At our functional and integrative nutrition practice, we recognize that proper digestion is the foundation of health. One of the simplest and most effective ways to assess digestive function is The Baking Soda Challenge—a simple at-home test that can help determine if you have low stomach acid (hypochlorhydria).

Many people assume that heartburn, bloating, and indigestion are caused by too much stomach acid, but low stomach acid is actually more common and can lead to a range of digestive and immune-related issues, including gut dysbiosis, environmental allergies, and even asthma.

In this article, we’ll cover:

How to do the Baking Soda Challenge
Why stomach acid is critical for digestion and immune health
Signs & symptoms of low stomach acid
How hypochlorhydria contributes to allergies and asthma
How to naturally support stomach acid production

The Baking Soda Challenge: A Simple Test for Stomach Acid Levels

The Baking Soda Challenge is an easy, at-home test to assess stomach acid levels based on how quickly you burp after drinking a baking soda solution.

How to Do the Test:

1) First thing in the morning, before eating or drinking anything, mix ¼ teaspoon of baking soda in 4–6 oz of water.

2) Drink the solution and set a timer.

3) Observe how long it takes to burp:

Burp within 2 minutes → Healthy stomach acid levels
Burp between 2–5 minutes → Possible low stomach acid
No burping or burping after 5 minutes → Likely low stomach acid

Why This Works: The stomach naturally produces hydrochloric acid (HCl), which reacts with baking soda (sodium bicarbonate) to produce carbon dioxide gas (burping). Delayed or absent burping indicates insufficient stomach acid levels.

Note: This is a general guide—not a diagnostic test. If you suspect low stomach acid, a functional nutrition practitioner can guide you with further testing.

Why Stomach Acid Is Essential for Gut & Immune Health

Stomach acid (HCl) plays a crucial role in digestion, nutrient absorption, and immune defense. When levels are too low, it affects the entire digestive system, leading to gut imbalances, food sensitivities, and immune dysfunction.

1. Protein Digestion & Nutrient Absorption

HCl is essential for breaking down proteins into amino acids and absorbing key nutrients, including:
Vitamin B12 – Supports energy, brain function, and red blood cells.
Iron – Prevents anemia and supports oxygen transport.
Zinc & Magnesium – Critical for immunity, hormone balance, and enzyme function.
Without enough stomach acid, nutrient deficiencies can occur—even with a healthy diet.

2. Protection Against Infections & Gut Dysbiosis

Stomach acid acts as a natural defense against harmful bacteria, fungi, and parasites. Low stomach acid increases the risk of:

SIBO (Small Intestinal Bacterial Overgrowth)
Dysbiosis or imbalance in gut flora altogether
H. pylori infection (linked to ulcers and reflux) - although H. Pylori can also cause low stomach acid)
Leaky gut & food sensitivities

3. Prevention of Acid Reflux & GERD

Ironically, low stomach acid is a major cause of acid reflux. When HCl is too low, food sits in the stomach longer, leading to fermentation, gas, and pressure on the lower esophageal sphincter (LES)—causing acid to reflux into the esophagus.

Symptoms of Low Stomach Acid (Hypochlorhydria)

Many people mistake low stomach acid for too much acid because symptoms often mimic GERD.

Signs of hypochlorhydria include:

Digestive Symptoms:

Bloating, especially after eating
Indigestion or feeling full for hours
Acid reflux or GERD
Constipation or diarrhea
Undigested food in stool

Nutrient Deficiencies & Other Issues:

Brittle nails, hair loss, or dry skin
Fatigue (from iron or B12 deficiency)
Muscle cramps (low magnesium)
Frequent colds or infections (weakened immunity)

Immune & Respiratory Symptoms:

Environmental allergies (pollen, dust, pet dander)
Asthma or breathing difficulties
Histamine intolerance (hives, congestion, sinus issues)

The Connection Between Low Stomach Acid, Allergies & Asthma

Functional medicine recognizes that gut health and immune function are deeply connected. Low stomach acid contributes to allergies and asthma in the following ways:

1. Poor Protein Digestion → Increased Food Intolerance

When proteins (like gluten or dairy) aren’t fully broken down due to low HCl, they can trigger inflammatory immune responses, leading to food intolerances, bloating, and leaky gut.

2. Increased Histamine Sensitivity

Stomach acid helps break down histamine, a compound involved in allergic reactions. Low HCl can cause excess histamine, leading to:

Chronic sinus congestion & postnasal drip
Hives, skin rashes, and eczema
Increased seasonal allergies & asthma symptoms

3. Bacterial Overgrowth & Immune Dysfunction

Since stomach acid kills harmful microbes, low HCl allows bacteria, yeast, and undigested food to ferment in the gut, leading to inflammation, immune dysregulation, and worsening asthma or allergy symptoms.

How to Naturally Support Stomach Acid Production

If the Baking Soda Challenge suggests low stomach acid, functional nutrition offers natural ways to restore digestive function.

1. Dietary Strategies to Boost HCl Naturally

Eat Protein-Rich Foods – Protein stimulates acid production (grass-fed meat, fish, eggs).
Include Bitter Greens – Arugula, dandelion, ginger, artichoke, and asparagus support digestion.
Drink Lemon Water or Apple Cider Vinegar – in water before meals can support stomach acid.
Use Unrefined Sea Salt – Provides chloride, a key component of HCl.

2. Supplementation for Low Stomach Acid

Betaine HCl with Pepsin – Supports digestion (take with high protein meals).
- Check out Betaine Hcl
- Do not take if you have an ulcer or history of
Digestive Enzymes – Assist protein, fat, and carb breakdown.
- Check out Plant Enzymes without Hcl or Digestzymes with Hcl
Zinc & Vitamin B6 – Required for HCl production.
- Check out Zinc Supreme
Bitters - stimulate the digestive system by triggering the release of more digestive juices, including stomach acid.
- Check out Herb Pharm or Gaia Herbs
Liver & Gallbladder Support - indirectly support stomach acid by supporting the whole digestive process.
- Check out LV-GB Complex.
- Consider especially if gallbladder issues or has been removed.

3. Lifestyle Habits for Optimal Digestion

Eat Mindfully – Take your time when you eat. Chew food thoroughly and avoid eating when stressed, standing or on the run.
Avoid Drinking Large Amounts with Meals – Too much liquid dilutes stomach acid.
Reduce Stress & Support the Adrenals – High stress lowers HCl production.
For some - cooked veggies are way easier to digest than raw. Pay attention to how you feel after salads versus soups.

Take Charge of Your Digestion & Gut Health!

If you’re experiencing bloating, indigestion, reflux, heartburn, food sensitivities, or allergy symptoms, assessing stomach acid levels with The Baking Soda Challenge is a great first step.

Next Steps:

Try the Baking Soda Challenge to assess stomach acid.
Adjust your diet and lifestyle to support digestion.
Consider functional testing for deeper insights into gut health.

Need Personalized Guidance?

Our practice specializes in functional nutrition, gut health, and digestive wellness. We create customized plans to optimize digestion, restore gut balance, and improve immune function naturally.

Book a consultation today! Let’s build a plan for your gut health and vitality.