The Right Foods For Gastritis
Avoid the obvious triggers like spicy or acidic foods, soda, alcohol, caffeinated beverages that can further aggravate an already inflamed or irritated stomach lining. Instead, consume foods that are antibacterial like green tea, broccoli sprouts, or garlic. Equally beneficial are anti-inflammatory foods such as celery, berries, apples, tomatoes, and dark leafy greens.
Gastritis can often go undetected, but once you discover the problem or symptoms start to crop up, you will probably want to do all you can to take control of the situation and treat the condition. Diet can be quite important, with certain foods or drinks including alcohol escalating the problem and others helping you heal.
What Is Gastritis?
Inflammation or the swelling of the stomach lining resulting from stomach infection due to Helicobacter pylori bacteria, heavy alcohol consumption, or usage of medication like ibuprofen or aspirin, is called gastritis. Some cases also have autoimmune roots, though this is less common. While the condition may remain symptom-free for many, it is possible that you could experience appetite loss, vomiting, nausea, abdominal pain, or even bleeding of the stomach lining resulting in blood being vomited, or passing black stools. Whether or not you do have any of these symptoms of gastritis, you may need to watch your diet to make sure you’re doing what’s right to overcome the illness.1
The Role Of Diet In Gastritis
Food is not usually the cause for gastritis to develop unless you have contracted it from consuming contaminated food or water, or due to excessive alcohol intake. However, certain foods can irritate the already inflamed lining more than others. And that’s where diet comes in. By limiting intake of such foods, you can ease symptoms as well. In fact, certain foods that help counter the inflammation may even help you treat the problem naturally.2
A Gastritis Diet Plan
When you’re trying to soothe your stomach and eat food that heals and eases symptoms, you should also remember to avoid overloading your stomach in one go. Switch to having multiple smaller meals through the day, so that you do not force too much food down the already sore lining of the stomach in one go.3
Foods You Should Consume
There are also specific foods that can alleviate symptoms.
- Fiber-rich foods: Fiber can help improve digestion and reduce the inflammation, so have plenty of fiber in your diet, accompanied by adequate hydration to prevent constipation from overloading on fiber. Have lots of fresh fruit and vegetables, whole grains, oats, lentils, peas, and beans.4
- Flavonoid- and antioxidant-rich foods: To halt the advance of H. pylori bring in the flavonoids. That means eating more cranberries, garlic, onions, apples, and celery – foods that are high in flavonoids, which are powerful antioxidants. These foods have an anti-inflammatory effect that is also beneficial for anyone with gastritis. For the same reasons you should also tuck into cherries, tomatoes, and blueberries – all antioxidant-rich foods.5
- Broccoli sprouts: Broccoli sprouts are cruciferous vegetables that contain isothiocyanate sulforaphane which is a potent bactericidal agent against the Helicobacter pylori strain. In one animal study, researchers found that giving mice with gastritis broccoli sprouts caused gastric bacterial colonization to be cut down, and inflammation to reduce.6The vegetable is also fiber-rich, making it a big yes for your diet chart on those grounds too.
- Garlic: Strong antibacterial garlic can help cut down on infection from H. pylori.7 Animal studies have found that garlic extract can help to prevent H. pylori-induced gastritis.8
- Green tea: Researchers suggest that tea as well as tea catechins (natural phenol and antioxidant) can help combat the problem of gastritis, working where antibiotics may not, due to increasing antibiotic resistant strains.9
- Calcium- and Vitamin B-rich foods: Dark leafy green vegetables like kale and spinach, sea vegetables, whole grains, nuts like almonds, and beans are all good provided you don’t have any food sensitivities to them.10 Chronic gastritis is associated with vitamin B12 deficiency(because of loss of ability to absorb B12 properly as a result of gastritis),11 so replacing it will be good for your body which needs this nutrient.
