Part 1 - Your Stomach
Your Stomach
Digestion starts when you first think about or smell some food. This gets your saliva flowing and your body begins to prepare for the meal.
A little-known fact about digestion is this – the motion of chewing your food sends a signal to your stomach that food is on its way. The stomach then signals the small and large intestine to make room for this meal. If you don’t chew, your entire digestive system is caught off guard!
The stomach is a very acidic place and it completes an important step in digestion. The acid finishes the job that your teeth started when they broke down (or maybe didn’t break down, if you didn’t chew well) big chunks of food. The acid and enzymes also work on any protein in your meal to break it down and bind it with minerals so they can be absorbed in your small intestine.
Your stomach really only digests protein, starts the digestion of B12, and ionizes some minerals (calcium and iron). Carbs and fat wait until the small intestine for further digesting. You may find that mixing carbs (esp fruit) with heavy proteins like beef or pork causes a lot of gas and bloating. Carbs can start fermenting if they’re in the stomach too long and that can produce lots of gas (like burping).
The stomach needs acid
Acid is needed for digestion and many digestive issues, including many small and large intestinal problems, are caused by low acid in the stomach. As we age, we tend to grab more acid reducers, like PPI and anti-acids, so it seems reasonable to think it’s due to too much acid.
But, for most people, as we age our stomach acid weakens. This means we’re using anti-acids to make the problem worse.
Let me explain this a bit better…
Chewing your food starts acid production in the stomach (and chewing gum wastes precious acid). It takes about an hour for the acid to build enough to properly digest your food, which brings your stomach to a very acidic pH of about 2.
Your stomach is lined with cells that can handle all of this acid, but your esophagus isn’t. So, once your stomach reaches a certain acid level, a sphincter at the top of your stomach closes and stops any acid from splashing up and burning this precious tissue.
But, for many of us as we age, we start to struggle to make enough stomach acid and after a large meal our stomach doesn’t ever get acidic enough to close that sphincter…but, there’s enough acid in your stomach to splash up and burn your esophagus, creating heartburn and acid reflux symptoms.
My stomach is the weak spot in my digestive system and for me, I rarely feel acid reflux. When my stomach is struggling, I don’t even have enough acid to trigger that symptom. For me, I will develop some acid reflux symptoms as I rebuild my stomach, as have many clients I’ve worked with who also have very weak stomachs.
So, in a nutshell – acid reflux usually means you have a weak stomach, BUT! You can have a weak stomach without acid reflux symptoms.
When there’s too much acid
Some people really do have too much acid. Stress (and histamine) can trigger an overproduction of acid in some people. This is more commonly found in younger people (under 30) or as a rebound effect after years/decades of taking PPIs.
The main symptom of too much acid is heartburn, but this is not your average heartburn. It usually feels like burning from your eyebrows to your bellybutton. This is when a short PPI prescription can be really helpful.
And, sometimes it’ll be important to reduce the acid in your stomach for a short period of time to let your stomach lining heal. Like with an ulcer. PPIs aren’t always bad, they have their place, but I believe they’re over-prescribed. More on PPIs later in this section.
Acid Reflux Medication
If you’re on acid reflux medication, like a PPI (Nexium, Prevacid, Prilosec, etc), you might be wondering why you’re taking a medication to reduce acid when the core problem was not enough acid in the first place.
Well, your doctor is trying to prevent the acid from burning your esophagus and increasing your risk of esophageal cancer (a particularly nasty cancer). But, these medications weren’t meant to be taken long-term and many now have warnings against long-term use.
IMPT – don’t just stop taking this medication! Going off of a PPI requires the help of a doctor or naturopath because there can be a nasty rebound effect (lots and lots of acid). And, this medication might be required for you.
While you’re on this medication (and if you need to keep on it), it’s okay. We can work around this :). Be aware that your absorption of calcium, iron, B12, and zinc will be affected, and you’ll struggle to digest protein (especially beef).
The very best thing you can do to help your stomach while on PPIs is to work on your digestive habits (see below). They’ll ensure your body is digesting as best as possible :).
Your stomach and stress
Your stomach tends to react strongly to stress. Your whole digestive system reacts to stress, but this effect is particularly strong in the stomach. Your brain primarily controls your stomach, whereas your Enteric Nervous System (the “second brain” in your gut) controls the rest of your digestive system. When your brain perceives stress, your stomach also gets the message.
For some people, stress can shut down the stomach’s digestive process, which results in feelings of heaviness, overfullness, food reflux, or bloating in the upper abdomen. For others, it triggers an overproduction of stomach acid, which can cause burning, pain, and all of the unpleasantness of severe acid reflux.
Your digestive habits, or how you eat, can help relieve stomach symptoms. Good habits can take some practice to adopt, but your stomach will thank you.
Symptoms of a weak stomach (or low stomach acid):
GERD/acid reflux
Burping
Nausea, especially after coffee or black tea
Heaviness under or just below your ribcage
Regurgitation
Pain just below your ribcage
Feeling like food is stuck in your throat
Chronic mineral deficiencies, especially iron
Stomach Support
Making the following changes are really valuable to your whole digestive system, especially if you experience a lot of stomach symptoms. This may seem too simple or easy, but it’s the most important step to healing your stomach. And, it’s also surprisingly difficult to do, so be really kind to yourself.
