As the festive season approaches, you may be finding that you are already indulging in heavier, richer foods (enjoying the odd mince pie already?) and drinking more alcohol – I don’t know about you, but it feels as though the festivities start earlier and earlier with each passing year! These dietary changes can lead to uncomfortable digestive issues, such as bloating, acid reflux, constipation and painful trapped wind, to name a few. But before reaching for the antacids, it’s worth considering the important role stomach acid plays in our health, particularly at this time of year. Often given bad press, stomach acid is actually vital for proper digestion and nutrient absorption and suppressing it with medication can sometimes do more harm than good.
Stomach acid – why it deserves more credit
Stomach acid, or gastric acid, is often blamed for issues like heartburn and acid reflux, but the reality is that too little stomach acid is a more common problem than too much. In fact, stomach acid performs several critical functions that help protect and support the digestive process. This is especially important when we consume rich, protein-heavy meals, which tend to feature heavily during the festive season.
The critical functions of stomach acid
Here are some key reasons why you should be grateful for your stomach acid:
Pathogen defence
Stomach acid acts as a barrier against harmful bacteria and pathogens that enter the body through food. During the festive season, when food is often shared or prepared in large quantities, this natural defence is particularly important. Without enough acid, you’re more vulnerable to foodborne illnesses, bloating and diarrhoea.
Protein digestion
Those hearty festive meals often include high-protein foods like turkey, ham, or beef. Stomach acid is essential for breaking down these proteins into smaller components that your body can absorb. Without enough acid, you may experience indigestion or even see undigested food in your stool – a clear sign that your digestive system isn’t functioning optimally.
Nutrient absorption
Stomach acid is vital for the absorption of key nutrients such as vitamin B12, iron, calcium, and magnesium. These nutrients are essential for energy levels, bone health, and even cognitive function. Over time, poor acid levels can lead to deficiencies, affecting your overall wellbeing.
Preventing acid reflux
Contrary to popular belief, acid reflux is often a result of too little stomach acid, not too much. Stomach acid helps close the lower oesophageal sphincter (LOS), preventing acid from leaking back into the oesophagus. Without enough acid, the LOS may remain open, allowing stomach contents to cause heartburn.
Digestive flare-ups during the festive season
The rich, fatty, and protein-heavy foods we consume during the festive period require more stomach acid to break down. Add alcohol into the mix, which can relax the LOS and reduce stomach acid production, and you’ve got a recipe for digestive disaster. The symptoms of heartburn, bloating, and indigestion become more common, leading many people to reach for acid-suppressing medications. However, these medications can worsen the problem by further reducing stomach acid levels, leading to long-term issues.
How to support your stomach acid levels
Rather than suppressing stomach acid, you can take steps to support its production and improve digestion during the festive season. Try following some of these practical tips:
- Mindful eating: Stress hinders digestion, so try to eat in a relaxed state. Take your time, chew thoroughly, and savour your food. This allows your body to produce the gastric acid needed for proper digestion. Don’t have large meals especially if, like me, you’re over 60. Digestive capacity can slow down as we age, and there’s a limit to the amount of food our digestive system can tolerate.
- Limit liquids with meals: Drinking too much water or alcohol with your meal can dilute stomach acid, making digestion less effective. Aim to drink only small amounts of liquid with meals, if any.
- Avoid tea and coffee: These drinks can reduce stomach acid production if consumed too close to mealtime. Try to avoid them just before eating.
- Consider natural remedies: A teaspoon of lemon juice in water before meals can help create a more acidic environment in the stomach. If low stomach acid is a consistent problem, supplements like our Digestive Enzymes tablets may be useful – take one tablet before lunch and one before dinner – and ALWAYS pack a few in your bag when dining out, just in case …
Rethinking acid reflux medication
If you suffer from acid reflux, you may have been prescribed proton pump inhibitors (PPIs), which suppress acid production. However, long-term use of these drugs can lead to serious health risks such as nutrient deficiencies and increased susceptibility to infections. Additionally, PPIs can create a cycle where the body produces less and less stomach acid, making it harder for the LOS to close and thus worsening reflux over time. For anyone who has been taking PPIs long-term, I always recommend that they start a supplement protocol of one Live Bacteria capsule daily before breakfast, one Digestive Enzymes tablet before lunch and another before dinner, and an Omega 3 capsule with dinner. These supplements will help give extra to support to your digestive system, ensuring food is being properly digested, nutrients absorbed and also protect the gut from nasty infections like Clostridium difficile, which can be a complication from taking PPIs long-term, not to mention the extra immune support that these supplements can provide over the winter months.
During the festive season, it’s easy to fall into habits that lead to digestive discomfort. However, remember that stomach acid is not the enemy; it’s a critical component of our digestive system that ensures proper nutrient absorption, defends against pathogens, and even prevents acid reflux when it’s functioning correctly. Rather than suppressing it, let’s focus on supporting healthy stomach acid levels to enjoy the festive treats without the discomfort.
As you indulge this festive season, be mindful of how your body works to digest those rich meals. A little awareness and care can go a long way in ensuring you enjoy the celebrations without the need for antacids.
