The Ultimate Guide to Healing Low Stomach Acid
If you’ve been feeling bloated, tired, or just “off” lately, you’re not alone. Many people don’t realize just how much low stomach acid impacts their day-to-day lives.
Whether you’re dealing with bloating, gas, heartburn, nutrient deficiencies, skin issues, migraines, stubborn symptoms, or you simply want to feel your best, this guide is for you!
Stomach acid is the first thing I focus on with my clients, and for good reason, it’s essential to digestion and acts as our first line of defense for the digestive system.
If stomach acid is low, digestion doesn’t work properly, and that can trigger a cascade of issues throughout the body.
In this blog post, we’ll break down:
What low stomach acid really is and why it matters
Who should pay attention to low stomach acid symptoms
Actionable nutrition, lifestyle, supplement, and mindset tips to support your health
Frequently asked questions about low stomach acid and digestion
How to know when you’re ready for extra support
By the end, you’ll know the next steps to take toward feeling more energized, nourished, and balanced on your gut healing journey.
As a Certified GAPS Practitioner, I also use the GAPS Diet to help rebuild the digestive system from the ground up, supporting your body’s natural ability to produce its own stomach acid again.
Healing is absolutely possible, and I’m here to walk beside you every step of the way.
Curious how I can support your gut healing journey? Click here to explore my personalized Gut Health Packages!
What is Low Stomach Acid and Why Does it Matter?
If you’re new to the topic of Low Stomach Acid, also known as Hypochlorhydria, it can feel a little overwhelming. But don’t worry, I’m here to make it simple.
Here’s an easy explanation:
Low stomach acid means your stomach isn’t producing enough hydrochloric acid (HCl), which is essential for breaking down food properly, absorbing nutrients, and protecting you from harmful pathogens.
Think of it like this:
Your body is a well-designed machine, and your digestive system is one of its most critical components.
When digestion is running smoothly, you feel energized, nourished, and vibrant. But when stomach acid levels are too low, it’s like the machine gets jammed, leading to symptoms like bloating, gas, food sensitivities, nutrient deficiencies, fatigue, and even skin issues.
Why Does it Matter?
Low stomach acid isn’t just about occasional heartburn or bloating. It’s about your entire system functioning at its best!
Here’s why stomach acid is so important:
Sterilizing food and preventing foodborne disease by killing harmful bacteria and pathogens that could make you sick.
Breaking down proteins into amino acids for proper absorption, helping your body use these building blocks for various functions, like muscle repair and immune support.
Stimulating the release of two important digestive hormones—secretin and cholecystokinin, which instruct your pancreas and small intestines to produce digestive enzymes, protective mucus, and a bicarbonate solution. This keeps your digestive system running smoothly.
Activating the release of bile to help break down fats, which are crucial for nutrient absorption, especially fat-soluble vitamins like A, D, E, and K.
Activating intrinsic factor, a glycoprotein made in the stomach that is necessary for vitamin B12 absorption, vital for energy, brain health, and nerve function.
Sphincter control, triggering the closing of the esophageal sphincter to protect the delicate tissue of the esophagus from the harsh stomach acid, and opening the pyloric sphincter to move food into the small intestines for further digestion.
When your stomach acid levels are balanced, you’ll experience benefits like:
More energy because your body is actually absorbing the nutrients it needs to thrive.
Improved digestion so you can enjoy your meals without feeling uncomfortable afterward.
Stronger immune function, as proper acid levels help defend against harmful bacteria and pathogens.
Healthier skin and hair, thanks to better absorption of vitamins and minerals like zinc, B12, and iron.
But if you’re ignoring the signs of low stomach acid, imbalances can worsen over time. This can lead to more serious concerns like chronic nutrient deficiencies, leaky gut, candida overgrowth, autoimmune issues, and more.
This matters because you deserve to feel your best every day.
And the good news? Healing is absolutely possible, especially when you address the root cause, not just the symptoms.
What Causes Low Stomach Acid?
You might be surprised how common low stomach acid actually is, and how many everyday factors can contribute to it!
Here are some of the most common causes of hypochlorhydria:
Chronic Stress
Ongoing stress keeps your nervous system stuck in "fight-or-flight" mode, suppressing digestion, including stomach acid production.
Poor Diet
Eating processed foods, a high-sugar diet, excessive alcohol, or not chewing food properly can all impair stomach acid output.
Aging
Stomach acid levels naturally decline with age, making older adults more prone to digestion and absorption issues.
