That burning feeling in your chest could be a warning, don't ignore it

Many people believe acidity is always caused by having too much acid in the stomach but surprisingly, that’s not always true. In some cases, symptoms of acidity are triggered by too little acid, poor gut motility or even digestive enzyme imbalances.

The result is a daily battle with burning sensations, bloating, belching, indigestion or discomfort that can disrupt meals and even interfere with sleep, symptoms that may signal deeper digestive issues. In today’s fast-paced, stress-fuelled world, acidity isn’t just common; it’s becoming chronic, often ignored and widely misunderstood until it spirals into serious complications.

According to Kepha Nyanumba, a consultant nutritionist at Crystal Health Medical Centre, acidity refers to a condition where the stomach produces excess hydrochloric acid (HCL). “While acid is essential for digestion, too much of it can irritate the stomach lining or escape upwards into the food pipe,” he explains.

When this happens frequently, it can lead to a more chronic condition called Gastroesophageal Reflux Disease (GERD) where acid backflow causes damage to the oesophagus causing long-term damage. Though they are often confused, occasional acidity and GERD are not the same; the latter is a more severe and persistent disorder that requires medical attention.

The triggers for acidity are often rooted in lifestyle and diet choices.

Nyanumba explains that excessive consumption of spicy, fatty foods and caffeinated drinks can tip the balance of acid production in the stomach.

“Other factors like large meals, smoking, stress and even anxiety contribute significantly,” he notes.

‘‘Smoking, stress and anxiety can also increase stomach acid production or slow down digestion, allowing acid to linger longer than it should.’’

With the growing popularity of fast foods, processed foods, urban eating patterns and sedentary routines, many people may be unknowingly feeding the fire within. Dietary patterns are shifting and with that comes a noticeable rise in acidity cases, particularly in young adults and professionals.

A 2022 study published in the East African Medical Journal estimates that 12 to 15 per cent of Kenyans experience recurrent acidity symptoms, though the numbers could be higher due to self-medication and under-reporting.

“It is estimated that more than 50 per cent of Kenyans experience acidity symptoms at least annually,” says Nyanumba.

The symptoms of acidity often start small, a burning sensation in the stomach, indigestion or abdominal discomfort, especially when the stomach is empty. But they can also include belching and excessive flatulence, which many brush off as harmless.

“Acidity becomes a problem when one starts relying too heavily on antacids instead of addressing the root causes,” says Nyanumba.

Those most at risk include pregnant women, smokers, overweight individuals and those with chronic constipation or on long-term medication like steroids or painkillers are prone to acidity.

Nyanumba explains that these risk factors either weaken the stomach’s protective lining or increase pressure on the abdomen, making acid reflux more likely

Preventing and managing acidity doesn’t always require a pharmacy visit. In many cases it’s manageable without drugs. It is recommended to eat alkaline-friendly foods such as pawpaws, watermelon, pears, avocado, cucumber, low-fat yoghurt, fish, chicken and whole grains in the diet. Equally important is knowing what to avoid.

Fried foods, caffeinated drinks, processed wheat products and highly spiced dishes can all trigger acid flare-ups. Beyond food, smaller meal portions, not lying down right after eating, drinking water between meals, regular physical activity and managing emotional stress are key habits that help regulate acid production naturally.

Globally, the World Gastroenterology Organisation reports that more than a billion people suffer from acid reflux or GERD annually.

“The global pooled prevalence of acidity reflux stands at approximately 13.98 per cent that’s about 1.03 billion individuals with the rising global trends suggesting urban areas experience an increase in GERD,” Nyanumba notes.

These numbers reflect not only dietary changes but also rising stress levels, sedentary lifestyles and growing use of over-the-counter medications. In Kenya, experts say the rise is visible in both public and private health settings, often presenting as cases of ulcers or chronic gastritis.

If left untreated, acidity can lead to serious complications. Continuous acid exposure can cause oesophagitis (inflammation of the oesophagus), stomach ulcers and in some cases, Barrett’s oesophagus, a condition that increases the risk of oesophageal cancer. “Just because it feels like something you can sleep off doesn’t mean it should be ignored,” warns Nyanumba.

If you’re experiencing acidity more than twice a week, if it disrupts your sleep or if you have difficulty swallowing or chest pain, it’s time to see a specialist. Tests like endoscopy or PH monitoring can be conducted to assess the severity and rule out underlying diseases.

Acidity may begin as a slight burn, but it’s your body’s early warning system, a call for change. The sooner we listen, the better we can eat, live and breathe without the fire in our chest. So instead of reaching for an antacid every time, pause and pay attention. A few small, consistent changes could make a lasting difference.