to effectively metabolize protein. Stomach acid activates pepsin
from its inactive form called pepsinogen.
4. Activating Intrinsic Factor: Stomach acid helps to activate intrinsic factor
which is a glycoprotein produced in the stomach that is necessary for
vitamin B12 absorption.
5. Stimulating the Delivery of Bile and Enzymes: Stomach acid helps to
stimulate the release of bile from the liver and gall bladder and digestive
enzymes from the pancreas.
6. Closing the Esophageal Sphincter: Stomach acid is an important trigger
for the contraction of the esophageal sphincter (just above the stomach) to
protect the soft, delicate tissue of the esophagus from the harsh acids in
the stomach.
7. Opening the Pyloric Sphincter: Stomach acid helps to active the pyloric
sphincter which allows food to move from the stomach to the small
intestine.
The Problem With Low Stomach Acid:
When the body is unable to produce enough stomach acid, it is unable to digest
protein molecules and key minerals (3). These partially digested protein
molecules get into the small intestine and create significant stress on the
pancreas to produce adequate enzymes to metabolize the protein effectively.

If this occurs repeatedly over time, it will wear down the pancreatic enzyme
storage and cause stress and irritation to the intestinal lining. Additionally, if the
protein molecules are not efficiently metabolized we are unable to absorb enough
amino acids which are necessary for numerous vital functions of the body. This
can lead to amino acid deficiencies, poor healing and a breakdown of various
important bodily functions. (4)

The large protein molecules and incomplete digestion irritates the gut lining,
leading to leaky gut syndrome. This process can trigger the development of
auto-immune activity in the body. Poor digestion also creates an environment
suited for the development of small intestinal bacterial overgrowth (SIBO),
Candida overgrowth and parasitic infections (5, 6).

When we digest our food poorly it leads to increased inflammatory activity which
depletes key minerals and anti-oxidants throughout the body (8). This mineral
depletion leads to an inability to form stomach acid and the vicious cycle of poor
digestion and chronic inflammation continues (7, 8).
12 Signs that You Have Low Stomach Acid:
The condition of low HCL causes poor digestive motility and sphincter activity.
This allows food contents to sit in the stomach and be metabolized by bacteria
that are able to survive due to lack of stomach acid. The result of this bacterial
fermentation is gas which can cause bloating, cramping, belching, etc.

Here are the most common signs and symptoms that you have low stomach acid
production.

1) Gas and Belching: With low HCL, this usually comes on shortly after a meal,
within 60 minutes.

2) Acid Reflux: This is most commonly caused by low acid (not too much acid)
as explained in this article.

3) Bloating and Cramping: The gas production from the bacterial fermentation
in the stomach produces this. Again, it typically comes on within an hour of
eating.
4) Chronic Bad Breath: This is due to the toxic metabolites produced through
bacterial fermentation in the stomach.

5) Bad Body Odor: Poor stomach acid production leads to an overall microbial
overgrowth throughout the body. More microbes produce more stinky toxins.

6) Undigested Food in Stools: This is obvious, you are not able to completely
metabolize the food you are consuming.

7) Aversion to Meat: Many people with low stomach acid desire to avoid meat
and have digestive problems (as described above) when they eat it. Especially
red meat which is usually tougher and depends upon more HCL than whiter
meats for digestion.

8) Tired After Meals: If the digestive process has to work twice as hard, it will
cost us a lot of energy, leaving us tired.

9) Feeling Full But Still Hungry: You are full because food isn’t leaving your
stomach, but you are hungry because you are not absorbing nutrients effectively.

10) Chronic Anemia: You aren’t having excessive bleeding, you are consuming
enough iron in your diet (or even in supplements), yet you still have a non-
responsive anemia (9).

11) Weak Fingernails: If your fingernails break, chip or peel easily it is a classic
sign of nutrient deficiencies, especially protein, minerals and B12.

12) Frequent Nausea: Because your stomach gets full quickly, it can often
trigger a nausea reflex.

Additionally, you may be more prone to food poisoning because the less stomach
acid you are producing, the less able you will be to sterilize the food stuffs in the
stomach. Have you ever wondered why 2 people can eat the same dish, one
gets sick and the other doesn’t. It may have had to do with stomach acid
production.

Some of the other symptoms that one may experience with low stomach acid
include the following.
The Baking Soda Stomach Acid Test
Ingesting baking soda has been a natural remedy used for many years to help
settle an upset stomach. Baking soda contains sodium bicarbonate which has
hydroxide (OH-) ions that reduce acidity. Since reducing acidity can create more
comfort in someone with acid reflux, baking soda developed this reputation.

There is a simple test you can do at your home in order to see if you have
enough stomach acid. This involves drinking baking soda in order to create a
unique chemical reaction within your stomach. This reaction happens when the
(OH-) ions of the baking soda (sodium bicarbonate) and the hydrogen (H+) ions
within the hydrochloric (stomach) acid (HCL). This should naturally result in
carbon dioxide gas production and a resulting burping effect.