Digestive Habits
Be as relaxed as possible while you’re eating: You’re either stressed or digesting. Take a moment, a deep breath, and sink into the meal you’re about to have.
Chew, chew, chew—your stomach doesn’t have teeth: Chewing your food well helps your stomach enormously. Large chunks of food are difficult to digest using only stomach acid and digestive juices. Always keep in mind that your stomach doesn’t have any teeth. A little trick to make this easier is to put your fork down between bites because that action automatically slows you down.
No (or very little) liquids with meals: Drinking a lot while you eat dilutes your stomach acid and makes it much harder to digest your food. Plus, liquids overfill your stomach, which can trigger acid reflux/GERD symptoms. Drink no more than ½ cup of liquid with your meal and wait at least an hour before drinking more.
If you notice that you’re eating quickly, just put your fork down and try again. It takes a few weeks for these habits to come more easily. When you eat slowly and chew a meal thoroughly, notice how you feel. When you eat a meal in a rush or too quickly, take note of how you feel then, too. Being curious about how you feel can make this process easier.
Food Combining
This is a bit of a controversial idea, but I’ve noticed that it can be really effective for some people. It’s worth experimenting with, especially if you feel your stomach is really weak or if you’re on PPIs.
But, I don’t feel it’s necessary for everyone nor necessary for every meal. It’s a “use it if it works when it’s convenient” kind of thing. I use the sequencing version anytime I eat steak and it’s really helpful.
The philosophy - In the stomach, protein digestion is delayed while starch is being digested. Eating protein without starch will ease protein digestion, as the stomach does not have to “wait” while it first digests the starch. Since protein takes a while to digest, the sooner the stomach can get to it, the better.
The method - Don’t eat animal protein (eggs, meat) with starchy carbohydrates (pasta, rice, bread, potatoes).
Protein + vegetables (non-starch). E.g., fish, steamed veggies, salad.
Starch + vegetables E.g., pasta/rice, mixed veggies and salad. Vegetarian protein such as beans, lentils or tofu can be added to this starch & vegetable meal.
Only one protein at a meal (i.e., no “eggs & bacon”).
Food Sequencing – a practical application of Food Combining
Eat in “digestive sequence”: raw veggies cooked veggies grains proteins / fats.
This doesn’t sound like it should work, but I find it works surprisingly well. And, it’s MUCH more practical!
Stomach Strengthening
These are foods that help to trigger acid in your stomach to help you digest better. They can be used anytime you need them :)
Black Pepper and Sea Salt –
Salt and pepper are more than just nice for your taste buds, they also help with digestion. Black pepper triggers acid production and sea salt contains chloride, which is an important part of stomach acid (it’s the “chloric” in hydrochloric acid). Add to your food to your tastes, your tastes buds won’t ever steer you wrong!
Apple Cider Vinegar (ACV)
1 – 2 TBSP of ACV before a meal can help to acidify your stomach. You can also take some after a meal if your stomach is feeling heavy or over-full. It can be very handy.
Zinc (25 – 50mg)
Zinc is needed to make stomach acid and a zinc deficiency can be the root cause of a weak stomach. Well, stress was probably the root, but over time it’s common to develop a zinc deficiency and you need extra zinc to get your stomach working again.
HCl (hydrochloric acid) – best with the help of a practitioner
Be cautious with this one. This supplement can be really helpful at rebuilding stomach acid…but, you need to take a proper dose and it can be irritating to the stomach lining at first. It’s best to work with a practitioner (like me or a naturopath) that can help you use this supplement properly, otherwise, you might spend a lot of money and not get anywhere. In the meantime, the other stomach strengtheners are really effective :)
Soothe Your Irritated Stomach
If you feel nausea or pain when you eat foods that are spicy or irritating to your stomach (like coffee or black tea), then your stomach lining might need some healing.
This is a common symptom after you’ve spent time rebuilding your stomach acid because your stomach lining might not be used to acid anymore and it’s irritating. These are usually very temporary symptoms, keep building back your stomach acid while healing and soothing your irritated stomach lining.
These foods/supplements can also soothe acid reflux burns.
You don’t need all of these supplements, just one will work well. Choose what works best for you and your gut.
DGL tablets
This is an easy, inexpensive, and effective solution. I keep them on hand anytime my stomach feels irritated. Chew 2 before each meal and anytime you feel nausea or heartburn symptoms.
Aloe Vera Juice
Aloe soothes your stomach just like it soothes a sunburn. It’s cooling and can feel so very very good. It’s also great at healing any burns in your esophagus from chronic acid reflux. Drink 2 - 4 oz 1 – 3 times per day. It’s food, so the dosage doesn’t need to be perfect :)
Slippery Elm Powder (not capsules)
This is my favourite digestive soother. It soothes the stomach and helps the small and large intestines. It’s a spectacular gut healer and helps to regulate the colon (rebalances both constipation and diarrhea). Shake 1 tbsp of powder in water 1 – 3 times per day.
Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).