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Growing a healthy microbiome hinges on proper digestion. Remember how we delved into the anticipation of food by our brain in the previous post? Well, that anticipation is key for our digestive system to rev up, particularly in the realm of stomach acid production.
Your stomach acid is the gatekeeper of your microbial realm, warding off intruders and ensuring harmony within. But what exactly does stomach acid do for our gut microbiome, and why is it so important?
The Guardian Within
Stomach acid protects our microbiome in two ways. Firstly, it serves as an acid barrier, neutralizing microbes we inadvertently consume with our meals and preventing them from taking up residence in our intestines. We consume microbes along with our food every day, but thankfully, not many pathogens survive a bath in the stomach's acidic pool on their way down into the rest of the digestive system. (1)
A Digestive Superfluid
The second way stomach acid protects our microbiome is through digestion. Stomach acid is KEY to digesting protein (2), and by breaking it down into smaller pieces in the stomach, makes it possible for the enzymes in our small intestine to finish the process and allow the absorption of those proteins into our bloodstream. (3)
Consequences of Weak Acid
But here's the catch: when stomach acid falters, so does the rest of the digestive system. If that first protein-digestion step in the stomach is missed, then pancreatic and small intestinal enzymes can’t work completely (4). This means proteins can float unabsorbed through the small intestine all the way into the large intestine, where our billions of gut microbes are waiting for their unexpected feast. (5)
Unfortunately, when our microbes get access to a bunch of proteins they produce harmful metabolites, causing inflammation and gut lining damage (6). And if low stomach acid and protein-malabsorption continues, these microbes multiply, the damage compounds, and gut health is compromised.
So how do we Support Strong Stomach Acid?
To make stomach acid, we need water and minerals, so the first step is ensuring we stay hydrated and eat a mineral-rich diet (7). With hydration, water is usually the first choice, but just be mindful of diuretic beverages like coffee and tea, which make us lose extra fluids and minerals in urine (8).
Another way we sabotage our stomach acid production is with medications. Proton-pump inhibitors (like pantoprazole and omeprazole) are the biggest culprits here (9), but even over-the-counter antacids (like TUMs or Rolaids) lower our stomach acid and compromise digestion if used regularly (10). I’d recommend speaking with your doctor about the necessity of therapy if you regularly take any of these medications, because it's an uphill battle to try and fix your gut microbiome while continuing to suppress stomach acid with medication use.
But what about Foods and Supplements?
There’s lots we can do in the food and supplement world to strengthen our production of stomach acid. The easiest one is simply supplementing with Betaine HCl, which is a lab-made stomach acid replacement. Although the goal is not to supplement forever, I often advise people take this as a first step, because it helps immediately with the absorption of minerals, which may correct the underlying deficiency causing low stomach acid in the first place (11). This can be the fastest way for people to get back on track to producing enough of their own stomach acid.
However, if food remedies are more your speed, then a splash of apple cider vinegar in water before meals can help with the microbiome by delaying stomach emptying (12). This keeps food in the stomach acid pool for longer, increasing the time for pathogen neutralization and protein digestion.
Mindful Eating
The mental state in which we eat also has a huge impact on stomach acid production. Eating while stressed or anxious can divert blood away from the digestive system, impairing stomach acid production and disrupting microbial balance. Taking the time to anticipate our food helps give our stomach a change to ramp up and get ready to accept a meal. (13)
In a Nutshell
Nurturing strong stomach acid is key to preventing pathogen infections and bacterial overgrowth. If you’re unsure about your stomach acid levels and suspect they might be insufficient, don't hesitate to get in touch. We’ll chat about symptoms indicative of low stomach acid affecting your digestive health, and if needed, make a plan to get you back on track.
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