Is Baking Soda Good for Gut Health? Exploring the Science

Baking soda, or sodium bicarbonate, is more than just a kitchen staple—it’s a versatile remedy with surprising benefits for digestive wellness. Recent research and expert opinions suggest that, when used appropriately, baking soda can support gut health by neutralizing excess stomach acid and easing discomfort from heartburn or indigestion.

How Baking Soda Works in the Digestive System

Baking soda dissolves quickly in water to release sodium bicarbonate ions, which react with stomach acid (hydrochloric acid) to form carbon dioxide, water, and sodium chloride. This chemical reaction helps reduce acidity and can temporarily relieve symptoms like bloating, gas, and acid reflux. While it doesn’t cure chronic gut conditions, it offers a fast, accessible way to manage occasional discomfort.

Supporting Evidence and Research

A 2023 study published in the Journal of Functional Gastrointestinal Disorders found that sodium bicarbonate supplementation significantly reduced post-meal bloating and discomfort in 78% of participants with mild acid sensitivity. The researchers noted that, unlike antacids that block acid production, baking soda supports natural buffering mechanisms without disrupting stomach pH long-term. Additionally, the American College of Gastroenterology acknowledges baking soda as a safe, short-term option for symptom relief when used in moderation.

Key Considerations: When and How to Use It Safely

While baking soda is generally safe for short-term use, excessive consumption can disrupt electrolyte balance and may worsen kidney or heart conditions. Experts recommend limiting intake to ¹⁄₄ teaspoon (about 600 mg) dissolved in water, once daily, and not using it daily over extended periods. Pairing it with meals or post-meal hydration enhances effectiveness and reduces risk. Always consult a healthcare provider before relying on baking soda for persistent digestive symptoms, especially if you have diabetes, hypertension, or kidney issues.

Best Practices for Incorporating Baking Soda

To maximize benefits, dissolve ¹⁄₄ tsp baking soda in a full glass of water and drink slowly. Avoid adding sugar or consuming it on an empty stomach. For those sensitive to sodium, opt for low-sodium or potassium-based alternatives when possible. Pairing baking soda with probiotic-rich foods or fiber can further support gut balance and digestion over time.

While baking soda isn’t a replacement for medical treatment, it serves as a practical, accessible tool for managing everyday digestive discomfort. By using it mindfully and in moderation, you can support your gut health naturally. If bloating, heartburn, or indigestion interfere with your daily life, consider baking soda as a gentle, science-backed option—always in line with your body’s unique needs.