Overuse of Antacids and Proton Pump Inhibitors (PPIs)
While these medications can help with symptoms like heartburn short term (which is often caused by too low stomach acid), they reduce stomach acid dramatically over time.
Infections
Certain bacterial infections, like H. pylori, can suppress your stomach’s ability to produce adequate acid.
Low Protein Intake
Protein-rich meals stimulate stomach acid production; without enough, your body’s production may decrease.
Nutrient Deficiencies
Zinc and B vitamins (especially B1 and B6) are crucial for proper stomach acid production.
Chronic Illness or Autoimmunity
Conditions like hypothyroidism, adrenal fatigue, and autoimmune gastritis can all negatively affect your acid levels.
Want more good news? No matter what led you here, there’s so much that can be done to rebuild your digestion naturally.
This is exactly what I help clients with inside my Gut Health Packages using holistic nutrition, GAPS principles, and targeted supplement strategies to reignite your body's natural ability to heal and digest with ease.
You can learn more about working with me here.
Do You Have Low Stomach Acid?
Before jumping to conclusions, it’s a good idea to check if you might actually have low stomach acid.
Fortunately, there are a couple of easy at-home tests you can do to get a better idea, no lab work needed!
The Baking Soda Stomach Acid Test
This simple test uses basic chemistry; baking soda (an alkaline substance) reacts with stomach acid (a strong acid) to produce carbon dioxide gas, which causes burping.
Instructions:
For 3 mornings in a row, first thing when you wake up (before eating or drinking anything):
Mix ¼ teaspoon of baking soda (sodium bicarbonate) into 4 ounces of room temperature water.
Drink the solution.
Set a timer and observe how long it takes you to burp. If you haven’t burped within 5 minutes, stop timing.
What Your Results Mean:
Less than 30 seconds: Possible high stomach acid (hyperchlorhydria).
30–119 seconds (about 2 minutes): Normal stomach acid levels.
More than 2 minutes: Likely low stomach acid (hypochlorhydria).
Tip: You’ll get the most accurate result by doing this 3 mornings in a row and averaging your times.
If your results are showing low stomach acid, then try the Apple Cider Vinegar Test.
Apple Cider Vinegar Test
Instructions:
On an empty stomach, drink:
2 tablespoons of apple cider vinegar (ACV) mixed into 4 ounces of room temperature water.
What Your Results Mean:
If you feel burning or discomfort: You may NOT have low stomach acid, avoid using an Betaine HCL (hydrochloric acid) supplement without supervision.
If you feel no burning or discomfort: It’s usually safe to explore Betaine HCL with Pepsin supplementation under the guidance of a practitioner (like me!).
Important: These at-home tests are useful screening tools but are not 100% diagnostic.
If you have a complex history, existing gut issues, or are unsure about your results, reach out for professional support.
Who Should Be Concerned About Low Stomach Acid?
When it comes to your health, it’s important to make sure you’re getting the right support for any symptoms and concerns you’re experiencing, and low stomach acid is more common (and more impactful) than many people realize.
Here are a few signs that might indicate it’s time to pay closer attention to your low stomach acid levels:
You constantly feel tired, bloated, or “off.”
If you’re waking up exhausted, dealing with brain fog, or noticing persistent digestive discomfort (like bloating after meals or irregular bowel movements), that’s not “normal”, it’s a sign your digestive system might need some TLC.Your habits or lifestyle feel unsustainable.
Chronic stress, long work hours, processed food intake, and lack of self-care can all contribute to suppressed stomach acid production, setting off a domino effect on your overall health.You’re experiencing stubborn digestion issues, skin problems, or nutrient deficiencies.
Symptoms like heartburn, gas, food sensitivities, brittle nails, hair thinning, or iron/B12 deficiencies often trace back to poor stomach acid levels, and if left unchecked, can pave the way for deeper imbalances like leaky gut or candida overgrowth.
Here are some examples of who should prioritize low stomach acid support:
Anyone struggling with bloating, reflux, food intolerances, or undigested food in their stools
Those dealing with chronic stress, adrenal fatigue, or burnout
People noticing weakened immune function, frequent infections, or slow wound healing
Individuals on long-term medications (especially antacids, antibiotics, or NSAIDs) that can disrupt stomach acid production
Anyone beginning a gut healing journey, because without healthy stomach acid, full gut restoration isn’t possible!
If you recognize yourself in any of these examples, know this: you’re not alone and you don’t have to settle for feeling this way.
This is exactly what I support my clients with: personalized health plans designed to rebuild your digestion, restore your gut health, and help your body naturally produce the stomach acid it needs to thrive.
