Are you constantly feeling burning stomach pain or irritation? Or having frequent indigestion or bloating issues? Then you may be suffering from gastritis, inflammation of stomach lining caused by a Helicobacter pylori infection or overuse of certain drugs or any major illness or injury that affects blood flow to the stomach, which can increase acid secretion. Gastritis can be either acute or chronic.
Acute gastritis comes on abruptly and severely, while chronic gastritis develops overtime. Indigestion, nausea, feeling full and belching are some of the other symptoms. For some people, it may be mild and settle away after treatment, while certain forms of gastritis can lead to ulcers or even increase the risk of cancer.
Diet plays a key role in uplifting digestive health and overall well-being. Following a gastritis diet can go a long way towards easing the symptoms and making you feel better.
Also Read: Natural Foods To Soothe Tummy Ulcers
Gastritis Diet -How It Works?
The main goal of a gastritis diet is to control H.pylori infection and mitigate symptoms associated with it. The chief components of the gastritis diet include:
Foods Rich In Fibre
High-fibre food is beneficial for gut health and function. The undigested part of dietary fibre makes short-chain fatty acids butyrate which has a positive impact on gut bacteria. Butyrate makes prebiotics that nourish and support the functioning of beneficial bacteria in the gut microbe lessen inflammation and treat all other gastrointestinal woes.
Laden With Healthy Fats
Fatty foods are not the preferred option for treating gastritis, however, healthy fatty acids work wonders for it. Add nuts, seeds, oil such as olive oil, coconut oil and oily fish abundant in omega-3 fatty acids that help to lessen stomach inflammation.
High In Lean Protein:
Lean protein food sources like beans, yogurt, low-fat cheese, egg white, fish, skinned chicken work well to repair the inflamed stomach lining and boost stamina.
Probiotics
Several studies have disclosed that foods and drinks rich in probiotics help combat H.pylori and reduces infection in the digestive system. Some of the healthful probiotic foods include kombucha, yoghurt, sauerkraut and kimchi.
Also Read: Prebiotics: 5 Awesome Foods That Uphold Gut Health-Infographic
Flavonoids
Adding a spectrum of spices, herbs and condiments imbued with flavonoids are beneficial to alleviate the inflammation. The potent antibacterial traits of flavonoids combat H.pylori bacteria and offer relief from the symptoms.
Foods To Include
Some of the foods that lessen gastritis symptoms and offer relief to stomach pain, irritation and bloating include:
Fibre-rich foods like whole grains, vegetables, beans and legumes.
Good source of fats such as nuts, seeds, monounsaturated oils and fish rich in omega 3 fatty acids.
Vegetable juices with pulp that are low in acid content like carrot, pumpkin, cucumber, potato, broccoli, asparagus, etc.
Fermented foods like yoghurt, idly, dhokla, kefir, kombucha, kefir and sauerkraut.
Low-sugar, low-acid fruits like blueberries, strawberries and apples.
Functional foods like fortified cereals, ginger, garlic, turmeric.
Foods To Avoid
Certain kind of foods are known to increase the acid secretions in the stomach that needs to be identified and avoided include:
Acidic fruits mainly of citrus and vegetables like onion
Caffeinated beverages like coffee and tea
Alcohol
Carbonated energy drinks and sodas
Fried foods that are rich in saturated and trans fats, may aggravate inflammation in the stomach lining
Dairy products like high-fat milk, cheese, ice-cream, etc.
Recommended Meal Timing
When gastrointestinal system is under stress or not functioning properly, the amount of food you eat and time interval between meals may also lead to stomach irritation and pain. Regularising meal timings can be beneficial for a person having an upset tummy caused due to gastritis. Try having small frequent meals throughout the day as opposed to having three heavy ones. Include one or two intermediary snacks in a day to minimise uncontrolled hunger pangs.
Cooking Tips
The most vital thing to remember while preparing food on a gastritis diet is to steer clear of foods that are fried, oily, fatty, sweet and spicy. Most essentially the cooking styles you follow at home may need to be altered on a gastritis diet. Some of the preferred cooking methods that are less likely to cause stomach irritation include baking, boiling, steaming and poaching.
Additional Food Recommendations In Daily Diet
Oats
A great source of soluble fibre, oats can soothe the digestive tract and reduce inflammation. They also contain compounds called beta-glucans that have anti-inflammatory properties. It is better to opt for plain, unflavoured oats and avoid the ones that have with added sugars or artificial flavours.
Ginger
Due to its anti-inflammatory and anti-nausea properties, ginger has been a natural remedy for digestive issues since antiquity. Besides soothing stomach inflammation, it can alleviate symptoms like nausea and bloating. Try adding fresh ginger to smoothies, teas, or incorporating it into your cooking.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard have antioxidants and nutrients that help to reduce mild to severe inflammation in the stomach. Greens have a high fiber content that aids healthy digestion. Raw, cooked, steamed, stir-fries, or as a side dish, add a variety of leafy greens to your meals.
Frequently Asked Questions
How Does This Diet Work?
A gastritis diet regimen works by limiting foods and beverages that lead to stomach irritation and discomfort. The duration of the diet depends on the severity of symptoms and the underlying causes of gastric inflammation.
Will Fasting Help Gastritis?
No, fasting can trigger the symptoms and can elevate stomach acid levels leading to ulcers. As high levels of inflammation in the gastrointestinal tract impede the function of mucus-producing cells called goblet cells. The loss of mucus makes the intestinal lining more prone to stomach acids and ulcers.
Can I Have Eggs If I Am Suffering From Gastritis?
Yes, eggs can be included as part of your diet regimen. Foods such as eggs, lean meats, fish, beans and nuts are a good source of protein. These foods assist in repairing and healing the damaged intestine.
How Can I Heal Gastritis?
Following some of the home remedies can help you manage gastritis, which include:
- Go for an anti-inflammatory diet
- Add garlic to your diet
- Include probiotics
- Have green tea with manuka honey
- Have smaller, lighter meals
- Avoid longer gaps between meals
- Refrain from alcohol and smoking
- Restrict the intake of milk
- Reduce stress
Conclusion
Making necessary changes in the lifestyle and dietary pattern may remarkably lessen symptoms and prevent the condition from getting worse. Eating wholesome foods and avoiding certain triggers such as fatty or acidic can mitigate inflammation, pain as well as eases symptoms associated with gastritis and prevent irritation of the stomach lining. Gastritis diet offers proper nutrition and can be adapted to suit your nutritional needs. Seek immediate medical attention if the symptoms are more severe and last for more than a month, as untreated gastritis may lead to more serious complications.
References:
- Association of Symptoms with Eating Habits and Food Preferences in Chronic Gastritis Patients: A Cross-Sectional Study
Yuan Li, Zeqi Su, Ping Li, Yicong Li, Nadia Johnson,
Dongzhimen Hospital, Beijing University of Chinese Medicine, Beijing 100029, China
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7368216/
- https://www.ncbi.nlm.nih.gov/books/NBK544250/
