Gastritis can significantly impact digestive health and overall well-being, and understanding what causes gastritis is crucial for effective management and prevention.
Explore common gastritis symptoms and discover natural ways to support digestive comfort and promote a healthy stomach lining.
What is gastritis?
Gastritis occurs when the stomach’s mucosal lining, which is a specialized layer that protects the stomach from being broken down by its own acidity, becomes inflamed.
When this lining becomes damaged or irritated, it can expose the stomach wall to stomach acid and digestive enzymes, leading to pain, nausea, and indigestion.
Over time, this inflammation can lead to erosive gastritis, where the protective lining wears away, increasing the risk of intestinal bleeding and ulcers.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) reports that gastritis is a common condition impacting up to 35 percent of people at some point in their lives.1
Gastritis can present as either acute or chronic. Acute gastritis occurs suddenly, often triggered by irritants such as excessive alcohol consumption or certain medications.
In contrast, chronic gastritis develops gradually due to long-term factors such as diet, stress, and bacterial infections.
Watch the video below to learn more about common gastritis triggers.
Gastritis symptoms
Gastritis symptoms can vary in severity but often include noticeable digestive discomfort.
Common symptoms of gastritis include:
- Indigestion
- Vomiting, especially yellow or green fluid
- Nausea
- Low appetite
- Abdominal pain, especially in the upper portion
- A sensation of burning, especially at night and in between meals
These symptoms can significantly disrupt daily life and increase the risk of further complications such as stomach ulcers and even stomach cancer if left unaddressed.
What causes gastritis?
One of the most common causes of gastritis is the bacterium Helicobacter pylori (H. pylori). When present in large amounts, these microbes release compounds that can damage the stomach lining, lower stomach acidity, and hinder stomach acid and intrinsic factor production.
“When the stomach lining is compromised, it can trigger a cascade of digestive issues,” explains Dr. Berg. “Your defenses against harmful bacteria weaken, and your ability to absorb essential nutrients, such as vitamin B12, becomes impaired.”
Additional triggers of gastritis include poor diet, excessive consumption of alcohol or coffee, chronic stress, and the overuse of medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) and proton pump inhibitors (PPIs).
Bile reflux, characterized by bile backing up into the stomach due to blocked bile ducts or other digestive issues, can also lead to gastritis symptoms.
Autoimmune gastritis, though rare, occurs when the immune system mistakenly targets the stomach’s acid-producing cells, leading to persistent inflammation.
Managing gastritis naturally
Several natural strategies may help support stomach health and promote a balanced digestive environment.
Here are six natural ways to help manage gastritis and support healthy digestive function.
1. Healthy Keto® and intermittent fasting
One of the best ways to support a healthy digestive system is to cultivate better eating habits.
Adopting a Healthy Keto® diet and incorporating intermittent fasting can work synergistically to help promote balanced blood sugar levels, support gut health, and maintain a balanced inflammatory response.
The Healthy Keto diet emphasizes nutrient-dense, low-glycemic, and anti-inflammatory foods. This includes organic, non-genetically modified (GMO) produce, healthy fats, pasture-raised meats and dairy, wild-caught fatty fish, and game meat.
These foods create an optimal environment for a calm, well-functioning digestive tract and may support the stomach’s natural defenses against irritants such as H. pylori.
Intermittent fasting, on the other hand, offers regular breaks to the digestive system, allowing it to rest and repair tissue damage by promoting the regenerative state of autophagy.
Together, Healthy Keto and intermittent fasting support digestive health and wellness by reducing strain on the stomach and promoting the body’s natural ability to maintain microbial balance and a healthy immune response.
2. Reduce stress
Chronic stress triggers the release of cortisol, the body’s primary stress hormone, which can worsen inflammation and damage the stomach lining over time.
Engaging in stress-relieving activities such as stretching and deep breathing exercises can help lower cortisol levels and combat everyday stressors.
Furthermore, regular physical activity can help regulate mood-enhancing hormones and promote relaxation, which has been shown to help naturally reduce cortisol levels.
3. Prioritize sleep
Getting enough sleep is essential for supporting immune system function, inflammatory responses, and tissue repair. Aim for 7 to 9 hours of uninterrupted sleep each night to promote digestive health.
To improve sleep quality, eliminate artificial light exposure before bed, especially from screens that emit blue light.
In addition, it’s recommended to avoid eating a few hours before bedtime to prevent blood sugar fluctuations that can disrupt sleep.