Foods You Should Avoid
Avoiding irritants or triggers for your symptoms can help make your gastritis be more manageable.Here are commonly implicated foods that you should cut down on or avoid completely.
- Spicy foods: According to the NHS, spicy foods should be avoided by someone with gastritis.12 That’s because the spice in the food can irritate the already inflamed lining of the stomach, making symptoms worse. So you may want to skip the paprika or cayenne in that next meal.
- Acidic foods: Another no-no is acidic food.13 That includes things like grains, sugar, fresh and processed meat, sodas and sweetened drinks.
- Fatty foods: Fatty foods are heavy on your system and not easy to digest. What’s more, animal studies have found that consuming foods that are fatty or high in cholesterol for as little as 3 to 4 months can actually even cause gastritis. Needless to say, if you already have the problem, you’d do well to avoid such foods.14
- Caffeine: Caffeine too can aggravate an irritated stomach lining and is also an acidic food making it taboo if you have gastritis.15
- Processed foods: Packaged foods or food that has been heavily processed is best avoided as the chemicals and preservatives and artificial flavoring agents could all be potential sources of irritation and inflammation.
- Alcohol: Since alcohol has been implicated as one of the causes for gastritis, you would do well to avoid it altogether if you can or cut down consumption at the very least.16
- Eating out: Also be careful when you eat out and with how you prepare food at home. That’s because researchers believe that contaminated water, food, and utensils could be a mode of transmission of the dreaded H. pylori bacteria that is one of the causes of gastritis.17
References [ + ]
|1, 16.||↑||Gastritis. U.S. National Library of Medicine.|
|2, 4, 5, 10, 15.||↑||Gastritis.University of Maryland Medical Center.|
|3, 12, 13.||↑||Gastritis. NHS.|
|6.||↑||Yanaka, Akinori, Jed W. Fahey, Atsushi Fukumoto, Mari Nakayama, Souta Inoue, Songhua Zhang, Masafumi Tauchi, Hideo Suzuki, Ichinosuke Hyodo, and Masayuki Yamamoto. “Dietary sulforaphane-rich broccoli sprouts reduce colonization and attenuate gastritis in Helicobacter pylori–infected mice and humans.” Cancer Prevention Research 2, no. 4 (2009): 353-360.|
|7.||↑||Cellini, Luigina, Emanuela Di Campli, Michele Masulli, Soraya Di Bartolomeo, and Nerino Allocati. “Inhibition of Helicobacter pylori by garlic extract (Allium sativum).” FEMS Immunology & Medical Microbiology 13, no. 4 (1996): 273-277.|
|8.||↑||Iimuro, Masaki, Hideyuki Shibata, Toshihiko Kawamori, Takayuki Matsumoto, Tetsuo Arakawa, Takashi Sugimura, and Keiji Wakabayashi. “Suppressive effects of garlic extract on Helicobacter pylori-induced gastritis in Mongolian gerbils.” Cancer letters 187, no. 1 (2002): 61-68.|
|9.||↑||Matsubara, Satoshi, Hideyuki Shibata, Fumiyasu Ishikawa, Teruo Yokokura, Mami Takahashi, Takashi Sugimura, and Keiji Wakabayashi. “Suppression of Helicobacter pylori-induced gastritis by green tea extract in Mongolian gerbils.” Biochemical and biophysical research communications 310, no. 3 (2003): 715-719.|
|11.||↑||Gastritis. Medical University of South Carolina.|
|14.||↑||Laurila, Aino, Sheri P. Cole, Shiva Merat, Marygorret Obonyo, Wulf Palinski, Joshua Fierer, and Joseph L. Witztum. “High-Fat, High-Cholesterol Diet Increases the Incidence of Gastritis in LDL Receptor–Negative Mice.” Arteriosclerosis, thrombosis, and vascular biology 21, no. 6 (2001): 991-996.|
|17.||↑||Gastritis.The National Institute of Diabetes and Digestive and Kidney Diseases.|