Gastritis is a condition where the lining of the stomach becomes inflamed or irritated. This inflammation can be caused by certain medications, excessive alcohol use, stress, or an infection with the bacteria H. pylori. Gastritis can cause stomach pain, nausea, vomiting, and a feeling of fullness or bloating in the upper abdomen after eating. While gastritis often resolves on its own, making dietary changes can help reduce symptoms. Being mindful of what you eat and avoiding foods that irritate the stomach lining is key.
What is gastritis?
Gastritis refers to inflammation of the stomach lining, or gastric mucosa. When the stomach lining becomes irritated and swollen, gastric acids, bile, and food particles can damage the stomach lining and cause painful symptoms. Gastritis can be acute and come on suddenly, or it can be a chronic condition that persists over time.
Some key facts about gastritis:
– Main causes are H. pylori infection, long-term NSAID use, excessive alcohol intake, stress, and autoimmune disorders.
– Common symptoms are abdominal bloating and pain, nausea, vomiting, and loss of appetite.
– Diagnosis involves blood tests, endoscopy with biopsy, stool test for H. pylori.
– Treatment focuses on addressing the underlying cause and making dietary and lifestyle changes.
– Left untreated, gastritis can lead to peptic ulcers or stomach bleeding in severe cases.
Common triggers for gastritis
Certain foods, beverages, and medications are known to aggravate gastritis symptoms. It’s important to avoid anything that seems to make your gastritis worse. Common triggers include:
– Alcohol – Excessive alcohol intake can irritate the stomach lining. Avoid drinking alcohol when you have gastritis flares.
– Coffee and caffeinated drinks – Coffee, energy drinks, black tea can stimulate acid production. Limit intake or switch to decaf.
– Fatty and fried foods – High-fat foods like fatty meats, fast food, fried dishes take longer to digest, causing stomach irritation.
– Spicy foods – Heavily spiced dishes can further irritate the inflamed stomach lining. Avoid spices like chili, black pepper, and hot sauce.
– Citrus fruits – The high acid content in citrus fruits like lemons, grapefruit, oranges can worsen gastritis pain. Avoid citrus when symptoms flare up.
– Tomatoes/tomato sauce – Tomatoes are also highly acidic. Limit tomato-based dishes and sauces.
– Garlic and onion – These flavorful ingredients may cause bloating and gas, putting pressure on the inflamed stomach.
The gastritis diet: Foods to eat
Switching to a gastritis-friendly diet can help manage symptoms. The key is to choose foods that are gentle on the stomach. Here are some of the best foods to eat with gastritis:
– Oatmeal – A comforting breakfast option, oatmeal provides fiber without irritating the stomach. Choose steel-cut or old-fashioned oats.
-Eggs – An excellent source of protein, eggs are an easy food to digest. Opt for soft or hard-boiled eggs.
– Yogurt and kefir – Probiotic-rich yogurt and kefir can help reduce inflammation and fight H. pylori infection. Choose plain, unsweetened varieties.
– Cooked vegetables – Well-cooked and softened vegetables like carrots, pumpkin, zucchini, and spinach are nourishing without aggravating gastritis.
More Food Recommendations
– Rice
– Skinless poultry
– Fish and seafood
– Broths and soups
– Potatoes without skin
– Cooked apples and bananas
– Melon
– Smooth nut butters
– Oatmilk, rice milk
– Green tea, chamomile tea
Foods to avoid with gastritis
Just as there are helpful foods to choose, there are also foods best avoided when coping with gastritis. Restricting irritating foods provides symptom relief. Foods to limit or avoid include:
– Spicy foods – Chile peppers, hot sauce, black pepper, curry powder – all can further inflame the irritated stomach lining.
– High-fat foods – Fatty and fried foods sit in the stomach longer, aggravating inflammation. Avoid fatty meats, fast food, fried dishes.
– Coffee and tea – Caffeine stimulates gastric acid production which can worsen pain. Stick to herbal caffeine-free teas.
– Alcohol – Alcohol directly irritates the stomach lining and increases inflammation. It???s best to avoid alcohol completely during gastritis flares.
– Citrus fruits – Oranges, lemons, grapefruit contain acids that can worsen gastritis pain. Limit or avoid citrus.
– Raw vegetables – Raw veggies like leafy greens, broccoli and cabbage are high fiber, hard to digest. Cook vegetables to make them gentler on the stomach.
– Whole grains – Dense, chewy whole grains can be hard to digest. Opt for refined grains like white rice or white pasta.
Sample 1-day gastritis diet meal plan
Here is a sample one day meal plan that sticks to gastritis-friendly foods:
Breakfast:
– Oatmeal made with oat milk, topped with banana slices and cinnamon
– Chamomile tea
Lunch:
– Chicken and brown rice soup
– Soft dinner roll
Snacks:
– Yogurt with sliced melon
– Soft-boiled egg
– Baked sweet potato
Dinner:
– Baked cod with mashed potatoes
– Steamed carrots
– Rice milk pudding
Helpful tips for managing gastritis with diet
Making dietary changes can significantly help reduce gastritis symptoms and promote healing of the stomach lining. Here are some top tips:
– Eat 5-6 small meals rather than 3 large meals – This puts less pressure on your stomach.
– Don’t lay down after eating – Wait at least 2 hours before lying down to avoid reflux.
– Chew thoroughly – Digestion starts in the mouth. Take time to chew each bite 20-30 times.
– Stay hydrated – Sip water and herbal tea between meals. Dehydration can worsen gastritis pain.
– Keep a food journal – Track foods that seem to aggravate your symptoms so you know what to limit.
– Avoid NSAIDs – Ibuprofen and other non-steroidal anti-inflammatories can further irritate the stomach.
Supplements that may help
Certain supplements may aid in reducing inflammation and healing the gut lining in gastritis:
– Probiotics – Can improve gut health and fight H. pylori. Look for multi-strain formulas.
– Zinc carnosine – May boost gastric lining repair and decrease inflammation. Take 75-150 mg daily.
– Deglycyrrhizinated licorice (DGL) – Soothes stomach lining and stimulates mucus production. Chew 350-500 mg 20 minutes before meals.
– Marshmallow root – The mucilage in marshmallow root coats and protects the stomach. Take 2-4 grams powdered in water, tea or juice.
– Glutamine – This amino acid supports the gastric mucosa and gut barrier. Take 5 grams 1-3 times per day.
– Quercetin – A flavonoid with antioxidant properties that may reduce gastritis inflammation. Take 500 mg twice daily between meals.
Always speak with your doctor before trying new supplements, especially if you take any medications. Certain supplements can interact with other drugs. Get personalized guidance.
When to see a doctor
Mild, intermittent gastritis can often be managed with at-home care. But see your doctor if you experience any of the following:
– Severe abdominal pain
– Fever over 101 F
– Blood in vomit or stools
– Persistent vomiting
– Unexplained weight loss
– Anemia symptoms like fatigue, weakness, dizziness
– No improvement despite diet and lifestyle changes
These signs could indicate a more serious condition requiring medical treatment. Sudden, severe stomach pain also warrants immediate emergency care.
The bottom line
Gastritis can be challenging to manage, but adjusting your diet can significantly decrease stomach irritation and inflammation. Focus on simple, low-fiber foods cooked thoroughly and avoid common triggers like coffee, alcohol, and citrus. With the right nutritional approach tailored to your specific triggers, you can find relief from your gastritis symptoms and start healing your stomach.
