6 Tips to manage gastritis and stomach inflammation

Chronic gastritis or inflammation of the stomach lining can result in low stomach acid consequently damaging the stomach's acid secreting glands and preventing them from functioning optimally.

Heavy alcohol consumption, non-steroidal anti-inflammatory drugs (NSAIDs), stomach acid-reducing medications, such as PPIs and antacids, Helicobacter pylori infection as well as various autoimmune diseases can all be attributed as being the common causes of gastritis. Furthermore, chronic stress which is sustained stress over a long period of time can affect stomach acid production. Low stomach acid can result in complications such as IBS, peptic ulcers, as well as hormone-related blood sugar imbalances, adrenal fatigue, chronic fatigue and weight gain. Here are Six simple tips you can implement to manage gastritis.

1. Include protein

   Having lean protein with each meal is recommended, as lean protein assists to stimulate acid production. A few examples of lean protein include chicken with no skin, chicken gizzards, fish, ox-liver, kidneys, chicken livers, chicken feet, fat-free milk, sugar beans, soya etc. Fatty foods such a fried chips, fried chicken, cheese, polonies, viennas, pizzas, burgers, baked cakes etc. can make the pain you feel in your abdomen to actually worsen hence should be avoided with gastritis.

2. Avoid having meals with beverages at the same time.

   Ensure to drink small amount of fluid about 100 ml to 200ml after about 30 minutes to an hour after having meals. This enables the stomach additional time to produce acid and digest protein. Consumption of too much fluid dilutes the stomach acids and that can result in problems with digestion.

3. Try to include probiotic foods, prebiotic foods as well as fermented foods into your diet.

   Try to befriend probiotic foods such as yoghurt, milk, sour cream as well as prebiotic foods such as oats, whole wheat bread, all-bran, cabbage etc. along with fermented foods like sauerkraut and fermented beverages like kombucha.  These foods assist with busting your good gut bacteria and keep harmful bacteria levels minimal. This will improve the gut lining in conjunction with nutrient absorption.

4. Eat smaller meals and chew thoroughly.

   Aim for eating smaller meals to allow thorough chewing, this enables food to be exposed to stomach acid and be digested well which in turn maximizes nutrient absorption as well as reduces pain in your abdomen.

5. Finish your last meal 2-3 hours before bedtime.

   Try to eat your very last meal 2 to 3 hours before you go to bed, this enables your body enough time to digest the food before lying down.

6. Embrace bitter foods

   When eating, eat your bitter-tasting foods first like green leafy vegetables and cruciferous vegetables as these vegetables stimulate the release of stomach acids and aid digestion.

The bottom line:

Gastritis is a condition of the gut where there's low stomach acid resulting from inflammation of the stomach lining causing damage to acid-secreting glands which prevents them from functioning optimally. There are a few other factors that usually cause gastritis such as heavy alcohol intake accompanied by non-steroidal anti-inflammatory drugs (NSAIDs), stomach acid-reducing medications, such as PPIs and antacids, Helicobacter pylori infection as well as various autoimmune diseases. The six points discussed above can help you to better manage gastritis.

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