After 60: Dietary habits that support stomach acidity
Reem Qasim - With advancing age, stomach acidity gradually declines, which can affect digestion and the absorption of certain nutrients, making it more important to choose foods that are suitable for the digestive system. The stomach secretes hydrochloric acid, which helps break down food and improve the absorption of vitamins and minerals, while also playing a protective role against bacteria and viruses. Nutrition specialist and microbiome expert Melanie Padovani, in an interview with NotreTemps magazine, explains that gastrointestinal acidity is essential for proper digestion and supporting the immune system.
◄ Low stomach acid
Stomach acidity plays a vital role in the digestive process, but impaired production of stomach acid can cause a range of bothersome symptoms. Although excessive stomach acidity and its associated symptoms—such as heartburn, belching, acid reflux, and bloating—are commonly discussed, reduced acid production, known as hypochlorhydria or low stomach acid, is often overlooked. This condition becomes more prevalent in older adults, particularly after age 60, and frequently goes undiagnosed. Moreover, because its symptoms, such as reflux and belching, resemble those of hyperacidity, the two conditions are often confused.
◴ Key issues
With aging, hydrochloric acid production decreases due to slowed gastrointestinal function and reduced activity of the stomach’s parietal cells. Certain medications, such as proton pump inhibitors and anti-inflammatory drugs, may also contribute to lower stomach acidity. This affects protein digestion and the absorption of certain vitamins and minerals, particularly vitamin B12, iron, zinc, calcium, and magnesium, and can lead to fatigue, anemia, bloating, gas, reflux, and a feeling of heaviness after meals. It also weakens the stomach’s protective barrier, reducing its ability to resist bacteria.
◴ Best dietary habits
The age-related decline in stomach acid can be mitigated by adjusting the diet and adopting certain eating habits, including the following key recommendations:
1. Eat slowly and chew thoroughly: Melanie Padovani notes that eating calmly and chewing food well enhances communication between the vagus nerve and the stomach, stimulating the stomach to secrete acid.
2. Avoid overeating: Overeating can strain the digestive system, increasing feelings of heaviness and the risk of gastroesophageal reflux.
3. Include naturally acidic foods: With advancing age, it is not advisable to eliminate all acidic foods. Instead, some natural acidic sources can be consumed to help support and balance stomach acidity, while avoiding highly acidic or processed foods. Examples include:
• Fresh lemon: Use in moderation; a few drops can be added to dishes and salads.
• Yogurt or kefir: These can be consumed daily. Water kefir is a suitable alternative for those who do not tolerate dairy products.
• Fermented milk: Its acidity is beneficial, and it provides probiotics that support intestinal and stomach health.
• Apple cider vinegar: One tablespoon daily, used as a salad dressing. Avoid it if you have stomach ulcers.
• Raw sauerkraut: Consume one to two tablespoons daily, as a maximum.
• Fermented vegetables: Such as carrots and beets, which help support beneficial gut bacteria.
• Apples and ginger.
• Bitter vegetables: Such as watercress, dandelion greens, and kale.
