Gastritis, or the inflammation of the stomach lining, can cause discomfort and pain. There are various ways to relieve the symptoms and improve your chances of recovery. Below are some effective tips, along with the most common dietary recommendations, to manage and alleviate gastritis.
What Triggers Gastritis
Stress is a bigger culprit than many might think, along with alcohol, tobacco, coffee, spicy, fatty, and smoked foods, as well as acidic beverages.
You should also avoid painkillers containing ibuprofen and salicylic acid, as they can cause acute gastritis. Eating good food in moderate amounts, combined with regular eating habits, helps many.
If you manage your stress, your stomach will have the chance to heal itself. (Learn more here about how to manage stress)
This is what you can do
1. Avoid stomach irritating foods
When it comes to managing gastritis, it's important to adjust your diet to reduce irritation and inflammation of the stomach lining. Here are some common dietary tips and explanations for why it can be beneficial to follow them:
Avoid alcohol: Alcohol can further damage the stomach lining and increase the production of stomach acid, which usually worsens gastritis. Avoiding or significantly reducing alcohol consumption protects your stomach.
Limit caffeine intake: Caffeinated beverages such as coffee, regular tea (herbal teas are fine), and certain sodas can increase stomach acid production and worsen symptoms of gastritis. It's wise to limit these drinks to reduce the risk of irritation. If you find it hard to give up coffee, consider switching to an instant coffee as doesn't have the same acid and a lower caffeine.
Avoid spicy foods: Spicy spices usually irritate the stomach lining and increase the production of stomach acid, leading to more pain and discomfort if you suffer from gastritis. By reducing the intake of spicy food, you can help decrease irritation. (Cayenne pepper seems to be an exception according to some research and may instead help heal the stomach, but use it sparingly).
Wrong fatty foods: Fatty foods can be hard to digest and can cause a delay in the emptying of the stomach, which increases the risk of acid reflux. By eating less fatty foods, you can lessen the burden on your stomach. Fried and greasy foods such as hamburgers, fries, pizza, and chips are especially bad. Virgin Coconut oil seem to be the exception and can actually help in moderate amount.
Citrus fruits and juices and tomato-based products: These foods are naturally acidic and can therefore worsen symptoms of gastritis fore many individuals. If you notice that these foods exacerbate your symptoms, it might be beneficial to reduce them in your diet.
Raw onion: If you suffer from gastritis, you should be careful with consuming raw onion as it can be irritating to the stomach and worsen symptoms of gastritis. Raw onion contains compounds that can stimulate the stomach's production of acid, leading to discomfort and irritation. Therefore, it's better to avoid raw onion if you have a sensitive stomach or gastritis.
2. Eat stomach-friendly foods
Certain foods are gentler on the stomach and can help alleviate the symptoms of gastritis. These include:
Bananas: Bananas are soft, mild, and naturally low in acid, making them a good option for calming the stomach as a snack. They can also help strengthen the stomach lining. Green bananas are particularly healthy.
Cooked Vegetables: Vegetables such as carrots, spinach, and zucchini are nutritious and easy to digest when well-cooked. However, avoid raw or overly spicy vegetables that may irritate the stomach.
Oatmeal: Whole grain products like oatmeal are rich in fiber, which can help regulate digestion. They are also gentle on the stomach and contribute to a feeling of fullness without causing irritation. Enjoy it with apple jam and cinnamon for additional benefits.
Lean Protein Sources: Chicken, turkey, and fish prepared without a lot of fat or strong spices are good options because they are easy to digest and do not burden the stomach as much as fattier meats. Scrambled or boiled eggs are also suitable.
Ginger and Turmeric: In small amounts, ginger and turmeric can help reduce nausea and promote digestion. However, they should be used sparingly until the stomach improves, as too much can irritate the stomach.
Potatoes/Sweet potatoes: Cooked or steamed potatoes can be a good choice as they are easy to digest and low in fiber, making them gentle on an irritated stomach.
Chamomile Tea: Chamomile is believed to have a soothing effect on the stomach and can help reduce inflammation and relieve cramps.
Rice: White rice is easy to digest and rarely irritates the stomach. It can help bind the stool in cases of loose stools. However, rice can develop mold if left out for too long. It is generally recommended to discard leftover rice and cook fresh for each meal.
Fermented Vegetables: Fermented foods like sauerkraut and other fermented vegetables can be beneficial for gastritis because they are probiotic foods. Probiotic foods can have a positive impact on various stomach issues, including gastritis, as they contain beneficial bacteria that can contribute to better gut health. However, start with a small amount daily along with other foods to gradually accustom the stomach.
Coconut Milk/Coconut Oil: Regarding coconut oil and gastritis, opinions are mixed. Some believe that coconut oil can be soothing for the stomach due to its antibacterial properties, while others find that its high saturated fat content can exacerbate gastritis symptoms. It's important to listen to your body and see how it reacts to coconut oil. If you find that your symptoms worsen, consider reducing intake or excluding it entirely from your diet. Less fatty coconut milk might therefore be an alternative.
Olive Oil: Generally considered gentle on the stomach, olive oil can be beneficial for people with gastritis due to its anti-inflammatory properties. It contains antioxidants and can help reduce inflammation in the stomach lining. However, as with all foods, it's important to note how your body reacts to olive oil. If you find that your symptoms worsen after consuming olive oil, you should reduce the intake or avoid it altogether.
Choosing these foods can help minimize irritation in the stomach and promote better digestion. Remember that individual responses to different foods can vary, so it is important to listen to your own body and adjust your diet to what feels best for you. If you are unsure about what you can and cannot eat, consider consulting a doctor or dietitian. In the long term, once the stomach improves, fermented vegetables are a good alternative to probiotics as they contain a large and healthy amount of probiotics.
3. Eat Smaller and More Frequent Meals
Eating large meals can increase the strain on your stomach and lead to increased acid production. Try instead to eat smaller, more frequent meals to help reduce symptoms.
4. Avoid Eating Just Before Bedtime
Lying down directly after eating can increase the risk of acid reflux. Try to wait at least three hours after eating before going to bed.
5. Manage Stress - as stress is often the culprit behind your gastritis
Stress is known to exacerbate the symptoms of gastritis and is often the cause of it. Finding ways to manage stress, such as through hypnotherapy, meditation, yoga, calming breathing exercises, or walking, can help alleviate your symptoms. It's about relaxing, choosing your health, and allowing yourself to engage in something that is relaxing. Allow yourself the time to recover.
6. Hypnotherapy
Hypnotherapy has proven to be effective for many people in managing stomach pain, gastritis, and IBS. By using relaxation techniques and suggestive therapy, hypnotherapy can help reduce stress and thus decrease the symptoms of gastritis. It may be worth considering this, especially if traditional methods have not been effective or if you have long-term gastritis. It is preferable to start hypnotherapy as soon as possible to minimize and change the physical impact of stress and alter stress responses.
At CE-hypnosis, you can get help managing stress, old stress, and traumas, but also assistance in changing your diet. If it's hard to let go of hamburgers, soda, coffee, or chips, hypnosis can help you so that you are in control and choose what you need to heal your stomach for the moment.
You will also receive some breathing exercises that strengthen the nerves and the stomach.
By following these tips and making conscious choices about your diet and lifestyle, you can help alleviate the symptoms of gastritis and improve your overall health. Remember to listen to your body and adapt these recommendations to your own needs and reactions.