Nutrition Tips for Naturally Boosting Stomach Acid
When it comes to low stomach acid, nutrition isn’t just about what you eat, it’s also about how you support your digestion before you even take the first bite.
The right foods and habits can help prime your stomach to produce healthy levels of acid, which is essential for properly breaking down food, absorbing nutrients, and protecting against pathogens.
The Benefits of Boosting Stomach Acid Naturally
Nutrition is critical when it comes to supporting healthy stomach acid production because your body needs key vitamins, minerals, and macronutrients to properly digest food, absorb nutrients, and maintain a strong gut lining.
When you focus on whole, nourishing foods, you can:
Breaking down proteins and absorbing minerals like zinc, iron, and magnesium.
Protecting your gut from unwanted bacteria and yeast overgrowth (like Candida!).
Supporting regular digestion and preventing bloating, gas, and reflux.
When you strengthen your digestion at the root, you help your entire body function better, from your energy levels to your immune system!
Foods and Remedies to Support Natural Stomach Acid Production
Here are some simple, natural tools you can start incorporating to support your stomach acid naturally:
Sip Meat Stock Before Meals
Meat stock (different from long-cooked bone broth) is rich in amino acids like glycine and proline that soothe and nourish the gut lining.
Tip: Try sipping ½ cup of warm meat stock about 20–30 minutes before meals to gently prepare your digestive system.
Drink Cabbage Juice or Sauerkraut Juice
The juices from traditionally fermented foods are packed with enzymes and beneficial acids.
Tip: Start with 1–2 tablespoons of sauerkraut juice or fresh cabbage juice before meals to stimulate digestion.
Have a Bit of Lemon Water or Apple Cider Vinegar
Both lemon juice and raw apple cider vinegar can gently increase stomach acidity when diluted in water.
Tip: Mix 1 tablespoon of raw ACV or fresh lemon juice in a small glass of room-temperature water and drink about 10–15 minutes before eating.
Include Naturally Fermented Foods with Meals
Incorporate small amounts of sauerkraut, beet kvass, fermented carrots, kefir, or yogurt into your meals to provide living enzymes and probiotics that assist digestion.
Practical Tip: Pick one pre-meal ritual to start with, like sipping meat stock or ACV water, and notice how your digestion feels after a few days.
Consistency is key…this is about gently reminding your body to do what it was designed to do!
Lifestyle Tips for Supporting Healthy Stomach Acid & Digestion
While nutrition is critical, your daily lifestyle habits play just as important a role in supporting your stomach acid production and overall digestion.
From sleep to stress, these daily habits can either enhance or hinder your gut health.
Lifestyle Benefits for Digestion and Stomach Acid Health
Stress Management: Chronic stress can suppress stomach acid production and slow down digestion, making it harder for your body to break down food and absorb nutrients.
Quality Sleep: Your body repairs and restores during restful sleep, including maintaining healthy digestive rhythms and stomach acid levels.
Gentle Movement: Incorporating movement into your day helps support digestion and reduces stress, both of which contribute to healthy stomach acid production.
When you prioritize these lifestyle habits, you create the perfect environment for healthy digestion and optimal stomach acid production.
Actionable Lifestyle Tips
Here are some simple lifestyle tips to help support your digestion and stomach acid naturally:
Prioritize Deep, Restful Sleep
Sleep is when your body does much of its healing and balancing, including digestion.
Tip: Aim for 7–9 hours of quality sleep each night. Create a soothing evening routine with activities like stretching, reading, or sipping warm herbal tea.
Manage Stress Proactively
Stress shuts down digestion and impacts stomach acid production.
Tip: To manage stress, try:
5 minutes of deep belly breathing before meals
A gratitude journal in the morning
Taking short breaks throughout the day to reset your nervous system
Mindfulness practices or meditation
Move Your Body Gently and Joyfully
You don’t need intense workouts to support digestion. Gentle movement helps your body stay in balance.
Tip: Try daily walks, yoga, or even dancing — all of these promote relaxation and circulation to improve digestion.
Create Space for Slowness
Your body and mind thrive on calm and intention.
Tip: Try setting aside 10 minutes each day for yourself, whether that’s quiet time in the morning, an unhurried meal, or a device-free break.
Action Step: Pick just ONE new habit to focus on this week.
Remember: small, consistent changes lead to long-lasting healing. Your body will thank you!
Supplement Tips for Supporting Stomach Acid & Digestion
While food should always come first, supplements can be a helpful tool in boosting your digestion and stomach acid levels when needed.
