Healthy eating habits
Over the years of working with 1:1 nutrition clients and completing a multitide of case studies, there is one thing i have learned, and that is that almost no one knows the art of eating right. Everyone is looking for the best diet or the fastest way to lose weight or the optimal caloric intake, but none of this matters if the WAY you are eating is compromised. In this blog post i will reveal to you my number one secret to changing your eating “game” and improve your digestive health for good. This is the first matter of business and homework i give to all of my clients, because if they don’t get this very simple thing right, then any other recommendations and diet changes are not going to matter.
The state of your mind will directly impact the state of your digestion.
The state of your mind will directly impact the state of your digestion.
HYPOCHLORHYDRIA
Hypochlorhydria, or underactive stomach, is more common than you'd think, often confused with overactive stomach, leading to the use of antacids, which aggravates the condition. Regular use of antacids interferes with the production of natural acid in the stomach, leading to poor digestion and malabsorption.
An underactive stomach does not produce enzymes for the proper digestion of food, especially pepsin, the enzyme responsible for digesting protein. This enzyme is only activated in the presence of hydrochloric acid (HCL).
An underactive stomach will affect the entire functioning of the digestive and intestinal system, leading to constipation, poor absorption of vitamins and minerals, especially B12, calcium and zink, protein and essential fatty acid deficiencies, allergies, parasites, h. pylori, and severe rosacea and rashes in the skin.
Hypochlorhydria is often caused by a diet rich in animal protein, particularly red meat, dairy products, refined and processed foods, sugar, caffeine, alcohol, and fast food. These foods often require huge amounts of stomach acid and will quickly deplete the body of its resources. It can also result from faulty eating habits such as drinking liberally and/or cold drinks with meals, improper food combining, inadequate chewing, stress, stimulants, and eating on the go.
TEST YOUR STOMACH ACID:
Mix 1 tbsp of baking soda into 4 onces of water and drink this first thing in the morning on an empty stomach. As the baking soda mixes with stomach acid carbon dioxide gas is produced, causing you to burp. Set a timer after you have drank the baking soda solution, if you burp before the 2 minute mark you stomach acid is sufficient and strong. If it takes longer than 2 minutes for your first burp your stomach acid is low and insufficient, indicating hypochlorhydria. Most people can wait as long as 10 minutes for their first burp.
TEST YOUR HCL SUPPLEMENT REQUIREMENTS:
If the baking soda test indicates an underactive stomach, move on to set your required HCL supplementation dose. At meal time, take one tablet containing approximately 600 mg of HCL (hydrochloric acid). If it does not produce a warming sensation or abdominal discomfort, take one more tablet, and continue to increase the amount until seven tablets maximum is reached or until there is abdominal warmth or discomfort, signifying that the acid is too much. If warmth is felt decrease by one tablet and maintain that dose and tailor it as needed. As stomach function improves, the warmth will reappear, indicating a smaller dose needed.
Hydrochloric acid helps to digest foods, especially protein, in your stomach if your own levels are insufficient. Many upper GI (gastrointestinal) issues, such as heartburn, indigestion, burping, acid reflux, and nausea are due to insufficient stomach acid, not the other way around. When there isn’t enough stomach acid, the food sits in the stomach for way too long, giving microbes (note, there should not be any microbes in a healthy stomach due to the strong acids) the chance to start feeding on it instead, causing it to putrify.
HEALTHY EATING BASICS
EAT LIKE YOU MEAN IT:
The state of mind of the person at mealtime will greatly affect digestion. There are certain states when you should not consume large meals, like being in a rush, standing up, right before working out, driving your car, and when emotionally upset. When you are mentally not focused 100% on your food, neither is your body, resulting in poor digestion. Before starting any new diet or complicated nutrition regime, make sure to have your healthy eating basics covered first. Nine times out of ten simply incorporating the following habits when eating will reduce or even eliminate life long digestive issues.
EATING BASICS:
When the body is in a state of sympathetic nervous system activation, often referred to as the "fight or flight" response, the function of stomach acid production can be significantly reduced. The sympathetic nervous system prioritizes blood flow and energy to muscles and vital organs needed for immediate survival, diverting resources away from the digestive system. As a result, gastric acid secretion can decrease by up to 50% or more, impairing the digestive process. This reduction in stomach acid can lead to incomplete digestion of food, decreased absorption of nutrients, and increased risk of gastrointestinal issues such as bloating, indigestion, and bacterial overgrowth. To optimize digestion, it is beneficial to eat in a relaxed state, activating the parasympathetic nervous system, which promotes "rest and digest" functions.
