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How does it feel to rub a hot chilli on your wound? It’s like somebody has set you on fire, right? So, imagine the pain your gut has to endure when you eat spicy, acidic foods on top of having gastritis! If you need help planning a gastritis diet, we’re here to help you choose foods good for gastric health and save you from getting lost in this beautiful maze of meals.
Millions of people around the world experience gastritis—burning stomach pain, constant gas troubles, or frequent indigestion are all symptoms of this surprise guest. Though temporary, gastric pain can interrupt your daily activities; it also has the potential to turn chronic if not managed effectively.
Don’t be upset thinking about the worst outcome; choose foods that are good for gastric health! You don’t have to go far, as delicious solutions are lurking in your kitchen. Prepare to soothe pain and irritation with a flavourful spread. Before we explore the yummy world of gastric-friendly foods, let’s tackle gastritis and see how a proper diet can create a happy tummy!
What is gastritis?
We’ve all heard at least one of our relatives battling gastritis. Though we pass it off as a simple gas trouble, it’s much more than that. So, let’s understand this medical condition before exploring foods good for gastric health.
Gastritis is a condition caused by inflammation of the stomach lining. However, it’s not like you know there’s inflammation or you can feel the bulge. Your body sends signals, and here are a few symptoms to look out for if you suspect gastritis:
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Burning or gnawing pain in the upper abdomen
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Nausea and vomiting
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Loss of appetite
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Feeling bloated or full after eating very little
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Irritation or discomfort in the stomach
Gastritis can be a temporary visitor (acute) or an unwelcome long-term guest (chronic). Acute gastritis usually comes on suddenly and resolves within a few days, while chronic gastritis can linger for weeks or even years. But what causes this inflammation? Several factors can trigger this condition, and the notable ones include:
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Spicy foods and irritants: Spicy dishes, excess alcohol, and coffee can irritate the stomach lining.
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Infections: Bacterial or viral infections can lead to chronic gastritis. The most common one is H. pylori infection.
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Medications: Certain drugs and pain relievers (NSAIDs) can lead to the chemical erosion of the stomach lining and cause acute gastritis.
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Autoimmune disease: If you have an autoimmune disease, the body mistakenly attacks your own cells, leading to inflammation.
Just because you have acute gastritis, you shouldn’t ignore it. You would be inviting more trouble if you left your gastric problems unattended, such as:
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Peptic ulcers: These are painful sores that develop on the stomach lining.
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Upper GI bleeding: In severe cases, the stomach lining can bleed.
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Iron deficiency anaemia: Chronic blood loss can lead to iron deficiency.
Probiotics from The Good Bug help support a healthy gut flora and prevent gastric issues. Now that you are familiar with gastritis, let’s see which foods are good for your gastric health and how a gastritis diet plays a crucial role in easing the symptoms.
How does diet impact gastritis?
Your stomach is like a car—the right fuel keeps it running smoothly, and the wrong stuff sputters the engine. So, it’s essential to eat foods that heal your gut lining and prevent inflammation and gas troubles. How should you plan your meals, and which are the foods good for gastric health? Here are a few things to consider:
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Role of diet: Dietary changes play a significant role in managing gastritis. Certain foods act as natural soothers, calming the irritated stomach lining and promoting healing. On the other hand, some foods can further aggravate the inflammation. Hence, focus on gentle, easily digestible options that are kind to your stomach.
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Foods to include: Incorporating more anti-inflammatory and bland foods into your diet can create a gastric-friendly haven on your plate. Steamed vegetables, lean protein sources, and whole grains are excellent options.
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Meal planning: As you focus on the food, you must also consider how much you put on the plate. Smaller, more frequent meals are easier for your stomach to digest than large, heavy ones. Spacing out your meals throughout the day and practising mindful eating can also contribute to a calmer digestive experience.
Ready to make slight changes in your diet? We’ll help you balance and garnish your plate with foods good for gastritis!
Foods good for gastric health
Restricting foods that irritate the stomach is the first step to bidding bye to gastritis. Instead, embrace a delicious platter rich in fiber, lean proteins, probiotics, and healthy fats! Here are some of the foods that are good for gastric relief:
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Fiber: Think of fiber as tiny scrubbing brushes that gently clean your digestive system. Fruits, vegetables, and whole grains are packed with this gut-loving goodness, keeping things moving smoothly and promoting overall health. Here’s how you can get fiber:
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Fruits like bananas, apples, berries, pears, etc.