This test is virtually free (excluding the cost of a ¼ tsp of baking soda) so there is
nothing to lose. I recommend doing this test because it is safe and has no cost
and it can be done very easily.

However, the test isn’t without its flaws. There are many variables that go
uncontrolled for in this experiment. To minimize extraneous variables, I
recommend performing the test on 3 consecutive mornings in order to find an
overall average.

With this method, you are looking for a pattern of results instead of a one-time
“yes” or “no.” Also, to improve the accuracy it is important to do the test first thing
in the morning before eating or drinking anything else.
There are no scientific studies that discuss this method as either reliable or
unreliable. The results of the test can vary widely depending upon the individual
so it is up to your interpretation from what you are experiencing with this. Here is
how you do the test:

Early and repeated belching may be due to excessive stomach acid (but don’t
confuse these with small little burps from swallowing air when drinking the
solution). Any belching after 3 minutes is an indication of low stomach acid
production.

The Betaine HCL Challenge Test:

This is a very reliable test you can perform if you have the symptoms above and
failed the Baking soda test. It will cost you a bottle of Betaine HCL ($20), which
you will probably need anyways if to help you restore HCL levels if they truly are
low.

To Perform the Test do the Following:

1. Buy some Betaine HCL with pepsin (we use Acid Prozyme)
2. Eat a high protein meal of at least 6 ounces of meat (you can have veggies
too)
3. In the middle of the meal (never in the beginning) take 1 Betaine HCL pill
4. Finish the meal and observe what you notice.

Possible Outcomes:
 1. You Don’t Notice Anything: If you do not notice any difference it is most
likely that you have low stomach acid levels.
2. You Notice Indigestion: If you notice a burning, hotness or heaviness in
your chest then these are signs you have adequate stomach acid levels.

It is best to do this test 2-3 times in order to make sure you aren’t getting a false
positive. There are 3 main reasons for someone getting a possible false positive.

1. Didn’t Consume Enough Protein: If it is a relatively low protein meal,

you won’t need much HCL and therefore the supplement can cause too
much of an increase.
2. Took the Capsule Before the Meal: This will almost always cause
indigestion as your body isn’t ready for the supplement.
3. Have Esophageal Sphincter Dysfunction: For some individuals, they
may have a hiatal hernia or poor contractile activity of the esophogeal
sphincter that can cause an increase in indigestion like symptoms. It is
always good to get a medical exam to rule these things out before doing
the test if possible.

After getting 2-3 positive tests in a row, begin using the HCL supplement with the
protocol I give at the bottom of this article along with the 10 ways to improve your
stomach acid levels.

Watch Video At: https://youtu.be/r6heKqEZWXM

10 Ways to Improve Stomach Acid Levels:

These are tips to help improve your digestion if you have lower stomach acid
levels. By following these strategies, you reduce stress on your digestive system
and absorb nutrients more effectively. This will help your body to have the
resources it needs to produce adequate stomach acid in the future. When you
improve stomach acid levels, it makes a huge difference on your overall health
and quality of life!

1. Use Liquid Nutrition Throughout the Day: You should make at least half
of your meals in a liquid form such as a protein shake or green smoothie.
Protein shakes are pre-metabolized and very easy to digest and do not
depend upon HCL production. If you have low HCL it is wise to have 1-2
protein shakes each day to enhance amino acid absorption and reduce
stress on the GI system. This is very important to improve stomach acid
levels.

2. Use Ginger: Ginger is one of the best things for improving digestive
juices. Ginger is part of a group of herbs called carminatives along with
peppermint, anise, cardamom, coriander, etc. I recommend drinking 2-3
cups of ginger tea each day, you can put ginger essential oil in water (2-3
drops in 8oz of water), juice a ½ inch of fresh ginger root in a green juice
each day and use ground ginger on your foods. You can also consume
fermented ginger which is common in Asian dishes such as kimchi.

3. Super Hydrate Outside of Meal Times: I am a HUGE advocate of optimal

hydration and it is especially important if you have low stomach acid. Good
hydration will help activate bowel motility and push contents through the
digestive system which will reduce microbial fermentation and toxicity in the
body.

4. Drink Very Little With Meat Containing Meals: Anytime you are going to
have meat or any sort of heavier food (not a smoothie or a veggie salad),
you should cut off drinking water at least 30 minutes before the meal apart
from perhaps 2oz for taking a supplement. This will reduce any potential
dilution of the gastric juices and allow for better digestion.

5. Hold Off On Water After a Meal: To allow for optimal digestion, I

recommend abstaining from water or liquids until at least 30 minutes after a
meal. This allows for proper stomach acid activity, sterilization, protein
metabolism, etc.

6. Use Lemon and Apple Cider Vinegar: Squeezing fresh lemon or using
lemon juice or apple cider vinegar on your meat and veggies helps to pre-
metabolize the food. This allows for better digestion and nutrient
absorption. You can either marinate foods in a lemon or ACV base or just
add them as a dressing right before you consume them.
 7. Eat Protein Foods at the Beginning of the Meal: The stomach will begin
churning out its stomach acid when you begin eating, especially when you
are consuming protein. It is very common for people to eat a salad before
their protein dish, but this doesn’t work well for your HCL production. It is a
much better idea to eat your protein with the salad or veggies.

