The Importance of Stomach Acid & How to Improve Digestion
Digestion starts in the brain and mouth, but there is so much more that goes into the digestive process to properly absorb nutrients and experience smooth digestion. After chewing food and swallowing, the first stop in the digestive process is the stomach. Here, your body secretes HCL (hydrochloric acid), also known as stomach acid.
The main purpose of HCL is to further break down food and liquify it so the body can better absorb nutrients. It’s also an essential step in breaking down protein into smaller peptide chains and amino acids. Stomach acid also helps absorb key nutrients such as iron, copper, magnesium, and B vitamins.
The Role of Stomach Acid in Digestion
In addition to breaking down protein, stomach acid triggers other important digestive processes, including:
- Bile flow production
- Pancreatic enzyme production
Without these enzymes, digestion becomes inefficient, leading to digestive discomfort and potential long-term health issues.
Stomach Acid & Gut Protection
HCL also plays a protective role in the body. The high level of acidity kills harmful bacteria and microorganisms that could otherwise cause infections in the gastrointestinal tract. When stomach acid levels are too low, we lose this first line of defense, making us more vulnerable to bacterial and fungal overgrowth, leading to conditions like:
- SIBO (Small Intestinal Bacterial Overgrowth)
- Candida Overgrowth
- Dysbiosis
Signs & Symptoms of Low Stomach Acid
Common symptoms that can stem from low stomach acid include:
- Heartburn, indigestion, and acid reflux
- Frequent burping
- Bloating and excess gas
- Vitamin and mineral deficiencies
- Constipation, diarrhea, nausea
- Meals sitting and feeling heavy in your stomach after eating
- Anemia and B vitamin deficiencies
- Brittle nails, hair loss
- Protein malabsorption and protein aversion
- Skin issues (acne, psoriasis, eczema, etc.)
- Autoimmune diseases
- Lowered immune function (getting sick often)
Low stomach acid can affect the entire body, leading to decreased nutrient absorption and chronic inflammation.
Causes of Low Stomach Acid
One of the biggest factors affecting digestion is stress—including:
- Lifestyle and mental stress
- Diet-related stress
- Hidden infections causing chronic inflammation
Have you ever eaten in a rush, on the go, or been too anxious to eat? This is your body in a “fight or flight” (sympathetic) state, which suppresses stomach acid production.
Other causes of low stomach acid include:
- Aging – After age 30-40, stomach acid production naturally declines.
- Lifestyle habits – Alcohol, smoking, and poor diet choices negatively affect stomach acid levels.
- Medication use – Frequent antibiotic use and antacid overuse can further reduce stomach acid production.
How to Improve Stomach Acid Levels
Managing stress is the #1 tool for improving stomach acid production. This doesn’t mean eliminating stress entirely but rather paying attention to how you eat.
Tips to reduce stress while eating:
- Avoid eating in a rushed or distracted state
- Practice deep breathing, a body scan, or quick meditation before meals
- Sit down to eat without distractions (avoid screens, work, or scrolling on your phone)
- Chew your food thoroughly and pay attention to how it tastes
Other ways to support digestion and stomach acid production:
- Avoid drinking large amounts of liquids before meals
- Eat more fermented foods (kimchi, sauerkraut, kefir)
- Reduce caffeine and processed food intake
- Eat bitter foods (arugula, dandelion greens, artichoke, ginger)
- Drink 1 tbsp of apple cider vinegar diluted in water before eating
- Consider digestive enzymes with HCL (consult a professional first)
Final Thoughts
Many symptoms we experience can be improved simply by focusing on digestion. When there is a breakdown in one area, the entire body can struggle.
The more you understand how your digestive system works, the better you can take care of yourself—leading to better health, increased energy, and improved well-being.
Need help optimizing your protocols to reach your health and fitness goals? Let us help by putting an expert in your corner to help you get there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!
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