Gastritis is an inflammation of the inner lining of the stomach. It causes many discomforts: abdominal pain, heartburn, bloating, and vomiting.
Its causes are just as numerous: a lot of stress, excessive alcohol consumption, tobacco, certain medications, bile reflux, or conditions such as Biermer’s disease.
But in 90% of cases, infection by Helicobacter pylori is responsible. This colonizing bacteria exhibits significant geographical disparities and affects 15 to 30% of the French population.
And its risk is said to increase with age! To treat gastritis, various medication treatments are generally prescribed depending on its form, acute or chronic, and its origin.
Hygienic-dietetic rules are also essential to relieve inflammation and prevent possible complications such as ulcer and stomach cancer. Here, I outline the essential foods to fight against gastritis.
1. Seeds
Rich in omega-3s, seeds are also high in mucilage. These soluble fibers swell on contact with water to form a viscous gel, particularly comforting in cases of gastritis.
Flax seeds, chia seeds, psyllium seeds, or even sprouted mustard or basil seeds are especially anti-inflammatory and recommended.
You can add seeds once a day to your dishes, yogurts, or drinks.
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2. Fatty fish
Among foods rich in omega-3 and antioxidants, fatty fish are a great choice.
I recommend consuming them twice a week. Cook to your taste sardines, mackerel, trout, or bluefin tuna, or place them on a slice of wholemeal bread with lemon.
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3. Nuts
“Fatty fruits” are excellent foods in the case of gastric pain. I recommend nuts (cashew, pecan, macadamia), hazelnuts, almonds, peanuts…
Rich in vitamin E, zinc, copper, and omega-3, you can eat 1 handful of nuts per day at breakfast, for example, to start the day well.
Also prioritize vegetable oils like olive, walnut, rapeseed, or flax.
For the same reasons, you can also incorporate into your meals ½ avocado a day.
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4. Turmeric
Turmeric is a spice with anti-inflammatory properties that can help alleviate the pains of gastritis.
Curcumin, its active molecule, prevents heartburn and protects mucous membranes. It is studied for its anti-tumor activity in cases of gastrointestinal cancer.
It’s really easy to add to your diet. Regularly season your dishes (vegetables, meats, fish…) with a teaspoon of turmeric and a pinch of black pepper to better absorb curcumin.
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5. Broccoli
A genuine health vegetable, broccoli is renowned for its effectiveness against Helicobacter pylori.
Several studies have demonstrated its antibiotic action thanks to isothiocyanates, including sulforaphane, a powerful antioxidant.
I recommend adding it to the menu two to three times a week. Preferably steam broccoli to benefit from its effects.
6. Gentle fibers
Some fruits and vegetables that are easy for the body to digest should be preferred over others.
Apple, banana, carrot, both raw and cooked, zucchini, and sweet potato, are ideal when the stomach is weakened.
Prepare them using delicious recipes so you don’t get bored: mashed for savory dishes, compote for sweet ones.
7. Aloe Vera
Belonging to the cactus family, aloe vera is a plant with a thousand and one virtues : anti-reflux, anti-stress, anti-acid, healing…
It comes in many forms, but I advise you to choose its liquid form with the aloe vera pulp from its leaves.
You can undergo an aloe vera cure for two weeks, with 1 dose of 30 ml before lunch or two doses of 15 ml before each main meal. You will quickly notice the difference.
Renew if necessary two to three times a year from the first digestive discomforts.
8. Bicarbonate-rich Waters
To reduce gastric acidity and regulate the body’s pH, one can turn to sparkling waters. I recommend varying the waters throughout the day.
After a workout session, for example, you can drink two large glasses of bicarbonate-rich water such as Rozana, Vichy-St-Celestin, St-Yorre, or Badoit.
9. Herbal Teas and Infusions
Chamomile, licorice, peppermint, and ginger have calming and bactericidal properties. These plants protect the digestive system.
While avoiding drinking too hot to prevent irritation, prepare two cups of infusion per day from those I suggest, either as a single ingredient or mixed.
My Nutritional Advice in Case of Gastritis
Conversely, some foods are to be avoided in case of gastritis:
- Strong spices like chili
- Acidifying foods like refined cereals, fruit juices, vinegar
- Sugary products: candies, confections, sugary drinks
- Salt and very salty foods like cold cuts, cheeses
- Cooked fat and fatty foods in excess
- Coffee, tea, and chocolate
- Alcoholic beverages
What you need to remember is that anything that can irritate the digestive system and slow down gastric emptying is strongly discouraged, always taking into account your individual tolerances.
During this recovery period, pamper your stomach by favoring small regular meals rather than too heavy ones. Also, avoid keeping your stomach empty for long hours to avoid further stimulating gastric juices.
Finally, remember that your well-being is a whole. Try to reduce your stress by promoting good sleep, regular exercise, and gentle activities (reading, meditation, yoga…). If you smoke, reduce your tobacco consumption.
As for self-medication, it can be clumsy and harmful. I invite you to rather follow your doctor’s advice.