8. Use Fermented Veggies: Fermented foods such as sauerkraut, kimchi,

pickles, pickled ginger, etc. all contain organic acids, enzymes and
probiotics which help to improve digestive juice secretions. I recommend
using one of these with all of your heavier meals and especially any meal
with protein.

9. Use Fermented Drinks: Fermented drinks such as ACV, coconut water

kefir and lemon water (not fermented) contain organic acids that have an
anti-microbial effect. So these help to reduce the bacterial load, especially
the bacteria in the stomach such as H Pylori. Keeping H Pylori levels down
is important for the body to be able to produce enough stomach acid.

10. Eat Your Largest Meal When You Are Most Relaxed: In order to
produce adequate stomach acid, your body needs to activate the
parasympathetic nervous system. If you are busy and on the go, you will
be in fight or flight sympathetic mode. If you struggle with low stomach
acid, this is not going to allow you to produce anywhere near enough.
Relaxing before the meal is key to improve stomach acid production.
Use liquid and raw food nutrition such as smoothies, shakes and light salads
during your busier periods because these foods don’t depend upon much HCL
production.Plan your meat containing meal(s) for times when you can be relaxed
at least 30 minutes before the meal and 1-2 hours after the meal.

If you are eating meat at a more stressful time period, try taking a few deep
breaths before you begin consuming your meal to help relax your body and pull
you out of fight or flight.

Supplementing With Hydrochloric Acid:

One of the most important supplements I have ever worked with is supplemental
hydrochloric acid. I have seen this make a huge difference in so many people’s
lives. This is a betaine HCL tablets. You should find them in dosage ranges of
300-500mg per capsule and in combination with 100-200 mg of Pepsin per
capsule.

There are 2 protocols I use with my clients. One is for those who have acid reflux
on a regular basis while the other is for those who rarely (once a month or less)
or never experience acid reflux.

Always take the Betaine HCL either half-way through the meal or right at the end
of the meal. Never take it before the meal or you may get a faulty experience of
heartburn and you will turn off your natural stomach acid production for this meal.
Additionally, if you are taking any sort of NSAID medication such as ibuprofen,
tylenol or aspirin do not take HCL.

If You Don’t Suffer From Acid Reflux:

Take 1 capsule during or after the meal (never before the meal) and see if you
notice a mild burning sensation in your stomach, chest area. This is a mild
experience of indigestion or hearburn. When you notice this with 1 cap of HCL, it
is a sign you are producing enough HCL. If not, you are not producing enough
HCL. At your next meal, try taking 2 caps and continue this until you find how
much it takes to induce the indigestion/hearburn.

If 4 caps induces indigestion, then take 3 caps with your larger protein meals (not
protein shakes or broth – only meals with meat and protein). Once you begin
feeling indigestion with 3 caps, drop it to 2, etc.

If You Suffer From Acid Reflux:

Do not take any ant-acids or acid reflux meds
Take 1 capsule during or directly after the meal (never before the meal) and see if
you do not have the indigestion. If you continue to have the indigestion, you
need more.

At your next meal, take 2 caps and continue this process until you find the
amount you need in order to not have indigestion. Continue to use this amount
until you notice you have indigestion again. When you do, drop your dosage by
1 cap for your next meal.

If 4 caps took away your indigestion you can stay on that until you noticed that 4
caps now CAUSED indigestion. Then you can drop your dosage to 3 caps until
you notice the new amount causes indigestion. When you notice indigestion at 3
caps, drop it to 2 and continue with this until you plateau or are able to
completely eliminate the usage of the HCL caps.

Do I Need to Take Betaine HCL For Life?

This is the most common question I get from my clients after they see the
remarkable results they get from optimizing their stomach acid and using the
Betaine HCL caps. Because stomach acid is something our body naturally
should produce, this is a very valid question and concern.

The answer is maybe. Individuals who are younger and healthier can absolutely
regain near optimal HCL production and maintain that throughout life with the
right plan. Older individuals or those who have suffered with chronic health
problems for a longer time may need extra stomach acid support for life.

Either way, your life will be much better by taking the HCL supplements you need
so you can optimize your digestion rather than avoiding them or using them
marginally. Fortunately, they are one of the most inexpensive supplements you
can find on the market.

Taking the time to improve stomach acid levels will make a huge difference on
your health and quality of life if this is an issue for you!
Watch Video At: https://youtu.be/r6heKqEZWXM

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3. Champagne ET. Low gastric hydrochloric acid secretion and mineral
bioavailability. Adv Exp Med Biol. 1989;249:173-84. PMID: 2543192
4. Low Stomach Acid: The Risks, the Symptoms, and the Solutions Link
Here
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Russell RM. Bacterial overgrowth without clinical malabsorption in elderly
hypochlorhydric subjects. Gastroenterology. 1994 Mar;106(3):615-23.
PMID: 8119531
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infection with ingested bacterial pathogens. Infect Immun. 2008
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