Tips for Underactive Stomach

As a nutritionist, Hypochlorhydria (underactive stomach) is something I see in many of my clients. 
Underactive stomach is when the stomach does not produce and/or secrete enough hydrochloric acid, which then affects our ability to properly digest and absorb nutrients, especially protein, minerals, and Vitamin B12. A low secretion of digestive enzymes usually also occurs.

​It is very important to be aware of this condition since so many people experience indigestion and heartburn, which they then take acid suppressing medication for. 

The common misconception, even in the medical community, is that heartburn is the result of too much acid in the stomach, however, this is rarely the case (Hyperchlorhydria does exist but is very uncommon).

So, I know what you are thinking, 'how can low stomach acid cause heartburn?'

When the stomach does not have enough acid it will not be able to signal the sphincter that separates the esophagus and stomach to close. This sphincter is triggered by a certain pH to stay closed when we are not swallowing food, so when it remains slightly open due to insufficient stomach acid then the small amount of acid that is in the stomach can enter the esophagus, leading to the burning sensation. 

Longterm, this can lead to malnutrition due to malabsorption, intestinal permeability, dysbiosis, SIBO, and esophageal irritation.

Signs of underactive stomach and steps to take to help reduce symptoms:

Common Symptoms:

• Mild, diffuse heartburn
• Bloating, fullness after meals, belching
• Abdominal distention and discomfort
• Sleepy after eating, feeling heavy after meals
• Halitosis
• Acne
• Undigested food in stool

Common Causes:

• Diet high in animal products (these require high amounts of stomach acid)
• Diet high in processed and refined foods
• Eating when rushed, 'on the go', when stressed and/or distracted
• Not chewing properly
• Drinking alkaline water and drinking liberally with meals (dilutes stomach acid and enzymes)
• Drinking ice cold drinks with meals
• Aging (stomach acid naturally decreases after the age of 40)
• Malnutrition (lacking the basic building blocks (zinc and B vitamins) for producing stomach acid)

*Please note, it is important to distinguish between over- and under-active stomach before following recommendations. You can do the Acid Self-Test by taking 1 Tbsp of apple cider vinegar in 1/4 cup water 5-10 mins before a meal. If your symptoms improve you most likely have underactive stomach and not overactive stomach. You can also ask your doctor for a Heidelberg test to precisely assess your stomach acid levels.

Recommendations:

• Mindful eating practices (you want your parasympathetic nervous system to be active when eating): deep breathing before meals, chewing food thoroughly, sitting down to eat, eating without distractions, not eating when stressed
• Smaller, more frequent meals (every 3-4 hours)
• Avoid drinking too much during meals (small sips are okay)
• Avoid ice cold drinks up to 30 mins before meals and during meals
• Take 1-2 Tbsp of apple cider vinegar in 1/4 cup water before meals
• Avoid large amounts of red meat and dairy products

For more information email Shawna at info [at] synergynutrition [dot] ca

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