If you’ve been struggling with bloating, acid reflux, burping, difficulty digesting meat, or low iron despite taking supplements, low stomach acid may be part of the picture.
One of the first questions I get is:
“Can I just take hydrochloric acid (HCl) supplements?”
Maybe.
But before reaching for a supplement, it’s important to understand why your stomach acid is low in the first place.
Simply replacing acid without addressing the underlying cause is a bit like putting air in a tire with a nail in it. You might feel better temporarily, but the problem hasn’t actually been fixed.
Fortunately, there are several ways to support healthy stomach acid production naturally. They may not be a quick fix or sexy, but it’s what works!
1. Slow Down Before You Eat
Digestion begins before you take your first bite.
The sight, smell, and even the thought of food stimulate your brain to begin preparing your digestive system. This is called the cephalic phase of digestion, and it signals your stomach to start producing acid and digestive enzymes.
If you’re eating while answering emails, scrolling social media, or rushing between meetings, your digestive system may never fully receive that signal.
Before eating:
- Take a few slow breaths
- Sit down
- Put your phone away
- Give your body a chance to switch into “rest and digest” mode
Sometimes this simple habit makes a surprisingly noticeable difference.
2. Chew Your Food More Than You Think You Need To
Aim for 50x or until it’s liquified.
Your stomach doesn’t have teeth.
The more thoroughly you chew, the easier your stomach’s job becomes.
Chewing also stimulates saliva and sends signals that increase stomach acid production.
A good goal is chewing until food has the consistency of applesauce before swallowing.
3. Stop Drinking Huge Amounts of Water With Meals
Hydration is important—but timing matters.
Drinking large amounts of water during meals dilutes acid and often times results in people swallowing big chunks of food with less chewing.
You don’t have to avoid water completely.
Instead, take small sips as needed and save most of your hydration for between meals.
4. Eat Protein Early in the Day
Protein is one of the strongest stimulators of stomach acid production.
Many people eat a light breakfast of carbs and sugar (or skip it entirely), snack throughout the day, and save their biggest steak dinner for 8:00 PM.
That often works against digestion.
Aim for a protein-rich breakfast and evenly distribute protein throughout the day instead of eating the majority at night.
5. Address Chronic Stress
This is one of the biggest factors I see in practice—and it’s about much more than simply “feeling stressed.”
When your brain perceives a threat, whether it’s running late to work, answering emails during lunch, financial stress, overtraining, lack of sleep, or a difficult conversation, your body shifts into fight-or-flight mode. In that moment, your brain prioritizes survival over digestion.
Think about it: if you were being chased by a bear, digesting your lunch wouldn’t be at the top of your body’s priority list.
Instead, blood flow is redirected toward your muscles and brain, while digestive functions begin to slow down. Stomach acid production decreases, digestive enzymes and bile aren’t released as efficiently, stomach emptying slows, and food can sit in your stomach longer than it should.
The tricky part is that many of us live in this state all day long without realizing it. We rush out the door, eat lunch at our desks while answering emails, scroll social media during dinner, or grab a quick bite in the car between errands. Even though these situations don’t feel life-threatening, your nervous system often interprets them as stress.
The goal isn’t to eliminate stress—that’s impossible. Instead, it’s to help your body spend more time in a parasympathetic, or “rest and digest,” state, especially around meals.
Some simple ways to do that include:
- Sitting down to eat instead of eating on the go.
- Taking 5–10 slow, deep breaths before your first bite.
- Putting your phone away during meals.
- Chewing your food thoroughly instead of rushing through it.
- Going for a short walk after eating instead of immediately returning to work.
These small habits may seem insignificant, but over time they can send a powerful signal to your nervous system that it’s safe to digest, helping support healthy stomach acid production and more efficient digestion.
6. Consider Digestive Bitters
One of my favorite places to start when supporting digestion is with digestive bitters.
Unlike hydrochloric acid (HCl) supplements, which simply replace stomach acid, bitters encourage your own digestive system to do the work.
When you taste something bitter, receptors on your tongue send signals to your brain that food is on the way. Your body responds by increasing the production of saliva, stomach acid, digestive enzymes, and bile—all of which play an important role in breaking down your food.
Because bitters stimulate multiple parts of the digestive process, they can be an excellent first step for people experiencing bloating, feeling overly full after meals, or difficulty digesting protein and fats.
One of the bitters I recommend most often in my practice combines gentian root (to stimulate stomach acid), dandelion root (to support healthy bile flow), myrrh (to support digestion), and sweet orange to make the formula more palatable. It’s a simple way to encourage your body to prepare for digestion naturally before you eat.
👉 Check out my favorite digestive bitters here
While bitters can be incredibly helpful, they’re still just one piece of the puzzle. If low stomach acid is being driven by chronic stress, H. pylori, nutrient deficiencies, or long-term medication use, those underlying issues also need to be addressed for lasting results.
