The Myth of Too Much Acid: What’s Really Behind GERD and Reflux

If you’ve been told your reflux is caused by “too much stomach acid,” you’re not alone.

It’s one of the most common explanations for symptoms like:

• Heartburn or chest pressure after meals

• Sour or bitter taste in your throat or mouth

• Constant throat clearing or post-nasal drip

• A lump-in-the-throat sensation (aka “globus”)

• Hoarseness or coughing that shows up out of nowhere

  
  

And what’s the usual treatment?You’re handed a prescription or told to pick up a PPI (proton-pump inhibitor) or antacid — and the assumption is:

"If it burns, you must have too much acid. Let’s shut it down."

But what if I told you…

In most cases, it’s not too much acid. It’s not enough digestion.

And turning off your acid might be making things worse.

Let’s break this down.

The Acid Myth

First, let’s clear up the biology.

Your stomach is meant to be acidic. Hydrochloric acid (HCl) is essential for:

• Breaking down proteins

• Killing harmful bacteria

• Triggering bile and enzyme release downstream

• Stimulating the lower esophageal sphincter (LES) to stay closed

• Promoting motility so food moves down, not up

  
  

In other words — acid is not your enemy. It’s one of your body’s first lines of defense in digestion.

💥 So Why Do We Get Reflux?

Reflux, or GERD (gastroesophageal reflux disease), is what happens when stomach contents flow backward into the esophagus.

But here’s the functional truth:

Reflux is usually the result of mechanical dysfunction and poor digestion — not excess acid.

Let’s look at what’s really going on.

Reflux Is a Pressure Problem

Your esophagus and stomach operate using pressure gradients and muscle coordination. At the base of your esophagus is a ring-like muscle called the lower esophageal sphincter (LES) that opens to let food in — then closes tightly to prevent backflow.

But when there’s too much pressure in the stomach, or the LES becomes too relaxed, acid and partially digested food can sneak upward.

This pressure can come from:

• Eating too quickly or too much

• Low stomach acid (yes, LOW!) leading to delayed gastric emptying

• Stress, which slows digestion and relaxes the LES

• Bloating or microbial overgrowth (like SIBO) creating pressure from below

• Hiatal hernia, which physically disrupts valve function

• Tight waistbands, poor posture, or lying down after meals

  
  

All of these can create the sensation of acid reflux — even if your stomach acid is low.

Why Low Stomach Acid = More Reflux

Low stomach acid (also called hypochlorhydria) can lead to:

• Incomplete digestion, especially of protein and fat

• Slower gastric emptying

• Increased gas and fermentation from undigested food

• Bacterial overgrowth in the stomach or small intestine

• Weaker LES tone, since acid helps keep it shut

  
  

So even though you’re feeling burning or discomfort, it may actually be a lack of proper digestion and movement that’s pushing stomach contents back up.

Suppressing acid may reduce symptoms in the short term — but it doesn’t solve the real problem. And it often creates a new one: nutrient deficiencies, dysbiosis, or rebound reflux that’s worse than before.

The Functional Approach: Rebuild, Don’t Just Reduce

In my practice, we take a root-cause approach to reflux — one that goes beyond symptom suppression and focuses on rebuilding the digestive system.

Here’s how we do it:

1. Identify Triggers Without Fear

Yes, some foods weaken the LES or trigger symptoms — like alcohol, mint, chocolate, caffeine, citrus, tomatoes, fried food, or spicy meals.

But instead of eliminating everything forever, we:

• Use a symptom journal to identify true personal triggers

• Remove them temporarily

• Work on improving digestion and nervous system tone so you can bring foods back in later with more freedom

  
  

2. Support Stomach Acid (if appropriate)

If signs of low stomach acid are present, and there’s no active gastritis or ulceration, we gently support acid production with:

• Apple cider vinegar (1 tsp in water before meals)

• Digestive bitters

• Betaine HCl (under supervision)

  
  

This helps:

• Trigger better digestion

• Improve gastric emptying

• Tighten LES tone naturally

  
  

3. Heal the Gut Wall

If the esophagus or stomach lining is inflamed or irritated, we need to calm things down before adding stimulation.

My go-to mucosal support includes:

• DGL (deglycyrrhizinated licorice)

• Marshmallow root

• Slippery elm

• Aloe vera juice

• Zinc carnosine

  
  

These herbs help soothe and rebuild the protective mucus layer that keeps acid from irritating sensitive tissues.

4. Work on Motility & Pressure Regulation

This is where we fix the actual flow problem — not just the acid.

We focus on:

• Ginger (tea or chews after meals) to improve stomach emptying

• Vagus nerve activation (deep breathing, gargling, humming)

• Meal spacing — waiting 3–4 hours between meals to allow full digestion

• Walking after meals to stimulate movement and reduce pressure

• Sleeping on the left side and elevating the bed head to reduce nighttime reflux

  
  

5. Address Deeper Drivers Like SIBO or H. pylori

We often test for:

• H. pylori — a bacteria that can suppress stomach acid and damage the lining

• SIBO (Small Intestinal Bacterial Overgrowth) — which creates gas and pressure from below

• Hiatal hernia — which may need structural support from bodywork or posture therapy

  
  

Final Thoughts

You were never meant to live on Tums.Your reflux isn’t random — and it’s not a PPI deficiency.

Most reflux is a sign of digestive dysregulation, not overproduction of acid.And with the right support, you can:

• Rebuild your digestion

• Calm the pressure

• Heal the lining

• And stop fearing your meals

  
  

Your body isn’t broken — it’s just asking you to listen.

📥 Ready to Heal Reflux from the Root?

🎧 Start with my podcast series:“GERD Is a Pressure Problem, Not an Acid Problem”→ Listen to part 1: Upper GI Pressure-How Stress, Sphincters & Stagnation Cause Chaos

💻 Or book an Integrative Nutrition Intensive if you’re ready for labs, customized care, and a plan that actually works in real life.

Let’s rebuild your gut — and your trust in it — from the inside out. You deserve that relief. And it’s possible.