Heartburn Isn’t a Disease , It’s a Diet Problem.

It’s Not a Disease. It’s a Diet Problem.

What changed for my mama mboga — and why heartburn is suddenly everywhere

I buy most of my vegetables from my local mama mboga. Her sukuma and spinach come straight from the farm and taste like they’ve still got the soil in them — which is saying something in the city.

The other day, while she packed my order, I asked her to peel a carrot for me to munch on as I waited. We bonded over crunchy carrots and favourite fruits. I said I love avocados and plums in season; she said she loves bananas — but only when they’re overripe. Slightly ripe bananas give her “crazy” heartburn. Oranges? Same story. She used to eat those without issue back in the village; the problems started after she moved to the city.

That moment wasn’t unusual. It was one more example of a pattern I see every single day: seven out of ten people I meet report reflux, heartburn, or “acidity.” Most reach for PPIs or antacids and are told to live with it. I don’t buy that. Those symptoms are not an inevitability — they are a message.

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Heartburn isn’t always “too much acid” — often it’s the opposite

There’s a big misconception out there. When someone says “acidity” or “heartburn,” most people assume the stomach is producing too much acid. In many cases, especially among people with long-term, low-level symptoms, the real problem is low stomach acid (hypochlorhydria) or poor digestion — not an overproduction.

When stomach acid is low, food doesn’t break down properly. It ferments slowly in the gut, creating gas, bloating, and that burning sensation we call reflux. The body may then compensate by pushing contents upward — producing what feels like “too much acid,” when the real issue is poor breakdown to begin with.

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Who gets low stomach acid — and why it’s becoming more common

• Long-term use of acid-suppressing medication (PPIs, H2 blockers).
• Diets high in processed food, sugar, and seed oils — plus constant grazing.
• Chronic stress and poor sleep.
• H. pylori infection (a bacteria that reduces acid production).
• Age — stomach acid tends to decline with time.
• Very low-protein diets or rushed eating.

Your mama mboga’s life change — from rural to city living, from whole-food meals to more processed options — is a classic setup for this shift.

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Signs that low stomach acid may be the issue

• Persistent bloating, especially after protein-heavy meals.
• Early fullness or heaviness after eating.
• Reflux that seems to come and go.
• Belching, indigestion, or discomfort after meals.
• Iron or B12 deficiency despite supplements.
• Feeling worse after fatty or acidic foods that used to be fine.

If several of these sound familiar, don’t just suppress the symptoms — investigate digestion.

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Practical steps you can start today (no pills required)

1. Cut the processed stuff. Remove sodas, snacks, seed oils, and ultra-processed meals.
2. Eat protein first & chew well. Protein triggers stomach acid — chew slowly.
3. Space your meals. Avoid grazing. Give your stomach 3–4 hours between meals.
4. Limit late-night eating. Eat at least 2–3 hours before bed.
5. Reduce stimulants. Too much coffee or sugary drinks interfere with digestion.
6. Prioritize real fats and real food. Stick to whole, unprocessed ingredients.
7. Test fasting carefully. Fasting helps when done intentionally, not aggressively.
8. Check for H. pylori. If symptoms persist, test and address underlying infections or nutrient gaps.

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My story, in short: meds didn’t fix me — food did

Seven years ago, I was diagnosed with chronic peptic ulcers and told the same story: “avoid spicy food and take this medication.” I hopped from one pill to another and felt stuck — until I changed how I ate. Once I eliminated processed foods, sodas, and constant grazing and embraced real food and intentional fasting, I healed. That’s why I say: your kitchen, habits, and timing matter more than a quick antacid.

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When to see a clinician immediately

• Unintentional weight loss
• Severe abdominal pain
• Vomiting blood or black stools
• Difficulty swallowing

These are red flags — get medical attention immediately.

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Final Thought

Heartburn and “acidity” are not destiny. They’re signals. Start with the kitchen, listen to your body, and take small steps. For many people — just like my mama mboga — the change is practical, gentle, and life-changing.

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Beatrice Kariuki
Certified Weight Loss Coach, Nutritionist & Naturopath — Nairobi