Acidity is a common issue experienced as acid reflux, heartburn or indigestion. It is particularly among people with poor eating habits, stress, or regular consumption of spicy and junk foods. The acid secreted in the stomach is very strong; thankfully stomach lining is fine-tuned in such a way to handle it. However, the rest of the body is not. If the acid escapes from your stomach and reaches your esophagus, it can be extremely painful. Fret not, natural foods like probiotics have gained attention as a holistic approach to improve gut health and manage acidity.
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Read this article to explore how probiotics help in healing gut health and managing acidity.
Causes Of Acidity
Acidity develops when excess stomach acid flows back into the esophagus, causing symptoms such as:
Burning sensation in the chest or throat.
Sour taste in the mouth.
Nausea or uneasiness after eating.
Stress, overheating, lying down immediately after food, excessive intake of caffeine, alcohol, and smoking are common triggers.
Also Read:5 Awesome Wellness Incentives Of Probiotics - Infographic
Are Probiotics Good for Acidity?
Yes, probiotics are highly valuable for managing acidity; however, they do not function by decreasing stomach acid secretion directly. Instead, they support by optimising gut microbiome balance, promoting digestion and healthy gut barrier function, which indirectly reduces acid reflux and irritation in the long run.
Probiotics are beneficial gut bacteria that support a healthy digestive microbiome. When gut bacteria are imbalanced, digestion is impaired, gas builds up, and pressure increases, pushing acid upward into the esophagus. Probiotics help correct this imbalance. Moreover, evidence strongly suggests that probiotics reduce acidity symptoms and optimised overall gut health.
How Probiotics Help with Acidity?
Improves Digestion
Probiotics support the breakdown of food particles and improve the digestion process. Further, they also reduce fermentation and gas formation in the gut, which are known to trigger acid reflux.
Balance Gut Microbiota
Probiotics are beneficial in restoring healthy bacteria levels in the intestine, which helps control stomach function and intestinal motility.
Strengthen the Gut Lining
Certain varieties of probiotic strains work well to improve the integrity of the gut and esophageal lining, decreasing irritation caused by acid reflux.
Reduce Inflammation
Probiotics are known to exhibit potent anti-inflammatory effects that may soothe the irritated gastrointestinal tract and reduce discomfort linked to acidity.
Regularise Bowel Movements
Probiotics improve gut movement and ease abdominal pressure, reducing the chance of acid reflux.
Benefits of Probiotics for Digestive Health
Probiotics, when taken rightly offers several benefits, including:
Reduces the frequency of heartburn episodes.
Less bloating and indigestion issues.
Improves tolerance to trigger foods.
Better nutrient absorption.
Improves overall gut functioning and regularity.
Additionally, probiotics are particularly helpful for people whose acidity is linked to poor digestion, stress, or antibiotic use.
Ways to Add Probiotics to Your Diet
Add Probiotic-Rich Foods
Natural food sources are the safest and healthiest sources to start feeding your gut with these beneficial bacteria. These include yogurt with live cultures, buttermilk, kefir, fermented vegetables (kimchi, sauerkraut), miso and tempeh. Add these foods in moderate amounts, preferably early in the day.
Probiotic Supplements
Capsules or powder forms are readily available that may be useful for persistent digestive issues. Supplements are recommended to be taken after meals, unless otherwise directed.
Prebiotics for Support
Adding prebiotics like fiber-rich foods like bananas, oats, garlic, and onions may also help probiotics thrive and uplift their effectiveness.
Side Effects
Though probiotics are generally safe, they may result in certain side effects.
Some people experience mild bloating during the first few days as the gut adjusts. This usually settles on its own.
Probiotics are not antacids. They work gradually and are more effective for long-term gut health than immediate relief.
Not all probiotics help with acidity. Using random or very high-dose supplements may worsen symptoms in some people.
People with severe GERD, weakened immunity, or underlying digestive disorders should consult a healthcare professional before supplementation.
Probiotics work best when combined with:
Regular meals and maintaining meal timings.
Smaller portion sizes.
Avoid lying down immediately after eating.
Restricting consumption of caffeine, alcohol, and oily and spicy foods.
Conclusion
Probiotics are beneficial in easing the symptoms of acidity, especially if the issue is related to poor digestion, gut microbiome imbalance, and other lifestyle factors. Probiotics optimise gut health not by suppressing acid production but offer a more sustainable approach in controlling acidity.
References:
Gastroesophageal Reflux Disease and Probiotics: A Systematic Review
Jing Cheng 1,*, Arthur C Ouwehand 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC7019778/
The effect of gastric acid suppression on probiotic colonization in a double blinded randomized clinical trial
Gulshan Singh , Yeneneh Haileselassie, Leah Brisco , Aida Habtezion
https://www.sciencedirect.com/science/article/abs/pii/S2405457721011098
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