If your body is depleted of key nutrients or you’re struggling to meet your needs through diet alone, the right supplements can support your digestion and overall gut health. However, before reaching for supplements, it's important to understand your specific needs.
Why Supplements Matter for Digestive Health
Your body requires specific vitamins, minerals, and nutrients to function optimally, and deficiencies in certain nutrients can lead to symptoms such as:
Low energy and fatigue
Digestive discomfort, bloating, or indigestion
Hormonal imbalances or mood swings
Difficulty absorbing nutrients or proper digestion
In the case of low stomach acid, it’s important to know that 90% of us experience it, but before reaching for digestive support supplements, it’s good practice to confirm this with a simple at-home test, like the Baking Soda Stomach Test I mentioned above.
If low stomach acid is confirmed, you can then consider supplements that aid in restoring your stomach acid levels.
By using high-quality supplements targeted for stomach acid production, you can:
Restore balance to your digestive system
Improve symptoms like bloating, indigestion, or brain fog
Support long-term gut health and nutrient absorption
Tips for Choosing and Implementing Supplements
Before you go running to the store for supplements, here are some key tips to consider when selecting the best ones for your digestive health:
Start with the Baking Soda Test
It’s always a good idea to test for low stomach acid first (which is often the underlying cause of digestive issues).
The Baking Soda Stomach Acid Test is a simple and effective way to check if low stomach acid is contributing to your symptoms.
Seek Professional Guidance
It’s always best to consult with a qualified nutritionist or health professional before starting supplements. They can help identify the root cause of your digestive issues and recommend what’s most beneficial for you.
Quality Over Quantity
Not all supplements are created equal. To ensure you're getting the most benefit:
Look for third-party tested brands to ensure safety and quality.
Opt for supplements with high bioavailability (meaning your body can absorb them easily).
Avoid products with excessive fillers or artificial ingredients.
Supplement Examples for Supporting Digestive Health
Here are a few foundational supplements that could support your digestion and stomach acid levels:
Magnesium: Supports stress reduction, better sleep, and helps balance stomach acid levels.
Betaine HCL with Pepsin: A digestive aid that can help support stomach acid production when needed (only after confirming with the Baking Soda Test that your stomach acid is low). Do NOT use if the Apple Cider Vinegar Test causes a burning sensation.
Probiotics: Restores gut health, aids digestion, and supports your gut flora, which can indirectly improve stomach acid production.
Omega-3 Fatty Acids: Reduces inflammation and supports overall gut function and digestion.
Incorporate Supplements into Your Routine:
To make supplements a part of your daily lifestyle:
Take them at the same time each day (you can pair them with meals or morning coffee).
Consider using a pill organizer or setting phone reminders to stay consistent.
Start slow…add 1–2 key supplements at a time so you don’t overwhelm yourself.
Remember: Supplements are supportive tools, not quick fixes. Combine them with good nutrition, lifestyle habits, and consistency for the best results, and always consult with a health practitioner before adding supplements to your routine.
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Mindset Tips for Supporting Stomach Acid & Digestion
Your mind and body are deeply connected. If you’re working on improving your stomach acid levels and digestion, mindset matters just as much as food or supplements.
Stress, negative thought patterns, and overwhelm can create a ripple effect in your body, impacting digestion, stomach acid production, and overall gut health.
Why Mindset is Crucial for Digestive Health
A positive mindset reduces stress and helps you stay consistent with healthy habits. When you focus on creating a positive, balanced mindset, you’ll experience:
Less stress, which can reduce inflammation and support gut healing.
Better consistency with your nutrition and lifestyle habits, so you’re not getting discouraged when things don’t change overnight.
Greater motivation to prioritize yourself and your health, making it easier to make nourishing choices.
Reframing digestive struggles as an opportunity to nurture your gut health rather than a challenge to fear can set you on a path of healing.
Mindset Tips to Implement
Here are some easy mindset practices you can implement right away to help shift the way you think about your digestive health journey and symptoms:
Adopt a Progress-Over-Perfection Mindset
Too many people give up when they don’t see immediate results. Instead of aiming for perfection, celebrate progress. Small, consistent changes add up over time, and every step forward counts.
Practice Mindfulness
Take a few minutes each day to slow down and connect with your body. This could look like:
A short meditation or breathing exercise
Journaling how you feel physically and emotionally
Mindful eating (chewing slowly, savoring each bite)
Create a Mealtime Ritual
Set the tone for your meals by creating a calming ritual before eating. This can signal to your body that it’s time to prepare for digestion. Consider:
Taking a few deep breaths before you begin eating to activate your parasympathetic nervous system (your “rest and digest” mode).
