Acid Reflux: Too Much Acid or Not Enough?

Ever felt that fiery burn in your chest after a meal, wishing you could just wish it away? Acid reflux, or GERD, is a common and uncomfortable condition that affects millions, leaving many reaching for antacids, medications, low acidic foods or alkaline water. The prevailing wisdom says it’s caused by too much stomach acid—but what if that’s not the whole story? In this article, we’ll unravel the surprising truth about acid reflux, exploring why low stomach acid might be the real culprit and how you can support your digestive health naturally.

The standard explanation for acid reflux points to excess stomach acid overwhelming a weak lower esophageal sphincter (LES), the valve that keeps acid from escaping into the esophagus. Spicy foods, fatty meals, caffeine, alcohol, stress, or obesity are often blamed, and treatments like antacids or low-acid diets are prescribed to tame the burn. But here’s the twist: low stomach acid could be the root issue. Our stomach is designed to be highly acidic (pH 1-3) to break down food and zap harmful pathogens like bacteria or fungi. When acidity drops, digestion falters, potentially leading to issues like small intestine bacterial overgrowth (SIBO), Candida overgrowth, or leaky gut—setting the stage for a struggling digestion, due to it's first line of defence (stomach acid) not doing it's job, which then forces the small and large intestine to do more of the digestive work it was not designed to do. Which can eventually lead to acid reflux.

Why does your stomach maintain such intense acidity? It’s your digestive system’s first line of defense. This acidic environment ensures proteins are broken down efficiently and destroys harmful bacteria, fungi, and pathogens before they reach your intestines. Adequate stomach acid prevents conditions like small intestine bacterial overgrowth (SIBO), Candida albicans overgrowth, or parasitic infections, which make it through into the digestive track when acidity is low. Insufficient acid disrupts digestion, allowing undigested proteins or pathogens to leak through the gut lining (a condition known as leaky gut). This triggers immune responses that can disrupt the vagus nerve, the critical link between your gut and brain, impairing digestive motility and LES function. The result? Acid reflux, not from too much acid, but from a compromised digestive system struggling to cope.

Poor diet—think processed foods, vegetable/seed oils, or excessive alcohol—along with long-term use of antacids or certain medications, can reduce stomach acidity. This creates a vicious cycle: low acid leads to poor digestion, which stresses the gut, weakens the LES, and exacerbates reflux. By addressing acidity as the problem, conventional treatments may inadvertently worsen the root cause.

What sparks this digestive chaos? The primary culprits are foods and substances that disrupt the gut’s delicate balance. Highly processed foods, chemical-laden products, and for some people (often occuring due to processed and chemical-laden foods ) who then strugle with certain vegetables rich in anti-nutrients or lectins (such as gluten)—compounds that can irritate the gut—throw digestion off-kilter. These disruptors impair the stomach’s ability to maintain its vital acidic environment, weakening the vagus nerve’s communication between the gut and brain. This miscommunication can dysregulate stomach acid production and weaken the LES, paving the way for acid reflux. While reflux is a common outcome, the same disruption can manifest differently in others, causing symptoms like bloating, fatigue, or food sensitivities. 

The key takeaway? A disrupted digestive system has far-reaching effects, echoing throughout the body and underscoring the need to address the root cause, not just the symptoms.

In the quest for health, many turn to alkaline water machines, believing that a more alkaline body equals better wellness. While the idea that an “acidic body is unwell” and an “alkaline body is healthy” has some truth, it lacks nuance. Alkaline water, with its high pH, may initially seem beneficial, boosting hydration or energy. However, its strong alkalinity can dilute stomach acid, mirroring the effects of processed foods or antacids. Personal experience with these machines, as well as observations from clients on the Cura Romana program, suggests that benefits often stem from increased water intake (due to a new awareness of the importance of hydration and how best to hydrate), cleaner water due to the filters on these units and the (most importantly) small amount of hydrogen-rich water produced by the electric current in these devices—not the alkalinity itself.

Hydrogen, a powerful antioxidant, has well-documented health benefits, but relying on alkaline water long-term can lower stomach acidity, paving the way for digestive issues like SIBO or leaky gut. Instead of chasing alkalinity, we should focus on supporting the stomach’s natural acidic environment to promote robust digestion and pathogen defense. If you want hydrogen rich water there are better system that do not change the PH of the water.

Healing acid reflux requires a holistic approach that supports the entire digestive system. Here are practical, evidence-informed strategies to restore balance:

Prioritize whole, unprocessed foods from nature—organic meats, offal, healthy fats (butter, ghee, tallow, coconut oil), and pesticide-free fruits and vegetables. Avoid processed foods, vegetable/seed oils which can constribute to alkalinizing the stomach and disrupt digestion. This isn’t a quick fix, but it’s the cornerstone of long-term gut health.

The vagus nerve plays a starring role in gut-brain communication. Stress or poor digestion can impair its function, weakening the LES. Engage in playful, stress-reducing activities like singing in the shower, humming, or practicing diaphragmatic breathing (inhale through the nose for 4 counts, expanding the belly, then exhale slowly for 6 counts, for 5-10 minutes daily). These practices strengthen the vagus nerve, enhancing digestive motility and LES function. Try out this breathing technique below using our breathsnacks app. 

Before meals, try a pre-digestive drink of apple cider vinegar with a squeeze of lemon to enhance acidity. For some, supplements like betaine HCL or digestive enzymes can accelerate healing, but consult a your health care provider before starting. These steps help the stomach reclaim its natural acidic power, improving digestion and reducing reflux triggers.

Intermittent fasting or time-restricted eating—limiting food intake to a 6-8 hour window daily, with at least 3 hours between your last meal and bedtime—gives your digestive system a much-needed break. During fasting periods, the gut can repair itself without the burden of constant digestion, promoting healing and reducing reflux symptoms.

Acid reflux is more than a simple case of too much stomach acid; it’s a signal that your digestive system needs support. Low stomach acid, often caused by poor diet, processed foods, or over-reliance on antacids and alkaline water, can disrupt digestion, weaken the LES, and fuel reflux. By embracing a nutrient-dense, whole-food diet, nurturing your vagus nerve with joyful practices, boosting acidity naturally, and adopting time-restricted eating, you can empower your body to heal. Say goodbye to the burn and hello to a vibrant, balanced gut. Ready to start? Take the first step today by swapping one processed food for a natural alternative and humming your favorite tune in the shower—your digestive system will thank you!

Start Small: Replace one processed snack with a piece of fruit or a handful of nuts to ease into a whole-food diet.

Breathe Easy: Practice diaphragmatic breathing daily to calm your nervous system and support digestion.

Experiment Safely: Try a teaspoon of apple cider vinegar in water before meals, but stop if it causes discomfort and speak with your health care provider.

Fast Smart: Begin with a 12-hour overnight fast, gradually working toward a 6-8 hour eating window.

Stay Informed: Explore gut health resources or consult a functional medicine practitioner for personalized advice.