The Role of Stomach Acid

Specialized cells in the stomach lining secrete hydrochloric acid (HCl) — an incredibly strong acid that begins protein digestion and defends against pathogens. Thankfully, our stomach is shielded by a thick layer of mucus to prevent self-digestion.

Common Acid Disruptors:

• • Excessive intake of refined sugars and processed foods can overstimulate acid production, especially in children.

• • Overconsumption of sticky sweets, often seen in “children’s party syndrome,” may overwhelm the digestive system, triggering vomiting.

• • Ageing and stress gradually reduce acid-producing cell function, increasing the risk of hypochlorhydria (low stomach acid).

As people get older, the number and strength of the cells that produce stomach acid (HCl) naturally decline. Over time, this can lead to insufficient acid production, making it harder to properly digest food and causing uncomfortable symptoms like indigestion. Stress can also contribute to this condition.

Hypochlorhydria — low stomach acid — is more common than many people realise. Because it causes similar symptoms to high stomach acid, many individuals respond by taking antacids or are prescribed Proton Pump Inhibitors (PPIs) by their GP. PPIs work by blocking the enzyme system (known as “proton pumps”) that releases stomach acid. However, if someone already has low acid, this can make the problem worse.

High vs. Low Stomach Acid: A Diagnostic Challenge

Surprisingly, the symptoms of low and high stomach acid — bloating, indigestion, reflux — are nearly identical. Without proper testing, it’s easy to misdiagnose.

• • True excess acid is typically confirmed via endoscopy and may present as gastritis.

• • But from age 35 onwards, low stomach acid is increasingly common and often overlooked.

Unfortunately, many people self-treat with antacids or proton pump inhibitors (PPIs), which further reduce acid — potentially worsening symptoms when HCl is already low.

What Low Stomach Acid Can Cause

Low HCl levels don’t just affect digestion — they ripple through the entire system:

• • Improperly broken-down food can irritate the intestinal lining and contribute to leaky gut.

• • Larger food particles may cross into the bloodstream, triggering immune reactions mistaken for intolerances.

• • Reduced acid enables bacterial overgrowth, increasing sensitivity and inflammation (e.g. SIBO).

• • Poor absorption of nutrients like zinc and vitamin B12 affects gut repair and overall health.

• • Symptoms often include bloating, excessive gas, constipation, or diarrhoea.

Simple Lifestyle Shifts for Acid Balance

You can help support your stomach acid naturally through daily habits:

• • Eat slowly and mindfully in a peaceful setting — not rushed or slouched.

• • Step away from work to eat — disconnect from stress stimuli.

• • Activate the parasympathetic nervous system with 10 deep breaths before meals.

• • Chew thoroughly until food becomes liquid.

• • Limit drinking 15 minutes before and 30–60 minutes after meals to prevent enzyme dilution.

• • Stay upright after eating or take a gentle walk — avoid slumping or lying down.

Supporting Your Stomach Acid at Home

If you’re working to improve stomach acid balance, these simple habits can make a big difference. Share them with clients as gentle, achievable steps that promote calmer digestion:

Posture matters: Stay upright after eating, or take a gentle walk—slumping too soon may disrupt digestion.

Eat mindfully in a peaceful setting, ideally at a table—not slouched in front of screens.

Chew thoroughly until food becomes almost liquid, allowing enzymes to activate properly.

Slow down—avoid rushing meals, and if eating at work, step away from your desk to “switch off.”

Breathe deeply: Take 10 slow breaths (in for 4, out for 8) before meals to engage the parasympathetic nervous system.

Time your hydration: Drink water up to 15 minutes before eating, then pause for 30–60 minutes after meals so digestive enzymes aren’t diluted.