If you’ve ever cleaned up your diet, taken probiotics, or cut out dairy and gluten but still feel like your stomach could pop by the end of the day, you’re not alone. Bloating is one of the most common frustrations I hear about, and one sneaky cause that often goes overlooked is low stomach acid.
You might think stomach acid is something you want less of, but the truth is that without enough of it, your digestion slows down and bloating ramps up.
What Stomach Acid Really Does
Stomach acid plays a bigger role than most people realize. It’s not just there to break down food. It triggers bile flow from the gallbladder, helps absorb nutrients, and supports a balanced gut microbiome.
When stomach acid is low, this entire chain reaction gets disrupted. You may notice food sitting in your stomach longer, leaving you feeling heavy, full, and bloated. Factors like stress, thyroid issues, certain medications, and H. pylori infections can all contribute to low stomach acid and make bloating worse.
How Low Stomach Acid Leads to Bloating
When stomach acid is low, bile doesn’t get released properly. Without bile, fat digestion slows and you’re left with sticky or greasy stools, lingering fullness, and that familiar belly distension. Food that isn’t broken down well begins to ferment, producing excess gas and inflammation.
Low stomach acid also makes it easier for bacteria to grow where they shouldn’t, adding to the cycle of bloating and discomfort. Over time, this can connect to other issues like mineral deficiencies, sluggish motility, and even hormone imbalances.
5 Signs You Might Have Low Stomach Acid
There are a few common red flags that your bloating could be linked to stomach acid:
- Bloating or nausea after eating high-fat meals
When stomach acid is low, your body struggles to break down fats properly. This leaves food sitting longer in your stomach, creating heaviness, nausea, and that uncomfortable post-meal gas and bloat.
- Burping and fullness that lingers
If you’re burping hours after a meal or feel like food just “sits” in your stomach, it can be a sign your digestion isn’t being triggered correctly. Without enough stomach acid, your stomach empties more slowly and discomfort lingers.
- Sticky, greasy, or floating stools
Your stool can be one of the best clues about how well you’re digesting food. Greasy or floating stools show that fats aren’t being broken down, often due to poor stomach acid and sluggish bile flow.
- Low vitamin D or other fat-soluble vitamins
Stomach acid is needed to absorb vitamins like A, D, E, and K. If your levels are chronically low despite eating well or supplementing, it may point back to poor fat digestion and weak stomach acid.
- Hormonal symptoms like PMS, acne, or estrogen dominance
Stomach acid supports bile flow, and bile helps carry excess hormones out of the body. When bile isn’t moving properly, hormones can build up, showing up as breakouts, PMS, or other estrogen-driven symptoms.
These signs can be subtle, but when put together, they point to digestion that isn’t running as smoothly as it should.
Simple Ways You Can Support Stomach Acid and Digestion
You don’t always need a complicated protocol to start feeling better. Small, intentional shifts can make a big difference:
Add digestive bitters or sip ginger or dandelion tea before meals
Bitters and certain herbs help wake up your digestive system and naturally signal the release of stomach acid. Taking them before a meal sets the stage for better breakdown of food and smoother digestion. Even something as simple as ginger tea can be a gentle way to get things moving.
Make sure you’re eating enough fat
Bile flow depends on fat, so if you’re skimping on it, digestion can stall. The key is to slowly add balanced fats back in if you’re sensitive, rather than going from none to a lot overnight. Over time, this helps train your body to release bile properly and reduce bloating.
Support your minerals, especially sodium and potassium
Minerals are the spark plugs for your digestion, and without them, stomach acid production suffers. Sodium is critical for producing hydrochloric acid, and potassium helps keep things moving through your gut. A simple mineral-rich drink can make a surprising difference in both energy and digestion. If you haven’t already, make sure you have downloaded our free mineral guidex with tons of easy recipes, links and resources for supporting your minerals daily.
Slow down and activate your vagus nerve before meals
Your nervous system sets the tone for digestion, so if you’re eating on the go or stressed, your body won’t release enough stomach acid. A minute of deep breathing, humming, or even just sitting down to chew thoroughly tells your body it’s safe to digest. This small habit can drastically change how you feel after meals.
Use lifestyle tools like walking after meals, castor oil packs, or mineral-rich drinks
Sometimes it’s the simple daily practices that make the biggest impact. A short walk after eating can gently stimulate digestion, while castor oil packs and mineral-rich drinks support bile flow and motility. These habits help your body process meals more efficiently and keep bloating from building up.
When Extra Support is Needed
For some, especially postpartum women, those with gallbladder removal, thyroid issues, or years of restrictive dieting, deeper support may be needed.
Functional testing like HTMA can reveal mineral imbalances and give insight into why your body is struggling to produce the stomach acid and bile it needs. In some cases, working with a practitioner is the best way to uncover the full picture and create a plan that actually works. This is exactly what our team is trained to do best. When you complete an HTMA with our team, we will look at how your results line up with your symptoms and create a custom plan for you that helps you foundationally support your minerals for better digestion, bloating and overall health.
→ If you are ready to get answers, you can purchase an HTMA Bundle here! (includes the HTMA test + a 1:1 consult with our expert team)
Ready to Beat the Bloat for Good
Low stomach acid bloating is often the missing piece that explains why “doing all the right things” hasn’t worked. When you restore healthy stomach acid levels, you also improve bile flow, nutrient absorption, motility, and even hormone balance.
Need more support? Our team has supported over 1000 clients to date in relieving debilitating bloating, constipation and GI issues. Apply to work 1:1 with our team comprehensively in gutTogether.
