Struggling with Digestive Issues? Here’s What You Might Be Missing.
Have you ever wondered why you feel absolutely wiped out after eating? Why your meals sometimes leave you bloated or even battling heartburn? Or maybe you’ve scratched your head over low B12 or iron levels on your bloodwork, despite eating a diet packed with nutrient-dense foods. If this sounds familiar, it might be time to take a closer look at your digestion.
When it comes to digestive issues, stomach acid often flies under the radar, but it plays a huge role in your overall health. Adequate stomach acid is essential for breaking down food, absorbing key nutrients, and defending against harmful pathogens. For those with low stomach acid (or hypochlorhydria), digestive discomfort, nutrient deficiencies, and even gut imbalances can become ongoing struggles.
Testing Your Digestion: Where to Start
If you’re dealing with persistent digestive issues even after cleaning up your diet, it’s a good idea to dig deeper. A comprehensive stool analysis, like the GI Effects 3 Day Panel, can give you a detailed look at your gut health. This type of test can reveal how well you’re breaking down food, whether you have inflammation, gut dysbiosis (an imbalance of good and bad bacteria), leaky gut, candida overgrowth, parasites, and more.
But what if your symptoms seem to point specifically to low stomach acid? That’s where the Betaine HCl Challenge comes in.
What Is Betaine HCl?
Betaine Hydrochloride (HCl) is a popular supplement used to support stomach acid production. It’s often combined with pepsin, a key digestive enzyme that works alongside stomach acid to break down proteins effectively. Together, they help ensure proper digestion and nutrient absorption.
Low stomach acid can occur due to factors such as aging, stress, certain medications (like proton pump inhibitors, antibiotic overuse, etc), and chronic conditions like hypothyroidism, autoimmune conditions, or H. pylori infections.
Signs of low stomach acid include:
- Gas or bloating after meals
- Heartburn, indigestion, burping, or hiccuping
- Fatigue after meals or a “food coma”
- Feeling overly full or as if food is sitting in your stomach
- Constipation
- Weak or brittle hair and nails
- Low levels of iron, calcium, magnesium, or B12
- Hair loss
- Nausea when taking supplements, especially multivitamins or iron
- Animal proteins and fats may feel heavier or harder to digest compared to lighter meals or simple carbohydrates.
- High levels of undigested protein and fat on a stool test
What is the Betaine HCl Challenge?
The Betaine HCl Challenge is a simple, at-home method that may provide clues about whether low stomach acid is contributing to your digestive symptoms. While it’s not a diagnostic test, it can help you identify patterns and tailor your approach to improving digestion, enhancing nutrient absorption, and supporting a healthier gut. Here’s how it works:
Choose a Meal:
Pick a meal that contains a good amount of protein and dietary fat, as this is when stomach acid is most critical for digestion. Avoid testing on an empty stomach or with very light meals.
Start Low:
Take one capsule of Betaine HCl in the middle of your meal. I usually recommend this one by Pure Encapsulations.
Monitor Symptoms:
Pay close attention to how you feel after taking the capsule. Specifically, you’re looking for a mild warming or burning sensation in your stomach, similar to drinking a hot cup of coffee on an empty stomach.
Adjust Dosage:
At your next protein-rich meal, increase the dose by one capsule. Continue this process (adding one capsule per meal) until you notice a warming sensation or mild discomfort in your stomach.
Find Your Maintenance Dose:
When you feel the warming sensation, reduce the dose by one capsule at future meals. For example, if you feel the sensation after taking 5 capsules, your maintenance dose is 4 capsules for meals of the same size. For lighter meals, reduce the dose to match the meal’s protein and fat content.
Do not exceed 8 capsules per meal.
Note: If you don’t experience the warming sensation but notice changes in digestion, such as loose stools, this could mean your dose is too high. In that case, reduce the dosage until your stools return to normal. Over time, your stomach may begin producing more acid naturally, gradually decreasing your need for Betaine HCl supplementation. Adjust as needed and discontinue when your digestion improves!
Important Notes & Safety Tips
Always consult your primary care provider (PCP) or a trusted healthcare professional before introducing any supplements or attempting the Betaine HCl Challenge. This blog is for educational purposes only and is not a substitute for medical advice.
The Betaine HCl Challenge is not suitable for everyone, particularly those with conditions like ulcers, gastritis, H. pylori infections, or sensitivities to stomach acid, or for those taking NSAIDs or steroids. Start with a low dose and gradually increase, as tolerance varies. Avoid over-supplementing, as excessive amounts can cause discomfort or harm the stomach lining. Stop immediately if you experience severe pain or burning.
How to Support Stomach Acid Naturally
If the Betaine HCl Challenge isn’t the right fit for you, there are gentler strategies to improve stomach acid production and address the root causes of hypochlorhydria:
- Manage Chronic Stress: Digestion thrives in a relaxed (parasympathetic) state. Practice prayer, deep breathing, or mindfulness, and eat in a calm environment to help signal your stomach to produce acid.
- Improve Eating Hygiene: Make sure to chew your food really really well. I always say, try making food a smoothie consistency in your mouth. This mechanical digestion starts in the mouth and signals the stomach to prepare acid.
- Optimize Your Diet: Avoid excessive alcohol, caffeine, and processed foods. Incorporate nutrient-rich foods high in B vitamins, potassium, vitamin C, magnesium, and zinc to support acid production.
- Focus on Protein-Forward Meals: Protein helps release gastrin, a hormone that signals the stomach to produce acid. Start slow and gradually increase protein intake to a level that suits your body.
- Support Gut Health: Address gut infections, inflammation, or microbial imbalances that might be impairing stomach acid.
- Try Apple Cider Vinegar: Dilute 1–2 teaspoons in water before meals.
- Digestive Bitters: Include foods like dandelion greens, arugula, endive, and bitter leaf (a staple in African cultures) or herbal bitters tinctures for stomach acid and bile flow.
- Hydrate Effectively: Stay hydrated with electrolytes, particularly sodium and chloride, which are key for acid production. However, avoid drinking excessive water with meals to prevent diluting stomach acid.
When to Seek Professional Help
While the Betaine HCl Challenge can offer insights, it’s not a replacement for professional guidance. If you’re dealing with chronic digestive issues, nutrient deficiencies, or related health concerns, consider working with a functional medicine doctor or nutritionist to create a plan tailored to your specific needs.
Addressing stomach acid imbalances can be a powerful step toward improving digestion, enhancing nutrient absorption, and supporting overall health.
If you found this information helpful, let us know in the comments! For personalized support, feel free to text or email us to get started. You can also join our waitlist here.
– Aden Dawit, MS CNS Candidate 🌸
