A Bite-Size Read for Your Health and Waistline
When most people think about heartburn, they assume it is caused by too much acid or high-acid foods. The truth is this is not the case.
In the United States, about 15 million people experience heartburn every day, and more than 60 million people experience it every month. More serious cases of acid reflux are diagnosed as gastroesophageal reflux disease, also known as GERD, which is one of the most common digestive disorders in the country. People often describe a burning sensation in the chest, which can have serious implications if left untreated. Many believe this happens because of too much stomach acid rising into the esophagus. Stomach acid is actually beneficial as it breaks down food and kills bacteria. The stomach lining protects the rest of the body from this potent digestive juice. When acid escapes into the esophagus, which is more sensitive, it can cause irritation, ulcers, or even increase the risk of cancer.
For years, we have been told that the cause of reflux and GERD is too much acid and that antacids are the solution because they neutralize stomach acid. Science-based nutrition shows that heartburn and GERD are often caused by a weakness of the sphincter between the stomach and the esophagus. The problem is not usually too much acid but too little. Low stomach acid creates conditions for bacterial overgrowth, which can lead to bloating and put pressure on the sphincter, causing it to malfunction. Instances of heartburn and GERD tend to increase with age, corresponding with the natural decrease of stomach acid over time.
If antacids are not the long-term solution, what can be done? Focusing on healthy digestion and supporting proper stomach acid levels is key. Reducing intake of inflammatory foods, fried foods, spicy foods, and alcohol can help. Avoiding overeating and lying down soon after meals can also reduce pressure on the sphincter. Depending on individual needs, low FODMAP foods (which ferment less in the gut) may be helpful. Digestive enzymes and probiotics can also support gut health by replenishing beneficial bacteria. Working with a healthcare provider is important, especially if you are accustomed to taking medication for heartburn or GERD.
The bottom line is that antacids neutralize stomach acid and can create the perfect environment for bacterial overgrowth. That increases pressure on the sphincter and worsens acid reflux. Treating symptoms without addressing the underlying causes can perpetuate a cycle of digestive disorders. By focusing on proper digestion and gut health, it is possible to manage symptoms and support long-term healing rather than just masking the problem.