By Angeline Zengeya (Nutritionist, Agriprenuer)
Contact: +447909394989; angiezengeya@gmail.com
We have all heard or experienced that gnawing pain in our stomach after a day of heavy food and/or drink. Whether its acid, an ulcer, or gastritis, it can be very uncomfortable and can even exhibit itself with blood in vomit or stool.
Gastritis, if it goes untreated will lead to an ulcer. It is a digestive condition characterized by the inflammation of the lining of the stomach. This condition can be caused by a range of factors such as bacterial infections, excessive alcohol consumption, long-term use of certain medications, chronic vomiting, stress, and autoimmune disorders. The symptoms of gastritis may include abdominal pain, bloating, nausea, vomiting, and indigestion.
While medical treatment is often necessary to manage gastritis, adopting a healthy and nutritious diet can also play a significant role in supporting the healing process and managing symptoms. Proper nutrition can help reduce inflammation, promote the repair of the stomach lining, and alleviate discomfort associated with gastritis.
Some dietary tips to follow if you have gastritis:
Avoid irritants: Certain foods and beverages can irritate the stomach lining, worsening symptoms of gastritis. These include spicy foods, acidic foods, and drinks (such as citrus fruits, tomatoes, coffee, and carbonated drinks), alcohol, and fatty foods. Avoiding these irritants can help reduce inflammation and prevent stomach upset.
Choose fibre-rich foods: Foods high in fibre can be beneficial for those with gastritis. opt for whole grains, fruits, vegetables, and legumes, as they can help regulate digestion and promote a healthy gut. However, if high-fibre foods cause discomfort, try cooking them until they become soft or blending them into smoothies or soups to make them easier to digest.
Include lean proteins: Consuming lean proteins, such as fish, poultry, tofu, and beans, can provide essential nutrients while being gentle on the stomach. Avoid fried or heavily seasoned proteins, as they may irritate the stomach lining. Instead, opt for grilled, baked, or steamed preparations.
Incorporate probiotics: Probiotics are beneficial bacteria that can promote a healthy gut environment. Yogurt, kefir, sauerkraut, kimchi, and other fermented foods are excellent sources of probiotics. Consuming these foods regularly can support digestion and help alleviate symptoms of gastritis.
Consume smaller, frequent meals: Eating large meals can put excessive strain on the stomach, triggering or worsening gastritis symptoms. Instead, try eating smaller, more frequent meals throughout the day. This approach can help prevent overloading the stomach and promote easier digestion.
Stay hydrated: Drinking enough water is crucial for maintaining overall health, including the health of your digestive system. Aim to drink at least eight glasses of water daily, or more if needed. Avoid drinking substantial amounts of water during meals, as it can dilute stomach acid and interfere with digestion. Rather, hydrate between meals.
Stress management: It is essential to manage stress, as it can exacerbate gastritis symptoms. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or hobbies that help you relax. Engaging in regular physical activity can also aid in stress management and improve overall well-being.
Remember, individuals with gastritis may have different triggers and sensitivities. It is essential to listen to your body and pay attention to the specific foods that worsen your symptoms. Keeping a food diary can help you identify and eliminate potential triggers from your diet.
If you have gastritis and are unsure about which foods to include or exclude from your diet, it is recommended to consult with a registered dietitian or a healthcare professional who can provide personalized guidance and recommendations based on your specific condition.
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