Heartburn (a.k.a. acid reflux) is a problem that most people have experienced. For some, it seems to flare up during the holidays. For others, it seems to be present year-round. The common path is to avoid "trigger" foods and/or to take over-the-counter acid-blocking medications. When these remedies fail to bring relief, a doctor usually diagnoses patients with GERD (Gastroesophageal Reflux Disease) and are often given a prescription acid-blocking medication. Basically, when you have acid reflux long enough it is classified as a disease. If you fall into any of these groups, I am here to tell you that there is a reason for the condition and it is not what you think. I am also here to tell you that there are some simple ways to address this issue naturally.
Acid reflux is often regarded as being caused by too much stomach acid. What is not commonly known is that stomach acid is a very necessary component of digestion. We need acid (hydrochloric acid) in the stomach to help us digest our food.
- Research shows that most adults are not producing adequate levels of stomach acid.
- Research shows that 60-70 million people were treated for digestive diseases in 2010.
- Research shows that life stress plays a significant role in acid reflux symptoms.
Based on these points we can deduce that acid reflux might NOT be caused by too much stomach acid, it might be caused by stress, which in turn triggers some form of digestive disease.
The human digestive system is quite complex and there are numerous places where things can and will go wrong. The key point is that by treating heartburn with methods that reduce stomach acid levels, you are treating a symptom and not addressing the underlying cause of your issue. At the same time, you are handicapping your entire digestive system.
COMMON DRIVERS OF A BROKEN DIGESTIVE SYSTEM
- Stress (of any kind)
- Overuse use of antibiotics
- Excessive alchohol consumption
- Processed and refined foods (especially gluten)
- Exposure to mold, fungus and parasites.
- You were born with a compromised system (genetics/microbiome)
WHERE TO START?
If I told you to stop drinking alcohol and stop eating gluten that would be a shock for some of you. Making lifestyle changes can be challenging for most people. That being said, a simple place to start might be with a pill. Not your common antacid pill, but a digestive enzyme supplement. Digestive enzymes are not often talked about, but they a very simple and effective way at supporting the digestive process. Basically, we can't absorb the nutrients from our food unless it is broken down properly by specific enzymes. Taking a digestive enzyme pill can help ensure this process is working efficiently while at the same time taking the load off of a "broken" digestive system. Companies like Enzymedica make a full suite of products which can help support optimal digestion and they even have a product called GlutenEase which can help you digest gluten a bit more efficiently on those cheat days.
Dr. Woodson Merrell, who has an Integrative Internal Medicine practice explains,
"Enzymes, especially ones that are acid stable, can help break down food so it can move through the stomach and be absorbed by the intestines more efficiently. "
Of course, enzymes will need to be accompanied by other areas if you want to produce lasting results. For those that are looking to dig a little deeper, here are some areas to address.
- Manage Stress (incorporate a daily stress reduction activity)
- Eat mindfully and chew your food until it is liquid.
- Avoid food/ingredients that can be hard to digest (i.e. gluten, carageenan, "gums")
- Eat real food (avoid processed food).
- Limit alcohol consumption and/or take a break for 4 weeks.
- Take a probiotic (especially spore based formulas).
- Consume soothing liquids (bone broth, ginger and peppermint teas)
- Consume bitter foods with your meal (arugula, dandelion, lemon, vinegar) or Swedish Bitters
Please note that digestion is a complex process and there are certainly other areas not discussed in this article. Based on personal and professional experience that the "basics", coupled with digestive enzymes can go a long way at supporting optimal digestion and thereby addressing acid reflux.
NOTE
- If you have been on acid-blocking medication for a long period of time, it is best to consult with your doctor or holistic health professional.
- This is not medical advice, please consult with your healthcare practitioner before trying any of the suggestions in this article.
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Steve Macari is a New York based nutritionist, health coach and wellness educator. He writes health, wellness, nutrition and fitness articles for BAZAAR.com and is the founder of thewavestate.com and stevemacari.com. Steve has trained in a number of different areas, but is most proud of his training with Paul Chek, a world renowned expert in the area of holistic health and nutrition. Steve has completed the highest level of training at the C.H.E.K Institute as a Holistic Lifestyle Coach (HLC3). Steven holds an MBA in Finance and was a Vice President at an Investment Management firm for nine years prior to finding his passion in the practices of holistic health, nutrition, and fitness.
