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Better Digestion - Give Your Digestion the Best Start Possible

By Charlotte Watts Dip.ION BANT – Nutritional Therapist – www.totalbeing.com

Digestion relies on every step of its process being fulfilled – chewing is always the best way to start, along with sitting and giving yourself space and time when eating. After swallowing, food reaches the stomach for the first big chemical assault involved in the digestive process.

Stomach acid, specifically hydrochloric acid (HCl), is a crucial player in the proper functioning of the digestive system. It activates the digestive enzymes that break down food into small particles so that it has more surface area, therefore can be more easily absorbed. Normal levels of stomach acid help to rid the digestive system of bacteria and parasites by destroying them before they reach the intestines. With low HCl and the presence of any undigested food, bacteria have more chance of successfully colonising the stomach or small intestine and interfere with the digestion and absorption of carbohydrates, proteins, and fats¹. If food is not digested properly, it can also ferment in the stomach and upper intestines, producing hydrogen, carbon dioxide and organic acids – leading to feelings of indigestion, ‘gas’ and ‘bloating’.

According to Jonathan Wright, MD, a major cause of heartburn can be too little stomach acid² or hypochlorhydria, which is widely misunderstood. This may seem like a paradox, but poor acid content in the stomach causes indigestion, as partially digested food mixed with acid can come back up to the oesophagus and burn because it is unprotected by mucus like it is in the stomach. This syndrome is called GERD. The symptoms of hypo-acidity often mimic those of hyper-acidity.

The bacteria Helicobacter Pylori is increasingly cited as the cause for peptic and duodenal ulcers since its discovery by two Australian doctors Robin Warren, M.D., and Barry Marshall, M.D., in the early 1980s. Some doctors say that the bacterium's can cause as many as 90% of ulcers, however ulcer-inducing drugs, alcohol and other lifestyle stimulants are seen to me to be more and more common factors in the development of these ulcers than given credit³. H. Pylori is certainly a bacteria that lives with us normally, possibly has some benefits that are as yet to be understood, but it is necessary to good health that it is kept within specific parameters and stomach acid helps to achieve this. H. Pylori infections are associated with heart disease, gum disease, rosacea, asthma, and chronic headaches or migraines, as well as more serious digestive disorders and some forms of arthritis.

Doctors in the US such as Dr. Wright found that supplementing with betaine HCl (a substance that contains hydrochloric acid) often relieves heartburn symptoms and improves digestion, especially in those with hypochlorhydria. The amount of betaine HCl used depends on the size of the meal and the protein content, protein being most reliant on stomach acid for its initial digestion. Use of betaine HCl should be monitored by a healthcare practitioner such as a nutritionist and should be treated with caution; if concerned, a doctor should be consulted for a diagnosis.

As a result of low stomach acid, undigested food and bacteria in the gut may produce toxins than can damage the gut lining and even cause what is referred to as a ‘leaky gut’ or more correctly, intestinal permeability. Undigested food can then pass through tiny rips in the intestinal lining - contributing to allergies and food intolerances. These occur because the undigested ‘food’ is considered foreign and attacked by our immune system⁴.

There are many signs and symptoms of hypochlorhydria or low stomach acid production, such as:

Some researchers have found that people with certain diseases are more likely to have an inability to produce normal quantities of stomach acid. However, this does not mean these diseases are not caused by too little stomach acid, but rather production may decrease as a result – though it does not preclude previous low levels. Diseases associated with hypochlorhydria or low stomach acid production include:

Stomach acid levels decline naturally with age and are also depleted particularly when stressed, when the body does not deem digestion to be a priority. In the “fight-or-flight” state, any long-term plans even like digestion are put on hold, as the body believes it is facing a true physical threat and diverts energy and nutrients elsewhere⁵ – HCl production is one of the first physiological actions to decrease during stress. Stress also causes the rapid depletion of zinc and vitamin B6, nutrients that are needed to produce hydrochloric acid. If hydrochloric acid (HCl) levels are low, food is not sufficiently broken down (indigestion) and absorbed and may also cause constipation. Also, HCl helps with digestion by triggering the action of our digestive enzymes. It may therefore be necessary to supplement HCl until sufficient zinc and B6 are absorbed to enable the body to produce its own.

Remember: HCl is strong enough to dissolve iron filings, but the stomach is protected by a thick layer of mucus⁶.

To determine if you need more hydrochloric acid, try this simple test:
Dilute a tablespoon of apple cider vinegar with water and consume with each meal. If this makes your indigestion go away, then you need more stomach acid. If it makes symptoms worse, then you have too much acid. In an emergency, taking bicarbonate of soda in water will help to alkalise the acidity if you have excess.

