Struggling with digestion issues like constipation, indigestion, gas, bloating, or stomach pain? These symptoms often point to an incomplete cycle of digestion. In this article, we’ll break down the digestive process, starting with the stomach, and share practical tips to optimize your gut health.

The Role of Stomach Acid

The stomach is where digestion kicks off, and stomach acid is the star of the show. This powerful acid does three key things:

• Breaks down proteins: Helps your body process proteins efficiently.

• Aids mineral absorption: Ensures you absorb essential minerals.

• Kills pathogens: Protects your body from harmful bacteria and microbes.

However, many people don’t produce enough stomach acid, or the acid they do have is too weak. For optimal digestion, your stomach’s pH should be between 1 and 3—think battery acid levels of strength.[^1] When acid levels are sufficient, the valve at the top of your stomach (the lower esophageal sphincter) closes properly, allowing food to break down quickly and efficiently. This is also why antacids are a horrible idea, especially as an ongoing habit.

Boosting Stomach Acid Naturally

If your stomach acid is lacking, don’t worry—below are some safe and effective ways to support it.

1. Betaine Hydrochloride

Betaine hydrochloride is a supplement that can help increase your stomach’s hydrochloric acid levels.[^2] It’s a safer way to boost acid production without causing harm. Always consult with a healthcare professional before starting any supplement.

2. Supportive Nutrients

Certain nutrients can help your body produce more stomach acid naturally:

• Salt (Sodium Chloride): The chloride in salt is a building block for hydrochloric acid. Adding high-quality salt to your diet can support acid production.[^3]

• Potassium: This essential mineral is also critical for stomach acid production. Incorporate potassium-rich foods like avocados, bananas, or leafy greens into your meals.[^4]

3. Apple Cider Vinegar

Another great option is apple cider vinegar (ACV). Dilute 1 tablespoon of ACV in a glass of water or low-sugar kombucha tea (aim for a bottle with 2 grams of sugar or less per serving). This mild acid can help stimulate your stomach’s natural acid production.[^5] Avoid drinking large amounts in one sitting to prevent overwhelming your system.

Additional Tips for Better Digestion

• Choose low-sugar kombucha: If you’re using kombucha to mix with ACV, opt for varieties with minimal sugar to avoid feeding bad gut bacteria.

• Stay hydrated: Proper hydration supports overall digestion and nutrient absorption. Spreading water intake as evenly as possible throughout the day is better than guzzling water at several points in the day because guzzling can dilute stomach acid. It’s also best to minimize drinking beverages right before, during, and right after a meal. Sipping is fine, but guzzling can dilute stomach acid, reducing its effectiveness.

• Eat mindfully: Eat slowly, enjoying the taste and texture of your food, to ease the burden on your stomach and improve digestion.

• Chew vegetables thoroughly. Digestion starts in the mouth for fruit and vegetables because that’s where the starter enzymes are found. Meat, on the other hand, has most of the enzymes residing in the stomach, so while it’s still important to chew your meat thoroughly, so the stomach has to do less work when it gets there, it’s most important to make sure your veggies spend the amount of time they need in the mouth to take full advantage of those enzymes.
• Express Gratitude. Last, but certainly not least (and in fact, possibly the most important) is to express gratitude for your food. Religious people do this through prayer, while non-religious individuals may express gratitude for the food and focus on that for at least a short time before eating. It’s been shown that gratitude and attitude can even change the molecular structure of the food, making it more digestible, which may really seem “out there” to some folks, but can be confirmed through Dr. Imoto’s water experiments[^6].

By focusing on strengthening your stomach acid and supporting your digestive system with the right nutrients and hacks, you can tackle issues like bloating, gas, and indigestion head-on. Small changes can make a big difference in how your body processes food and keeps you feeling your best.

References

[^1]: Hunt, R. H., et al. (2015). The stomach in health and disease. Gut, 64(10), 1650–1668.
[^2]: Yago, M. R., et al. (2013). Gastric acid secretion and betaine hydrochloride supplementation. Journal of Clinical Gastroenterology, 47(8), 704–709.
[^3]: Brown, I. J., et al. (2009). Salt intakes around the world: Implications for public health. International Journal of Epidemiology, 38(3), 791–813.
[^4]: Cogswell, M. E., et al. (2012). Sodium and potassium intakes among US adults: NHANES 2003–2008. American Journal of Clinical Nutrition, 96(3), 647–657.
[^5]: Johnston, C. S., & Gaas, C. A. (2006). Vinegar: Medicinal uses and antiglycemic effect. MedGenMed, 8(2), 61.
[^6]: https://www.myyogaplayground.com.au/blog/the-rice-experiment