How to Reduce Excess Stomach Acid

The stomach contains natural acids that assist in food digestion and protect the digestive tract from infections. However, an excess of stomach acid can cause discomfort, pain, and even serious health issues such as heartburn (also known as acid reflux), which occurs when stomach acid leaks into the esophagus. Frequent heartburn is a sign of gastroesophageal reflux disease (GERD), a condition that can damage the esophagus and throat. Reducing excess stomach acid is the best way to manage these issues.

Consult a doctor if necessary. If you have already implemented lifestyle changes suggested above but haven't seen any improvement, it may be time to consult a doctor. Prolonged GERD can damage the esophagus and is linked to other serious health issues. Chronic inflammation and continuous damage can also increase the risk of esophageal cancer. Don't hesitate to seek medical treatment if lifestyle changes don't reduce your excess stomach acid.

Request a doctor to prescribe the necessary medications. Treatment for GERD is based on the severity of symptoms. Many over-the-counter medications are available at pharmacies without a prescription. However, it is advisable to consult with a doctor to ensure an appropriate treatment plan. Nonetheless, obtaining prescription medications at OTC counters is generally safer. Carefully follow dosage instructions and treatment durations for each medication to avoid potential severe side effects.

Consider endoscopy as an option. During an endoscopy, doctors use a camera attached to a flexible tube to examine the throat, esophagus, and stomach. This procedure may involve biopsy to assess inflammation, test for H. pylori (a type of bacteria), and rule out cancer risks. Discuss with your doctor whether an endoscopy is necessary for your condition.

Consider surgical options if recommended by your doctor. GERD symptoms rarely require surgery when medications are effective, but in rare cases, surgery may be needed. One approach involves tightening the upper part of the stomach around the esophagus, then suturing it in place to strengthen the esophageal sphincter. Another option is to tighten the weak area between the esophagus and stomach using stitches (staples). This method helps tighten the lower esophagus, preventing acid reflux but still allowing food to pass through.

• Young individuals with chronic GERD may also consider surgery as an option.

Try natural remedies. There is limited research on natural therapies for treating acid reflux. While these remedies are not widely accepted by the medical or scientific community, they may help alleviate symptoms:

• Baking soda – Dissolving ½ to 1 teaspoon of baking soda in a glass of water can neutralize stomach acid.
• Aloe vera – Aloe vera juice may soothe the burning sensation.
• Ginger tea or chamomile tea – Known for relieving stress, nausea, and aiding digestion.
• Licorice and Carum seeds – Two herbs recommended by many for symptom relief.
• DGL (Deglycyrrhizinated licorice) chewable tablets – A supplement available at most pharmacies or health stores.
• Mastic (Arabian gum) – A supplement available at most pharmacies or health stores.

Avoid ineffective natural remedies. You may have heard that peppermint helps neutralize acid reflux, but research actually shows that peppermint oil can worsen acid conditions. Another common belief is that milk alleviates symptoms. The truth is, milk temporarily neutralizes stomach acid but, in the long run, stimulates the stomach to produce more acid.

Increase salivation. Studies suggest that producing more saliva can help neutralize stomach acid. Chewing gum or sucking on lozenges can boost salivation. Just make sure these types of candies are sugar-free to avoid adding unnecessary calories to your diet.

Consider acupuncture therapy. Acupuncture may seem intimidating, but research has shown that it can help alleviate symptoms of acid reflux and heartburn. However, the exact mechanism of how acupuncture works for acid reflux is still not fully understood or scientifically proven.

Eat a healthy, balanced diet. A well-balanced diet essentially means consuming a variety of fruits, vegetables, whole grains, and low-fat or fat-free dairy products. Additionally, focus on lean protein sources, such as poultry, fish, and beans. Limit foods high in saturated fats, trans fats, cholesterol, salt, and sugar. There are plenty of resources available to help you learn how to establish a balanced diet.

Achieve and maintain a healthy Body Mass Index (BMI). In medicine, an ideal weight is determined by your BMI. It estimates the weight that is best for you based on your height and gender. A normal BMI ranges from 18.5 to 24.9. A BMI under 18.5 indicates underweight, between 25.0 and 29.9 is considered overweight, and above 30.0 is classified as obesity.

