You've been thinking about it all wrong.
What is heartburn?
What we refer to as "heartburn" is usually acid reflux or GERD (gastroesophageal reflux disease), and usually shows up as a painful, burning sensation rising from the middle of your chest and up your throat. There's a good chance you've experienced it once or twice, after a particularly large and decadent meal, for example. So you know, it's no fun.
The rare case of heartburn probably isn't anything to be alarmed about, but chronic heartburn, especially after each meal, is worth getting to the bottom of. If you suffer from chronic heartburn, you've probably tried all the antacids like Tums and moved on to PPI's (Proton Pump Inhibitors) like Prilosec or Nexium to keep your heartburn at bay. The main job of these medications is to lower or suppress your stomach acid, because hey, it keeps jumping up your throat, right? Seems like a smart thing to tamp down that pesky stomach acid, what's it good for, anyway, right?
Wrong.
Heartburn is often an issue of too little stomach acid, not too much
Yes, too much stomach acid can be a thing, but it is actually pretty rare. More often than not, people with reflux or heartburn are experiencing low stomach acid. Which just means that all the PPI's and antacids you are taking may actually be making things worse. Your stomach acid is actually a very powerful substance called hydrochloric acid. It needs to be strong in order to break down the bonds of proteins and other nutrients with strong chemical bonds, as well as killing pathogens that may have come in with your food.
Luckily, your stomach is lined with cells and a mucus lining that help keep the acid contained. When your food (called a "bolus") leaves your stomach, your body releases sodium bicarbonate (baking soda) into your small intestine to neutralize the bit of acids that comes out.
But too little stomach acid means that the food you eat is not being digested properly, which means that the nutrients in that food are not being properly absorbed. When nutrients from your food don't absorb, your body doesn't have the things it needs to make energy, fight infections, repair muscle, and more.
Why do you have low stomach acid?
Low stomach acid is caused by a number of things. In fact, it is one of the most common issues when working with clients experiencing blood sugar disregulation, low energy, digestive issues, nutrient deficiencies, and more.
Low stomach acid can come from high levels of stress, lack of sleep, and of course taking those PPI's and antacids you thought were to help with your excess stomach acid problem. Most commonly, low stomach acid is a result of a nutrient deficiency, especially zinc and the B vitamins. It can also be a sign of an infection of H. Pylori, an opportunistic bacteria.
It can also have to do with lifestyle habits, such as how much liquid you drink when you eat, how you chew your food, and if you eat while stressed out.
What can I do to help my heartburn?
First off, if you have chronic, painful heartburn, you should go see a doctor. Ask them about low stomach acid and if they think this may be the cause of your heartburn. You do not have to take a PPI just because they prescribe it, you can ask them about alternatives to medication.
For low stomach acid that may be creating heartburn, there are definitely some things you can do to help:
Eat mindfully and chew your food. Chewing thoroughly help stimulate gastric juices, and increases production of stomach acid. It also mechanically breaks down the food better, so it is easier to digest.
Avoid drinking liquid during a meal. Liquid can dilute your stomach acid right when you need it most. Have some water before you eat, then wait 10-15 minutes after you eat to enjoy a beverage.
Take a shot of apple cider vinegar before a meal. This bitter drink will help stimulate the production of stomach acid before you eat, helping you digest your (well chewed) meal.
Try a beet root supplement or juice. Beets contain the amino acid Betaine, which helps with the production of hydrochloric acid. You can get beet powder or even capsules, or find beet juice at your local market.
Take a Betaine HCL supplement. Supplements like Betaine HCL are a great short-term helper, but it's best not to rely on them for stomach acid production. Betaine HCL is a safe and well tested supplement, but you should work on adjusting your diet to include more nutrient dense foods, and habits to include better chewing for long-term success.
So, that nagging heartburn may not be the what you thought it was, which is a good thing! Now you know what it is, and how to help solve it. As always, start with one step, see how it goes, then try another. No need to spend a bunch of money on supplements if you don't need them.
Do you suffer from regular heartburn? Are poor digestion, gas, and bloating problems for you? These are things I can help with. Check out my 3 or 6-month programs, and reach out to schedule your free 15 minute consultation.
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