Could Your Heartburn Be Low Stomach Acid?
Most people assume that digestive issues like heartburn and bloating come from too much stomach acid. But what if the real issue is the opposite?
Low stomach acid, also known as hypochlorhydria, is surprisingly common and often overlooked. As a naturopathic doctor, I frequently work with women who are unknowingly dealing with this problem. The good news? There are simple ways to explore whether this could be affecting you and what you can do about it.
What Is Low Stomach Acid?
Stomach acid (hydrochloric acid or HCl) plays a vital role in digestion. It helps break down food, supports nutrient absorption, and keeps harmful microbes in check.
When your levels are too low, it can lead to a cascade of uncomfortable symptoms including:
Bloating, belching, and gas
Heartburn (yes, really!)
Feeling overly full after eating
Nutrient deficiencies, especially B12, iron, and calcium
These symptoms can mimic other digestive conditions, which is why low stomach acid is often missed.
Try This at Home: The Baking Soda Experiment
Want a simple way to see if this could be part of your digestive picture? Try the baking soda test.
Here’s how it works:
Mix 1/4 tsp of baking soda in 4 to 6 ounces of cold water.
Drink it first thing in the morning before eating or drinking anything else.
Time how long it takes to burp.
Ideally, you should burp within 1 to 2 minutes. If you haven’t burped after 5 minutes, low stomach acid might be something to explore further. While not a diagnostic test, this can be a useful clue.
What Can You Do About It?
If you suspect low stomach acid, these gentle strategies can help support your digestion naturally:
Digestive Bitters
Taken about 10 to 15 minutes before meals, digestive bitters help stimulate the release of stomach acid, bile, and digestive enzymes. This encourages your digestive system to prepare for food, improving breakdown and absorption. Many notice less bloating and more ease after meals once they start using bitters consistently.
Apple Cider Vinegar (ACV)
Diluted ACV (1 to 2 tablespoons in water before meals) may help promote the natural production of stomach acid. It’s also rich in prebiotics that feed your beneficial gut bacteria. As a bonus, some research shows that ACV can help regulate blood sugar.
Make Time for Meals
Creating a relaxed mealtime environment helps your body shift into “rest and digest” mode. Sit down without distractions. Chew each bite thoroughly, about 20 to 30 times. These simple habits can enhance stomach acid production and reduce symptoms like gas and bloating.
Optimizing stomach acid is a foundational step for better digestion and nutrient absorption.
If these tips resonate and you want more personalized guidance, you’re not alone. Low stomach acid is more common than most people realize, especially in midlife.
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