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Vegetables like broccoli, carrots, beans, etc.
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Nuts and seeds
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Legumes
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Try The Good Bug’s new prebiotic fiber bars for a refreshing and healthy snack for your gut microbiome.
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Healthy fats and lean proteins: Healthy fats and lean proteins are like comfy cushions for your stomach. They help you feel fuller for longer and provide essential nutrients for healing. Some food options include:
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Salmon
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Chicken
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Avocado
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Nuts
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Probiotics and fermented foods: Probiotics help combat bacterial infections and thus reduce inflammation in the stomach. Hence, include the following probiotic-rich foods in your gastritis diet:
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Yoghurt
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Kefir
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Kimchi
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Kombucha
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Opt for probiotics and prebiotics from The Good Bug to maintain a balanced gut microbiome and relieve gastritis symptoms.
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Functional foods: Some foods are like natural superheroes for your stomach! Ginger calms nausea, while oatmeal is gentle on your stomach. Explore the world of functional foods and discover delicious ways to soothe your tummy woes. Here are a few functional foods to try out:
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Fortified cereals
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Turmeric
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Fennel seeds
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Cloves
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Anti-inflammatory foods: As the name suggests, these foods help fight off inflammation and soothe your stomach. They’re packed with antioxidants and other powerful nutrients that will have your stomach sighing with relief. Try incorporating the following anti-inflammatory foods into your diet:
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Berries like blueberries and strawberries
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Leafy greens like kale and spinach
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Fatty fish like salmon and sardines
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Low-acid juices: Low-acid fruit juices made with bananas, melons, or apples are gentle on your stomach and provide a natural sweetness to your diet. Try some vegetable juices for a refreshing boost, but stick to low-acid options like carrot or cucumber juice.
Do not go on a spree filling your plates with these options; you must be wary of a few less-friendly foods that might aggravate the symptoms.
Foods to avoid for gastritis
Seeing the foods good for gastric health might have brought a smile to your face. But do not let that smile fade when you see the foods to avoid for gastric relief. We might even strike off a few of your favourites too! Let's look at some ingredients that might irritate your tummy, so keep them out of your shelves for a while:
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Spicy foods: Spicy foods might taste exciting but can be like firecrackers for your stomach lining, causing irritation and pain. So, it's best to hold off on the chilli peppers and hot sauce.
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Fatty foods: Fatty and greasy foods take longer to digest and can weigh down your stomach, leading to discomfort and bloating. Opt for leaner protein sources and healthy fats instead.
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Fizzy drinks: Fizzy drinks and alcoholic beverages can irritate your stomach lining and worsen gastritis symptoms. Water is always your best friend for hydration and is gentle on your tummy!
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Caffeine: Coffee and other caffeinated drinks can increase stomach acid production, which can trigger gastritis. Limit your caffeine intake or consider herbal teas as a soothing alternative.
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Acidic foods: Highly acidic foods like citrus fruits and tomatoes can be harsh on your stomach. Stick to low-acid fruits and vegetables for a gentler experience.
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Dairy: Full-fat dairy products can be difficult to digest for some people with gastritis. If dairy bothers your stomach, try low-fat options or explore lactose-free alternatives.
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Fried foods: Fried foods are often high in fat and cause discomfort in the stomach. Opt for baked, grilled, or steamed options for a healthier, tummy-friendly way to prepare your meals.
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Processed meats: Processed meats like sausages and hot dogs contain high sodium and preservatives, which can harm your stomach. Stick to lean meats and poultry whenever possible.
We know ridding some of these yummy foods is a difficult choice. Practise saying no to foods that cause inflammation and embrace a healthier you!
Transform mealtimes into celebrations with these gut-friendly foods that alleviate inflammation and promote faster healing. Remember, what you eat has a powerful impact on your stomach's well-being. Spicy dishes might set your taste buds on fire, but they can leave your stomach feeling like a warzone. So, fill your plates with foods good for gastric health and witness lasting relief.
Are you looking for more personalised guidance on your gastritis journey? The Good Bug has a handful of products designed for your gut health. Visit our website today and explore a world of tummy-taming delights!
References
https://www.healthline.com/health/gastritis-diet
https://www.medicalnewstoday.com/articles/gastritis-diet
https://www.carehospitals.com/blog-detail/gastritis-diet/
https://curasia.com/diet-and-gastric-pain-foods-to-avoid-and-foods-that-help/