7. Evaluate Nutrient Deficiencies
One of the most important is zinc, which plays a key role in stomach acid production and overall digestive function. If you’re deficient, your stomach may struggle to produce enough acid to properly break down food.
The frustrating part is that it can become a vicious cycle.
Low stomach acid makes it harder to absorb nutrients like zinc, iron, vitamin B12, calcium, and magnesium. Over time, those deficiencies can become more severe, making digestion even less efficient.
This is one reason I don’t recommend guessing or blindly taking handfuls of supplements. While zinc may be beneficial for someone who’s deficient, taking it when you don’t need it—or overlooking another underlying deficiency—may not solve the problem. (And can actually cause a copper deficiency!)
Instead, I prefer looking at the bigger picture. Comprehensive blood work can help identify nutrient deficiencies that may be contributing to poor stomach acid production while also uncovering why those deficiencies developed in the first place.
Remember, the goal isn’t simply to raise a lab value—it’s to restore healthy digestion so your body can absorb nutrients the way it was designed to.
8. Test for H. pylori
One of the most overlooked causes of low stomach acid is Helicobacter pylori (H. pylori), a bacteria that lives in the stomach. It’s estimated that nearly half of the world’s population carries H. pylori, but many people never know they have it because it often causes no symptoms.
The problem occurs when it becomes overgrown or begins damaging the stomach lining.
Factors like chronic stress, a poor diet, smoking, excessive alcohol intake, certain medications, and a weakened immune system can make it easier for H. pylori to thrive and disrupt the normal balance of the stomach.
As the bacteria colonize the stomach, they can inflame the stomach lining and interfere with your body’s ability to produce adequate stomach acid. Over time, this can contribute to symptoms like bloating, reflux, nausea, difficulty digesting protein, low iron or vitamin B12, and even increase the risk of ulcers.
If H. pylori is the underlying issue, simply taking hydrochloric acid (HCl) supplements without addressing the infection often won’t solve the problem—and in some cases, it may even make symptoms worse.
If you suspect H. pylori may be contributing to your digestive issues, I recommend getting tested rather than guessing. Identifying and addressing the root cause is far more effective than continuing to chase symptoms.
👉 Everything You Need to Know About H. pylori
9. Don’t Jump Straight to HCl Supplements
This is probably the biggest mistake I see online.
Hydrochloric acid supplements can be incredibly helpful—for the right person.
But they aren’t appropriate for everyone.
For example, they should generally be avoided if you have:
- Active stomach ulcers
- Gastritis
- Certain medications
- Active H. pylori infection (until addressed)
That’s why I prefer figuring out why stomach acid is low before automatically replacing it.
10. Find the Root Cause
Low stomach acid isn’t a diagnosis.
It’s a symptom.
Possible underlying causes include:
- Chronic stress
- H. pylori
- Long-term acid-suppressing medications
- Zinc deficiency
- Aging
- Vegan and Vegetarian diets
- Autoimmune conditions
- Poor eating habits
Until those factors are addressed, stomach acid often remains low.
Should You Take Apple Cider Vinegar?
Apple cider vinegar is one of the most popular natural remedies for digestion.
Some people notice improvement in bloating or fullness when taking a small amount before meals, but research is limited, and it doesn’t actually replace your body’s hydrochloric acid.
If you have ulcers, gastritis, significant reflux, or dental enamel concerns, it may make symptoms worse.
Like most things in functional medicine, it’s not a one-size-fits-all solution.
When Should You See a Practitioner?
If you’re dealing with:
- Chronic bloating
- Difficulty digesting meat
- Low ferritin or iron deficiency
- Low vitamin B12
- Persistent reflux
- Burping after meals
- Feeling overly full after eating
it may be time to look deeper than symptom management.
In my practice, I look at digestion as a whole—from stomach acid and digestive enzymes to bile flow, nutrient deficiencies, and gut health—to identify what’s actually driving your symptoms.
Ready to stop guessing?
Book your Functional Medicine Initial Consult, where we’ll dive deep into your symptoms, identify the most likely root causes, and create a personalized roadmap using targeted lab testing, nutrition, lifestyle changes, and evidence-based recommendations designed specifically for you.
Frequently Asked Questions
Can you naturally increase stomach acid?
Yes. Supporting your nervous system, improving eating habits, addressing nutrient deficiencies, treating infections like H. pylori, and using targeted supplements when appropriate may all help support healthy stomach acid production.
Does apple cider vinegar increase stomach acid?
Not exactly. It provides acidity and may help some people feel better temporarily, but it doesn’t stimulate hydrochloric acid production the same way your stomach does.
What vitamin helps stomach acid?
Zinc plays one of the biggest roles in healthy stomach acid production, though deficiencies in other nutrients can also affect digestion.
Is betaine HCl safe?
It can be beneficial for some people, but it isn’t appropriate for everyone. It should only be used when the underlying cause of low stomach acid has been considered and contraindications have been ruled out.
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