Prior to every meal, close your eyes and take 3-5 deep breaths. This helps ground your body, disconnect from stressors, and switch off your fight or flight mode.
Focus on your food, the flavour, the texture, and chew it 20 times before swallowing. The better chewed up the food is the easier the stomach can digest it. Actively avoid "inhaling" your food.
Make a conscious effort to avoid distractions like tv, phone, reading, running around, talking etc. If you’re not focused on your food then neither is your stomach.
Avoid ice cold drinks with meals as this shuts down digestion. Take small sips of water or herbal tea and no more than an 8oz glass per meal to avoid diluting digestive enzymes.
Avoid caffeine with meals as it triggers fight or flight and causes premature emptying of the stomach. Caffeine is also a huge trigger for acid reflux.
Consume your largest meal between 12-4pm when your stomach is most active.
Avoid eating after 6 pm - this allows your body 12h-16h of natural intermittent fasting, promotes faster regeneration and healing, and prevents night snacking.
Avoid desserts and sweets right after a meal as this promotes bacterial fermentation and putrefaction, leading to gas, bloating, indigestion, and inflammation.
Finish eating when you are 80% full - overeating leads to stomach strain, gastric reflux, organ exhaustion and malfunction, constipation, and weight gain.
Take digestive bitters and enzymes with every meal to aid your digestive organs and improve absorption of vital nutrients and macros.
Follow proper food combining to the best of your capability - eat fruits alone on an empty stomach, avoid combining high-protein foods (meat, fish, dairy) with high-starch foods (bread, potatoes, rice), fats can be combined with either proteins or starches, consume dairy products alone or with other dairy products, non-starchy vegetables (leafy greens, broccoli, peppers) can be combined with proteins or starches.
NUTRITIONAL RECOMMENDATIONS FOR HYPOCHLORHYDRIA
FOOD:
Avoid stimulants (coffee, tea, caffeine), carbonated drinks, sugar, alcohol, artificial sweeteners (aspartame, sucralose, saccharine, xylitol), processed and fast food, trans- and hydrogenated fats (deepfried food, margarine, premade dressings and sauces, vegetable oils including canola, safflower, peanut, sesame, soybean).
Take a break from animal protein sources and dairy products. Increase plantbased protein in your diet (organic tofu, tempeh, edamame, lentils, chickpeas, hummus, avocado, spinach, raw peanuts, almonds, spirulina, quinoa, mycoprotein, mushrooms, chia seeds, hemp seeds, beans with rice, potatoes, seitan, and Ezekiel bread). This will also naturally increase your fiber, thus helping with bowel movements and removing waste from the digestive tract.
Take fresh lemon juice or raw apple cider vinegar 5-10 minutes before every meal to help stimulate stomach acid, and drink lemon infused water throughout the day.
Incorporate bitter greens with your meals (radicchio, asparagus, dandilion greens, kale, broccoli, turnpis, cabbage).
SUPPLEMENTS:
Daily probiotics. Make sure it’s a multistrain high potency probiotic with a minumum 100 billion CFU.
Digestive enzymes with every meal to help improve digestion and absorption.
Hydrochloric acid (HCL) tablets with every meal.
Zink - the production of HCL depends on sodium and zink.
Digestive bitters / Swedish bitters tincture before every meal. These are a good substitute if the lemon or apple cider vinegar feels too sour or acidic.
Bitter herbs are amazing for stomach function and help stimulate gastric and bile secretions (german chamomile, chicory, peppermint, angelica, yarrow, goldenseal). Prepare a delicious tea out of any of these herbs with a little bit of raw, local honey.
Aloe vera juice for heart burns, this helps soothe the stomach lining and closes the pyloric valve between the stomach and small intestine to avoid back wash.
In conclusion, hypochlorhydria, or low stomach acid, can significantly impact digestion and overall health, leading to symptoms such as bloating, indigestion, nutrient deficiencies, and fatigue. Addressing hypochlorhydria should be the first line of action before making any other dietary changes, as proper stomach acid levels are crucial for effective digestion and nutrient absorption. By ensuring optimal stomach acid production, you can improve digestive function, enhance nutrient uptake, and alleviate many associated symptoms, laying a solid foundation for any subsequent dietary modifications.
If you are interested in learning more about how eating properly and how detoxing can elevate the quality of your life and wellbeing - follow the link below to our “Digestive Masterful Guidebook”.