Stomach ailments such as gastritis and ulcers: Diet advice and foods to consume favourably
**Managing Gastritis and Stomach Ulcers: A Comprehensive Guide**
Gastritis, a digestive condition causing inflammation of the stomach lining, can lead to uncomfortable symptoms such as indigestion, burning stomach pain, nausea, frequent burping, and more. In severe cases, it may even lead to life-threatening complications like stomach ulcers.
To help manage gastritis and stomach ulcers, dietary and lifestyle measures focus on reducing stomach inflammation, protecting and healing the stomach lining, and controlling factors that aggravate symptoms.
**Recommended Foods to Eat**
A nutritious diet plays a crucial role in improving the health of the gastric environment. High-fiber foods, such as whole grains, fruits, and vegetables, promote gut health by supporting beneficial gut bacteria. Fiber-rich foods help produce short-chain fatty acids that nourish colon cells, aiding healing and reducing inflammation.
Healthy fats, including sources rich in omega-3 fatty acids like oily fish (e.g., tuna), nuts, and seeds, reduce stomach inflammation due to their anti-inflammatory properties. Lean proteins, such as chicken, turkey, and fish, help repair the damaged stomach lining and minimize acid stimulation.
Probiotic-rich foods, like yogurt, pickles, and kimchi (in moderation if spicy), contain beneficial bacteria that help eradicate Helicobacter pylori infection and support gut microbiota balance. Flavonoid-rich foods, such as legumes, soybeans, red grapes, apples, green tea, broccoli, berries, and kale, have antibacterial and antioxidant effects that protect the stomach lining and help fight H. pylori.
**Foods to Avoid**
Certain foods can worsen gastritis symptoms. Spicy foods, citrus fruits, and acidic foods can irritate the stomach lining and exacerbate symptoms. Fatty and fried foods, caffeine, alcohol, carbonated beverages, and smoking increase stomach acid production and delay gastric emptying, worsening gastritis and ulcers.
**Additional Lifestyle Tips**
Eating smaller, frequent meals instead of three large ones can reduce stomach acid spikes and improve digestion. Proper hydration supports mucosal health and reduces irritation. Regular, moderate physical activity can improve gut motility and reduce inflammation, but avoid intense exercise that may trigger gastrointestinal distress. Managing stress through relaxation exercises, meditation, or counseling may help alleviate symptoms.
Medications like proton pump inhibitors or H2 blockers can reduce acid production and promote healing under medical guidance. Quitting smoking can reduce the risk of inflammation and stomach, mouth, and esophageal cancers.
An elimination diet may be necessary to identify potential triggers, such as dairy, eggs, wheat, nuts, soy, seafood, and rice. Chronic stomach inflammation increases the risk of stomach cancer, so it's essential to manage gastritis effectively.
Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs) can increase the risk of damage to the stomach lining, which can trigger or worsen symptoms of gastritis. Overweight and obesity may also increase the risk of developing gastritis. A high intake of alcohol can contribute to stomach inflammation and make symptoms worse, and can also erode the stomach lining.
Certain foods, such as broccoli, berries, angelica keiskei, nigella sativa seed, curcumin, garlic, licorice root, lion's mane mushroom, green tea, and various berries, may help inhibit the growth of H. pylori and improve the gastric environment. Eating five or six smaller meals throughout the day instead of three larger meals may help prevent weight loss and reduce symptoms of indigestion.
In conclusion, combining these dietary guidelines with lifestyle modifications can help control symptoms, promote healing, and prevent recurrence of gastritis and stomach ulcers. Consultation with a healthcare provider is recommended for personalized management and treatment.
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