Expressing gratitude for the food you're about to eat, which can help promote a positive digestive environment.
Eating in a relaxed setting, free from distractions like phones or TV, to allow your body to focus on digestion.
Challenge Negative Self-Talk
If you’re feeling frustrated with your body or progress, ask yourself:
“What is one thing I can do to support myself today?”
“What progress have I made so far?”
This can help you focus on action rather than staying stuck in frustration.
Focus on Gratitude
At the end of the day, write down 1–3 things you’re grateful for. Whether it’s a nutritious meal, a good night’s sleep, or a small win on your digestive health journey, acknowledging your progress will boost your motivation.
Mindset shifts take time, but they make a huge difference. When you feel positive, calm, and focused, you’ll naturally create better habits that support your digestive health goals.
Frequently Asked Questions About Low Stomach Acid
Have questions about low stomach acid? You’re not alone!
Here are some of the most common questions I hear from clients:
What are the early signs that my stomach acid might be low?
Low stomach acid can manifest in a variety of ways, including:
Bloating and gas after meals
Heartburn or acid reflux, even though acid levels are actually low
Undigested food in stools or feeling like food sits heavily in your stomach
Frequent indigestion or a feeling of fullness, especially after eating protein-heavy meals
Nutrient deficiencies, such as low iron, vitamin B12, and magnesium, because your body isn't able to break down and absorb nutrients effectively
How long does it take to see improvements in low stomach acid?
The time it takes to feel better depends on the severity of your symptoms and how consistently you address the underlying issues.
Some people may start noticing relief within a few weeks by incorporating lifestyle changes and supporting their digestive system. However, deeper healing may take several months.
Do I need to follow a strict diet to improve my stomach acid levels?
Not at all! It's about creating balance in your diet rather than strict restrictions.
Focus on nourishing, whole foods that are gentle on your digestive system and help support optimal acid production. Incorporating foods like fermented vegetables (sauerkraut, kimchi), meat stock, and certain herbs can encourage healthy stomach acid production.
Can stress really affect my stomach acid levels?
Yes, stress plays a huge role in digestive function, including stomach acid production.
Chronic stress can reduce your stomach's ability to produce enough acid, leading to bloating, indigestion, and other digestive issues. Managing stress through practices like yoga, deep breathing, or mindfulness can help restore balance to your digestive system.
Do I need professional support to improve my stomach acid production?
While you can start implementing lifestyle and dietary changes to support your stomach acid levels, working with a professional, such as a nutritionist or digestive health expert, can speed up your progress.
They can help you identify any underlying causes and offer personalized recommendations to improve your digestive health.
Have more questions? Book in a Discovery Call so we can chat through your questions together!
How to Know If You’re Ready for Gut Healing Support
If you’ve been struggling with digestive discomfort, low energy, or other signs of low stomach acid and haven’t seen the improvement you were hoping for, it might be time to seek extra support.
Here’s how to know if you’re ready:
You’re tired of feeling “off”—frequent bloating, indigestion, or heartburn have become part of your routine.
You’ve tried “quick fixes” like antacids or digestive aids without lasting results.
You want a personalized plan to address your unique digestive challenges and get to the root cause of your symptoms.
Imagine this: A few months from now, you could be waking up feeling energized, balanced, and comfortable, with a digestive system that’s working optimally, knowing exactly how to support your stomach acid and overall gut health.
Here’s what support can look like:
Working with a nutritionist who can identify the root cause of your low stomach acid symptoms and guide you through the healing process.
Following a step-by-step plan designed specifically for your digestive health needs, including food recommendations, lifestyle changes, and supplements if necessary.
Receiving accountability and encouragement to stay consistent, stay on track, and make sustainable changes that will improve your digestive health in the long term.
Your Next Steps
Improving your digestive health and supporting low stomach acid is absolutely possible for you!
With the right tools, habits, and mindset, you can finally feel energized, balanced, and comfortable in your body again.
If you’re ready for personalized support to fast-track your progress, I’d love to work with you. You can learn more about my 1:1 Gut Health Packages here.
Your body deserves this care, and so do you.
Whether you’re just starting to notice digestive discomfort or are ready to dive deeper into personalized support, every small step you take brings you closer to a healthier, more balanced digestive system.
Remember, low stomach acid isn’t just a challenge, it’s an opportunity to support your body, prioritize your health, and build a foundation for lasting wellness. You’ve got this!