Further Recommendations

• Include papaya (which contains papain) and fresh pineapple (containing bromelain) in your diet, as they are good sources of dietary beneficial digestive enzymes.
• You can use cider vinegar to help digestion of meals, from 1 teaspoon to 10, depending on how much you feel you need. If you feel burning, immediately neutralise the acid with 1 teaspoon of baking soda in water or milk, as this means you now have too much HCl and are irritating your stomach lining. Then cut your dosage down to a comfortable level.
• Chew food thoroughly as digestion starts in the mouth. By swallowing large pieces of food, this will give your digestion more work to do!
• Eat small meals frequently; they are easier to digest.
• Avoid drinking liquids with meals as this dilutes stomach acid.
• Avoid alcohol, sugar and caffeine which have a stimulatory effect and can reduce the production of stomach acid.
• Do not drink when eating, as this may dilute digestive juices, although you can drink strong peppermint tea 20 minutes before eating which helps to produce stomach acid.
• Many people take antacids to relieve the discomfort of indigestion and heartburn, but these medications may actually make matters worse as antacids neutralise acid in the stomach, only leading to further indigestion.
• Take a good quality Aloe Vera juice before eating, this helps to produce stomach HCl.
• Swedish bitters are a long-standing remedy for poor digestion in Europe and stimulate HCl production. Take in liquid or capsule form.
• You can use betaine hydrochloride supplements, which provide hydrochloric acid directly to the stomach and should be taken within the first few mouthfuls of a meal. Try one and build up as needed (up to five a meal) until indigestion or discomfort is stopped – discuss quantities with your nutritionist who may suggest the protocol below; you may need differing amounts for different foods eg. you may require more for heavy proteins such as meat. Note the advice on any discomfort felt for the cider vinegar recommendation.

NB: People with a history of ulcers, gastritis, stomach discomfort or pain, and heartburn must be closely supervised. People taking non-steroidal anti-inflammatory drugs (NSAIDS), cortisone-like drugs, or other medications that may cause a peptic ulcer should not take betaine HCL.

Certain nutrients rely on stomach acid for their uptake in the body, and with low HCl, deficiencies of these should be considered:

• Vitamin B12 relies on a substance called intrinsic factor to be absorbed and this is produced with the secretion of stomach acid; B12 deficiency causes weakness, fatigue and nervous system problems.
• Several minerals require an acidic environment for absorption, including iron, calcium, magnesium, zinc and copper ^7,8.
• Most B complex vitamins require normal levels of stomach acid for absorption ^9,10.
• Vitamin C levels are seen to be low in people with low stomach acid.
• Acid is critical for the breakdown of protein bonds in the stomach, to fully digest protein and also acquire the individual amino acids that it is made up from.

On the other hand, some people do tend to have a predisposition towards high-level production of stomach acid, with symptoms of gastric reflex and pain. This can obviously be difficult to discern from low levels sometimes, but the tests above can help determine this.

Total Being Opinion

Stomach acid levels are one of those subjects that have been quite turned around in public thinking, as the massive industry in antacid pills and preparations show. Those manufacturers certainly don’t want you to know that you may actually have too little stomach acid; people become very attached to their products, but then mysteriously need more and more! It is strange that typical thinking does not see the possible connection that these medications may be part of the problem itself.

It is always gratifying to get to the underlying cause of any condition and whilst addressing low stomach acid levels may not be the be-all and end-all of a problem, they can have such far-reaching effects that you will be able to understand your body more. After all, taking out one part of the load can make it an awful lot lighter, and simply allowing you to digest and absorb food better is a fundamental part of health.

See www.totalbeing.com for a Nutritional Assessment to choose the right diet and supplements to help you get in control of your digestion and health!

See www.healthyconvenience.com for help remembering how to get healthy – for posters, shopping guides and recipes.

References

1. Kelly GS. Hydrochloric Acid: Physiological Functions and Clinical Implications. Alternative Medicine Review. 2;2;1997.Erasmus U. Fats That Heal, Fats That Kill. Alive Books 1993.
2. http://www.acu-cell.com/dis-hpy.html
3. Wright JV. Dr. Wright’s Guide to Healing with Nutrition. New Canaan, CT: Keats Publishing, 1990, 155.
4. Lipski E. Digestive Wellness, Keats 1996
5. Sapolsky RM. Why Zebras Don’t Get Ulcers. Owl Books, Third Edition 2004
6. Marsden K. Good Gut Healing. Piatkus 2003
7. Murray MJ, Stein N. A gastric factor promoting iron absorption. Lancet 1968;1:614.
8. Sturniolo GC, Montino MC, Rossetto L, et al. Inhibition of gastric acid secretion reduces zinc absorption in man. J Am Coll Nutr 1991;10:372–5.
9. Allison JR. The relation of hydrochloric acid and vitamin B complex deficiency in certain skin conditions. South Med J 1945;38:235–41.
10. Russell RM, Krasinski SD, Samloff IM. Correction of impaired folic acid (Pte Glu) absorption by orally administered HCl in subjects with gastric atrophy. Am J Clin Nutr 1984;39:656.