Gastritis is a medical condition where the patient’s stomach lining suffers from erosion. This causes inflammation and irritation to the individual's stomach lining.

One can prevent suffering from gastritis if one maintains a proper and healthy diet. If an individual is already suffering from gastritis, he/she can eat certain foods and avoid specific things from his/her diet altogether. This blog aims to cover a list of food items one can include in their daily diet for gastritis.

In a study conducted in 2020, researchers found out that chronic gastritis is caused primarily due to dietary factors. Moreover, maintaining a healthy diet will hugely impact an individual's overall digestive health. Below are the best foods for gastritis that individuals can incorporate into their daily diet to either prevent or get rid of it altogether:

1. High Fibre Foods

Patients suffering from chronic or acute gastritis should incorporate food items rich in fibres in their daily meals. The undigested dietary fibres in an individual's digestive system creates butyrate, a short-chain fatty acid.

Butyrate is highly beneficial for the human gut as it promotes the growth of healthy bacteria inside the stomach. That is why any diet for gastritis should include high-fibre foods such as fruits, vegetables, whole grains and beans.

These are the examples of high-fibre foods to eat for gastritis:

• Avocados
• Apples
• Pumpkins
• Carrots
• Brown bread
• Beets
• Brocollis
• Kidney beans
• Lentils
• Oats
• Quinoa

2. Probiotic Foods

A few researchers conducted a study in 2013 where they found that if individuals consume probiotic foods regularly, the probiotic compounds will remove H pylori from their guts. These food items contain live and ‘good’ bacteria that promote a healthy gut.

Experts say that probiotics help heal stomach ulcers which are often accompanied by gastritis. The probiotic foods good for gastritis are:

• Kimchi
• Kombucha
• Kefir
• Miso
• Sauerkraut
• Sourdough bread
• Tempeh

3. Anti-inflammatory Foods

One of the worst effects of gastritis is that it causes inflammation in an individual's stomach lining, causing immense pain and a burning sensation in one’s stomach. Therefore, individuals suffering from gastritis should incorporate foods with specific anti-inflammatory properties.

Foods containing compounds like flavonoids, polyphenols and anthocyanins are anti-inflammatory foods. Flavonoid-rich foods help eliminate H pylori from gastric patient’s stomach. Indian foods consist of a variety of spices that are rich in flavonoids and are anti-bacterial in nature.

 The following are some examples of such food items:

• Berries
• Garlic
• Turmeric
• Ginger
• Green leafy vegetables
• Coriander
• Cumin

4. Lean Proteins

Nutritionists and dieticians advise gastric patients to avoid foods with fatty proteins as they can increase inflammation and stomach ulcers. However, lean proteins and healthy fatty acids help these patients to alleviate any pain they are experiencing.

These foods help in healing the eroded stomach lining and also increase one's stamina. One can incorporate lean proteins like chicken, freshwater fish and egg whites into his/her diet for gastritis.

Here are some examples of food items rich in lean proteins.

• Egg white
• Yoghurt
• Low-fat cheese
• Skinned chicken
• Turkey
• Fish
• Nuts
• Beans

5. Healthy Fats

Healthy fats are always good for health. Unlike saturated fats, these healthy fats have a lot of beneficial properties. In the case of gastritis, these healthy fats help reduce the inflammation in one's stomach lining. Some of these healthy fats include:

• Nuts and seeds
• Fishes rich in omega-3 fatty acids like salmon and tuna
• Oils like olive and coconut oil

6. Tannin and Caffeine-free Tea

Beverages containing heavy amounts of caffeine and tannin may do harm to people with gastritis. However, individuals with gastritis can drink teas like chamomile tea, ginger tea, and green tea with natural honey.

If you have a mild case of gastritis, you may be able to consume weak tea or coffee occasionally.

Now that we have discussed the various food groups that one must consume if he/she is suffering from gastritis let us know which foods to avoid. The following are some food items to avoid if one has gastritis:

1. Spicy Foods

If you have gastritis, then it means that your stomach lining has eroded. Extremely spicy foods that contain ingredients like chillies, hot sauce and peppers aggravate the ulcers on your stomach lining, causing gastritis. If you eat spicy food items, you will feel immense pain accompanied by a burning sensation.

2. Caffeine

Caffeine is one of those beverages that one must avoid at any cost if he/she suffers from gastritis. This is because when one drinks coffee or any other caffeinated beverage, it increases acid production.

Due to excessive gastric juice secretion, the individual suffers from heartburn and extreme irritation and pain in his or her stomach. That is why a diet for gastritis should exclude caffeinated drinks like coffee, soda and tea.

3. Acidic Foods

Individuals suffering from gastritis should avoid eating acidic foods like tomatoes, lime, lemon, grapefruit, and oranges. This is because when somebody has gastritis, their stomach already has excessive acid and stomach juices, making it very acidic.

So, if that individual consumes fruits and vegetables, which are naturally very high in acidity, then that individual will develop more ulcers. Furthermore, all this excess acid will erode the stomach lining even more.

4. Alcohol

One must strictly avoid alcohol to get rid of gastritis and its accompanying symptoms. This is because when one consumes alcohol, the acids in one's stomach rise and reach the individual's throat.

This phenomenon is called acid reflux, and it causes heartburn in people. Experts believe that alcohol can raise the acid levels more than the usual amounts, increasing stomach lining erosion and ulcers with time.

5. Carbonated Beverages

Carbonated drinks and sparkling flavoured waters may be more delicious than plain water, but they can increase the symptoms of gastritis. Beverages like canned soda contain caffeine and are naturally acidic. Moreover, such beverages bring up the acid to one’s oesophagus. As a result, both the stomach and oesophagus are harmed.

6. Fried Fast Food

Any kind of fried and fatty food is harmful to people with gastritis. Such food items are difficult to digest, and they cause more inflammation in one's stomach. Furthermore, the oil used to make fast food is not always the best oil available in the market. As a result, they can cause a host of digestive issues like diarrhoea.

7. Processed Foods

Nutritionists and dieticians suggest that patients cut their consumption of heavily processed foods like sausages, chips, salami and ham. These food items are high in sodium and are very difficult to digest. Highly processed food items also can cause acid reflux and diarrhoea if consumed in large quantities.

Here are some crucial tips that will help keep gastritis at arm’s length. Follow these key points to preserve your stomach walls from the effects of gastritis.

• Follow a strict diet for gastritis given to you by a doctor or a dietician. This must include all the nutrients to cure your gastritis burns and reduce their effects.
• Avoid heavy, oily and spicy meals. Gastritis patients must consume light food to recover from the irritations.
• Practise exercising regularly for at least 20-30 minutes.
• Stress and anxiety can also lead to gastritis. Therefore, try meditation to reduce stress.
• Avoid taking long naps between two meals.
• You must avoid gobbling your food. Take your time and eat slowly.
• Refrain from consuming excessive painkillers.
• Reduce milk intake if you are prone to gastritis.

If you have gastritis, there is no need to be worried as it is easily curable. The time taken to cure it will depend majorly on factors like- the type of gastritis you have been diagnosed with, the reasons that caused the symptoms and the severity of gastritis. However, if you follow a proper diet for gastritis and take your prescribed medications, you can quickly get cured in no time.