4. Promote a diverse gut microflora
Probiotics are beneficial bacteria that support a balanced and diverse gut flora, which is critical for supporting digestive health and may limit the overgrowth of harmful bacteria such as H. pylori, a major gastritis trigger.
Incorporating naturally probiotic-rich fermented foods such as kefir, yogurt, sauerkraut, and kimchi, along with nutrient-rich prebiotic foods such as cabbage, broccoli sprouts, and lightly cooked greens, can support a balanced gut microbiome.
Additionally, it’s crucial to avoid processed and sugary foods, which can trigger and worsen inflammation and disrupt the growth of beneficial gut microbes.
5. Vitamin D and zinc
Vitamin D plays an important role in supporting immune function and maintaining the body’s natural defenses against microbes such as H. Pylori.
Spending time in sunlight and consuming vitamin D-rich foods such as wild-caught fish, egg yolks, and mushrooms can help support healthy vitamin D levels.
In addition to vitamin D, research published in Nutrients recognized zinc for its ability to promote the integrity of tissues, including the stomach lining, and support balanced inflammatory responses.2
Consuming foods rich in zinc, such as oysters, grass-fed beef, and pumpkin seeds, may support the body’s natural ability to protect and maintain the gastric mucosal barrier.
When to talk to your doctor
Information related to gastritis should be discussed with a healthcare provider to determine suitable management approaches based on individual health needs.
While natural remedies can be effective, certain cases require immediate medical attention, especially if you experience severe abdominal pain, persistent vomiting, or blood in your vomit or stool.
Conditions such as autoimmune gastritis and potential complications related to gastrointestinal and liver disease require professional medical evaluation.
As with any medical condition, it’s important to consult your healthcare provider before making significant dietary or lifestyle changes, ensuring personalized guidance tailored to your needs.
Key takeaways
Understanding what causes gastritis is essential for effective management.
While a Helicobacter pylori infection is a common gastritis trigger, lifestyle factors, including a poor diet, alcohol consumption, and certain medications, can also irritate or inflame the stomach lining.
Restoring digestive health and promoting healing can be supported through Healthy Keto, probiotic-rich foods, intermittent fasting, and including whole food sources of zinc and vitamin D.
FAQ
1. What causes gastritis?
The primary cause of gastritis is an overgrowth of Helicobacter pylori bacteria in the stomach, which reduces stomach acidity and erodes the protective mucosal lining, making the stomach more vulnerable to inflammation.
In addition, a diet high in refined carbs and sugars, excessive use of nonsteroidal anti-inflammatory drugs (NSAIDs) or antacids, heavy alcohol consumption, and chronic stress can also lead to an inflamed or irritated stomach lining.
2. How do I get gastritis to go away?
Mild gastritis can often improve by adjusting your diet, reducing or eliminating exposure to irritants such as alcohol and NSAIDs, and maintaining optimal nutrient status.
Intermittent fasting and consuming naturally gut-friendly foods, such as kefir, yogurt, sauerkraut, and kimchi, cabbage and broccoli sprouts, may also help soothe and restore an inflamed stomach lining.
3. Is gastritis very serious?
While gastritis can be uncomfortable, it isn’t always serious in the early stages. However, if left untreated, gastritis can progress into stomach ulcers and even stomach cancer in some cases.
This underscores the importance of recognizing the signs and symptoms of gastritis and taking proactive measures to address potential causes as quickly as possible.
4. What can be mistaken for gastritis?
Other digestive issues, such as peptic ulcers, gastroesophageal reflux disease (GERD), or gallbladder problems, can trigger similar symptoms to gastritis or even contribute to its development.
If you experience ongoing abdominal discomfort, it’s essential to consult a healthcare provider to rule out other conditions and develop an appropriate treatment plan.
5. What are the best foods for gastritis?
High-quality, nutrient-dense foods such as organic, non-genetically modified cooked vegetables and probiotic-rich fermented foods can help soothe and heal the stomach lining.
Foods such as cabbage and broccoli sprouts may help rebuild the stomach lining and help balance the gut microbiome, which is crucial for overall digestive health.
6. What should I avoid if I have gastritis?
Avoid substances that can exacerbate gastritis or cause further irritation, such as drinking too much alcohol, eating spicy or highly acidic foods, and prolonged use of NSAIDs, proton pump inhibitors, and antacids.
However, it’s critical to consult a healthcare provider before making changes to your medication regimen.