• Use the BMI calculation formula to determine your BMI.
• Adjust your eating habits and exercise routine to bring your BMI within the "normal" range.

Calculate your calorie intake for weight loss or maintenance. Checking the calorie details on food labels is a simple and effective way to control your weight. Ensure that your daily calorie intake stays within the recommended limits. To estimate your daily calorie needs, multiply your body weight (in kg) by 10. For instance, if you weigh 80kg, you should consume 800 calories per day to maintain your weight.

• Keep in mind that this number can vary based on gender, age, and activity level. For a more precise estimate, use a calorie calculator.
• The optimal weight loss rate is about 0.5kg per week. Losing 0.5kg of fat equals approximately 3500 calories, so the daily calorie deficit needed is 500 calories. (500 calories x 7 days/week = 3500 calories/7 days = 0.454kg/week).
• Use a website or mobile app to track your calorie intake and monitor your diet.

Avoid consuming large portions. Instead, try to eat smaller meals, eat slowly, and chew thoroughly for better digestion. Taking large bites and not chewing properly makes your stomach work harder to break down the food, causing you to eat more than necessary. Eating too fast also leads to swallowing air, which can cause bloating.

• It usually takes about 20 minutes for your stomach to send signals to your brain that you're full, so those who eat quickly tend to overeat.

Avoid foods that exacerbate GERD symptoms. Unfortunately, no specific food has been scientifically proven to completely eliminate GERD. However, you can avoid foods known to worsen GERD symptoms, including:

• Caffeinated drinks (coffee, tea, soda)
• Caffeine-like substances (chocolate, mint)
• Alcoholic beverages
• Spicy foods (chili, curry, mustard)
• Acidic foods (oranges, lemons, tomatoes, and vinegar-based sauces)
• Foods that cause bloating or gas (cabbage, broccoli, Brussels sprouts, beans, dairy products, and fatty foods)
• Sugary foods or those containing sugar

Maintain a consistent exercise routine. The American Heart Association recommends at least 30 minutes of moderate exercise for 5 days each week. Alternatively, you can combine 25 minutes of high-intensity aerobic exercise with two sessions of moderate-to-high intensity workouts per week.

• If this seems too challenging, doing something is always better than doing nothing! Take any opportunity to be active. Even a short walk is better than sitting still!
• The more calories you burn through exercise, the more calories you can consume! Many calorie-tracking programs help you track how exercise affects your daily food intake.

Avoid high-intensity workouts, especially after eating. Your stomach typically requires 3-5 hours to fully digest food, depending on the amount and type of food consumed. To prevent acid reflux, wait until your food is digested or opt for smaller meals before exercising.

Avoid habits that can worsen your symptoms. If you smoke or use any tobacco products, it's best to quit as soon as possible. Alcohol also exacerbates acid reflux symptoms, so either cut alcohol entirely from your diet or limit it to small amounts. Lastly, avoid lying down immediately after eating. If that's unavoidable, at least try propping up your pillow while sleeping after a meal.

• If you experience heartburn, avoid lying on your back as it makes acid reflux more likely.
• Keep a log of the foods you eat, the timing of each meal, and any acid-related symptoms you experience within an hour of eating. This journal will help you identify the triggers behind your acid build-up.

• Having too little stomach acid can be as harmful as having too much. Overusing antacids or relying heavily on acid-reducing medications can affect your digestive system and your body's ability to absorb nutrients. It's crucial to follow your doctor or pharmacist's prescribed dosage to treat excess stomach acid properly.
• While some cases of high stomach acid are caused by certain foods, others stem from psychological changes, stress, excessive alcohol consumption, or even genetic factors. Regardless of the cause, high stomach acid levels can lead to serious issues such as esophageal damage or stomach ulcers. If you experience persistent symptoms of high stomach acid, consult a doctor.
• Using medications to lower stomach acid can result in a vitamin B12 deficiency, leading to pernicious anemia. This serious condition can be fatal if left untreated. Our stomachs are designed to operate with a precise amount of acid for optimal digestion. Nutrient absorption cannot occur properly when these acids are suppressed by acid-reducing drugs.