Do you suffer from indigestion or acid reflux?

This is a complaint I regularly hear.

For many people, eating foods high in carbohydrates and starch could cause stomach complaints and could mean there is a problem with pancreatic enzymes. For others, the complaint is often after eating high protein based meals and this could mean a deficiency of stomach hydrochloric acid (HCl).

Having enough stomach acid is crucial to protect against viruses, parasites, yeast and bacteria.

HCl is necessary for the absorption of B12 as well as minerals such as zinc, iron and calcium.

When HCl is low, your stomach can not digest protein optimally, leading to undigested food protein in the small intestine, causing the start of problems in the gut.

NB: The symptoms of low stomach acid often mimic the symptoms of too much stomach acid

 Common Symptoms of Hypochlorhydria (low stomach acid) include:
  • Undigested food in stool
  • Difficulty digesting meat and protein
  • Flatulence following a meal
  • Excessive bloating and belching
  • Nausea after taking supplements
  • Candida infections
Causes of Hypochlorhydria:
  • Undigested food in stool
  • Difficulty digesting meat and protein
  • Flatulence following a meal
  • Excessive bloating and belching
  • Nausea after taking supplements
  • Candida infections

Testing your hydrochloric acid levels at home:

The apple cider vinegar challenge

Take 2 tablespoons of apple cider vinegar (ACV) neat or with water

  • Do your symptoms improve or get worse?
  • If your acid reflux symptoms go away, it is an indication that you have low HCl
  • If your acid reflux symptoms get worse, you could be suffering from gastric irritation or ulcers caused by an H.Pylori bacterial infection
If you do suffer with acid reflux you may wish to seek further advice, however some simple techniques to begin with include:

Choose one of the following before your meal:

  • a small amount of apple cider vinegar in water
  • Eat a rocket or bitter leaf salad
  • Eat pineapple of papaya with your meal
Mindful Eating:

Before you start eating your food follow these 3 simple rules:

  1. Look at it
  2. Smell it
  3. Think about it 
Chew your food:

How many times do you chew your food before you swallow it?

  • Begin by counting how many times you chew
  • If you chew 5 times, aim for 10, then 15 and eventually see if you can chew your food 30 times
Mindful Eating Exercise:

How many times do you chew your food before you swallow it?

The Raisin Meditation was created by Jo Kabat-Zinn as a stress-reduction technique as well as a mindful eating practice.

Try the exercise and note how it triggers your digestive response. It starts the process of producing saliva, stomach acid and digestive enzymes.

Pick up a raisin and:

    1. Look at it
      look at your plate and the food on it. Notice the colours and the features of the food. Mentally name all the food on your plate.
    2. Smell it
      Can you smell your food from where you are sitting? Can you differentiate the different smells from the food?
    3. Think about it
      Lift your fork to your mouth and inhale the aroma and imagine what the food will taste like.
    4. Placement:
      Place the food in your mouth and leave it on your tongue for a second. How does the food feel? How do you react to the food?
    5. Taste
      Slowly start to chew your food. Notice the flavours that are released, notice the texture. Continue to chew slowly, does the taste change?
    6. Swallow
      Before swallowing your food, note the intention to ingest