What to Eat If You Have Gastritis

Gastritis is an inflammation of the stomach lining. The stomach lining, also called the gastric mucosa, is a thick layer of tissue that covers the inside of the stomach. It has several functions:

• Protecting the stomach from the hydrochloric acid it produces to help digest food

• Producing the digestive enzymes and gastric juices needed to break down food

Sometimes this protective lining becomes inflamed, a condition known as gastritis. This common condition can be acute (short-term) or chronic (developing slowly and persisting over time).

Infection with the bacterium Helicobacter pylori: It is one of the most common causes of gastritis. This bacterium is contagious, meaning it can be passed from person to person through contact with bodily fluids. It causes an infection and, as a result, inflammation of the stomach lining.

Use of certain medicines: Excessive or long-term use of certain medicines can lead to inflammation of the stomach lining. This is the case with non-steroidal anti-inflammatory drugs (aspirin, ibuprofen), corticosteroids, and proton pump inhibitors (PPIs), which are frequently prescribed to relieve GERD (gastro-oesophageal reflux disease).

Excessive alcohol consumption: Alcohol is harsh on the stomach lining and can, over time, lead to inflammation. It can also damage the liver, another important organ in our digestive system. Therefore, it should be consumed in strict moderation. 

Gastro-oesophageal reflux (GERD): This rising of acidic stomach contents into the oesophagus can irritate the stomach’s protective lining and lead to gastritis.

Chronic stress: Stress can increase gastric acid production, which can irritate the stomach lining and lead to gastritis.

Contrary to popular belief, gastritis is generally asymptomatic, meaning it causes no noticeable signs and can go unnoticed. However, in some people it can cause the following symptoms:

• Burning sensation: Pain is felt in the area where the stomach is located, in the upper abdomen.

• Nausea: Vomiting or the urge to vomit may occur, most often in the morning or after meals. The presence of blood in the vomit may be a sign of a complication of gastritis and should prompt an urgent medical consultation. 

• Bloating: This is caused by an excessive build-up of gas, leading to a feeling of swelling or heaviness in the stomach.

• Feeling of heaviness after meals: You feel as though you have eaten large quantities of food, even though this is not the case. You feel heavy and quickly full, even after a light meal. 

These symptoms may occur individually or simultaneously, and are not exclusively indicative of gastritis. This is why it is necessary to consult a GP, who will be able to make an accurate diagnosis.

To relieve gastritis symptoms and prevent it from developing, follow a suitable diet that avoids further inflammation and helps soothe the stomach lining. Here are the nutrients to prioritise and the foods that contain them:

Soluble fibre: This type of fibre forms a gel when it comes into contact with water or food, coating the stomach lining and providing a protective effect.

It is found in apples, bananas, porridge and psyllium husks.

Antioxidants: By neutralising the free radicals responsible for cell damage, they can help reduce inflammation.  These mainly include vitamins C, A, and E, found in fresh, colourful fruit and vegetables, which are also rich in beta-carotene and polyphenols, such as carrots, apricots, and peppers.

Minerals: Some minerals have antioxidant properties, such as selenium. Others promote wound healing, such as zinc. They are found in whole grains such as rice or wholemeal wheat, quinoa, barley and buckwheat, as well as in fresh vegetables and dried fruit

Omega-3: These essential fatty acids are powerful natural anti-inflammatories. Omega-3s are mainly found in oily fish, nuts, walnut oil, rapeseed oil, linseed oil and chia seeds. Find out more about Omega-3.

Whilst some foods can soothe gastritis, others can actually make it worse. Amongst those to avoid are mainly the following foods:

Spices: Spices irritate the stomach lining and should therefore be avoided if you suffer from stomach problems.

Acidic foods: Acidic foods, by increasing stomach acidity, can exacerbate the inflammation associated with gastritis.

High in saturated fats: Fried foods, rich sauces made with butter or cream, and red meat are difficult to digest and place an extra burden on the stomach, which weakens it.

Containing caffeine: Caffeine increases acid secretion, which promotes inflammation of the digestive tract lining. It is found in coffee, of course, but also in certain energy drinks.

Along with the dietary advice above, here are a few natural tips to help relieve the inflammation and pain associated with gastritis.

• Eat smaller, more frequent meals, and consume small quantities of food to reduce the workload on the stomach.

• Chew your food thoroughly, as the digestion of certain foods begins in the mouth, thanks to the digestive enzymes contained in saliva. Find out more about the benefits of chewing thoroughly.

• Finish your meals with herbal teas to aid digestion, made from herbs such as peppermint or ginger. Which herbal teas aid digestion? 

• Practise relaxation, as stress is a factor that aggravates gastritis by promoting acid secretion.

Consuming certain plants can also help relieve gastritis:

• Potato juice: Anti-inflammatory and rich in starch, which coats the stomach lining with a protective film

• Chamomile: This soothing herb is also known for its anti-inflammatory effects, in addition to its relaxing properties

• Liquorice: Frequently used to treat stomach pain due to its anti-inflammatory and healing properties

• Peppermint: For its antispasmodic and digestive properties, which help relieve feelings of heaviness and abdominal pain after a meal

• Vegetable charcoal to absorb excess gas. Find out more about the benefits of charcoal.

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The advice provided may offer relief and help prevent gastritis, but it is no substitute for medical treatment. Gastritis is a condition that requires a consultation with a doctor, which is essential for making an accurate diagnosis, determining the cause of the gastritis, and starting appropriate medical treatment. Identifying the trigger is essential for overcoming gastritis. For example, if it is caused by excessive use of certain medicines, the doctor (and only the doctor) may decide to reduce the dosage or even stop them until the symptoms subside.

1.  If the cause is a bacterial infection, they may prescribe an appropriate course of antibiotics. Certain antihistamines or proton pump inhibitors may also help to reduce stomach acidity. 

2. If the inflammation is caused by stress, the doctor may refer the person to a therapist specialising in stress management, who can suggest relaxation techniques, sophrology, reflexology or calming breathing exercises, Breathing is, in fact, an excellent way to relieve pain as it acts as a natural massage for the digestive organs, which helps them to function more easily and can also reduce abdominal spasms.

3. If the trigger is diet, an appropriate diet will be recommended. In all cases, regardless of the cause of the gastritis, this is necessary to limit its progression and maximise the chances of success of the treatments put in place. To relieve pain in the short term, whilst the treatments take effect, the doctor may prescribe gastric protectants to shield the stomach lining and provide relief. 

Whatever the identified cause, and whatever measures are put in place to address it, it is essential to adopt a healthy lifestyle, including a suitable diet, regular physical activity, and effective management of stress and emotions.

It is important to tell your GP about any treatment you are taking, even natural ones. Some plants should not be combined with certain medicines because of the interactions they may cause.

If you have gastritis, it’s a good idea to opt for a light diet that is gentle on the stomach. Choose cooked foods, such as steamed vegetables and wholegrains like rice and pasta. Lean proteins such as tofu and eggs are also recommended. Avoid spicy foods, fizzy drinks, coffee and alcohol, as these can aggravate inflammation of the stomach. It is also advisable to chew your food thoroughly and eat slowly to aid digestion. If symptoms persist, consult a doctor for appropriate treatment.

After completing a Master’s degree in Management, Christine spent 20 years working for leading companies in the food supplement and natural cosmetics sectors. She then turned her passion for nature into a career. Today, she practises naturopathy for people and animals, as well as sophrology, and mentors aspiring naturopaths and sophrologists at various schools.