The Gastritis Healing Book

1. Understand gastritis: Inflammation of the stomach lining

Gastritis is nothing more than the inflammation of the stomach lining, also known as the gastric mucosa, which is the layer that lines the inner layers (submucosa, muscularis, and serosa) of the stomach, and which, in turn, is covered by another layer that protects it from irritating substances such as stomach acid and pepsin.

Gastritis defined. Gastritis occurs when the protective mucosal barrier of the stomach is compromised, allowing stomach acid and pepsin to irritate and inflame the stomach lining. This condition can be acute (sudden onset) or chronic (long-lasting), and it may be erosive (causing lesions) or non-erosive. Understanding the nature of gastritis is crucial for effective treatment and prevention.

Types and severity. Gastritis can vary in severity and presentation:

• Acute gastritis: Sudden onset, often resolves quickly with treatment
• Chronic gastritis: Long-term inflammation, may be asymptomatic
• Erosive gastritis: Causes small lesions in the stomach lining
• Non-erosive gastritis: Inflammation without visible damage
• Atrophic gastritis: Gradual loss of gastric cells, potentially serious

2. Identify causes: H. pylori, NSAIDs, stress, and lifestyle factors

Most often, gastritis is usually multifactorial—that is, it is caused by multiple factors that affect the stomach lining.

Common triggers. Gastritis can be caused by various factors, often working in combination. Understanding these triggers is essential for prevention and treatment:

• Helicobacter pylori infection: A common bacteria that can colonize the stomach lining
• Non-steroidal anti-inflammatory drugs (NSAIDs): Medications like ibuprofen and aspirin
• Excessive alcohol consumption: Can erode the stomach's protective barrier
• Chronic stress: Decreases gastric secretions and protective mechanisms
• Poor diet: Consuming irritating or acidic foods regularly
• Smoking: Increases acid secretion and damages the stomach lining
• Autoimmune disorders: The immune system attacks stomach cells

Risk factors. Certain lifestyle choices and medical conditions can increase the risk of developing gastritis. These include a diet high in processed foods, excessive alcohol consumption, smoking, chronic stress, and certain medical conditions like Crohn's disease or autoimmune disorders.

3. Recognize symptoms: Pain, heartburn, nausea, and weight loss

The symptoms that a particular person may present often do not coincide with the symptoms that others have, even if the individuals suffer from the same type of gastritis.

Common symptoms. While gastritis symptoms can vary, some are more common:

• Stomach pain or discomfort
• Heartburn or acid reflux
• Nausea and vomiting
• Loss of appetite
• Bloating and indigestion
• Fatigue
• Unintended weight loss

Symptom variability. It's important to note that symptoms can differ greatly between individuals, even those with the same type of gastritis. Some people may experience severe symptoms, while others might be asymptomatic. The severity and combination of symptoms can depend on the underlying cause, the individual's overall health, and the duration of the condition.

4. Implement a gastritis-friendly diet: pH balance and easy digestion

For at least the first 90 days, you must consume only foods that have a pH level higher than 5. This will help suppress the activity of pepsin, which is necessary for the inflammation and irritation in the stomach to decrease faster.

pH-balanced eating. A gastritis-friendly diet focuses on foods with a pH above 5 to reduce stomach acid and pepsin activity. This approach helps minimize irritation and promotes healing:

Recommended foods:

• Non-acidic fruits: Bananas, melons, papaya
• Vegetables: Spinach, broccoli, carrots, potatoes
• Lean proteins: Skinless chicken, turkey, fish
• Whole grains: Oats, rice, quinoa
• Plant-based milk alternatives

Foods to avoid:

• Acidic fruits: Citrus, berries, tomatoes
• Spicy foods and irritating spices
• Caffeine and alcohol
• Processed and fatty foods
• Dairy products (for most people)

Easy digestion. Choose foods that are easy to digest and prepare them in ways that promote gentle digestion, such as steaming, boiling, or baking instead of frying. Eating smaller, more frequent meals can also help reduce the burden on the stomach and promote healing.

5. Modify habits: Chew thoroughly, avoid irritants, manage stress

Chewing the food until it is practically liquefied in your mouth brings with it two other great benefits.

Mindful eating habits. Adopting certain eating habits can significantly improve digestion and reduce gastritis symptoms:

• Chew thoroughly: Aim for 30-50 chews per bite to break down food and mix it with saliva
• Eat slowly: Take your time during meals to prevent overeating and aid digestion
• Avoid lying down after meals: Wait at least 3 hours before reclining to prevent acid reflux
• Don't skip meals: Eating regularly helps prevent excess acid buildup
• Limit water during meals: Drink water between meals to avoid diluting stomach acid

Stress management. Chronic stress can exacerbate gastritis symptoms. Implement stress-reduction techniques such as:

• Deep breathing exercises
• Meditation or mindfulness practices
• Regular physical activity
• Adequate sleep
• Pursuing hobbies and relaxation activities

6. Boost healing: Supplements, home remedies, and gastroprotection

To protect the stomach lining, you can use a drug with a gastroprotective effect, such as sucralfate. This medication not only protects the stomach lining, but also stimulates the production of gastroprotective agents such as gastric mucus, bicarbonate, and prostaglandins.

Supportive supplements. Certain supplements can aid in gastritis healing:

• DGL (Deglycyrrhized Licorice): Stimulates mucus production
• L-Glutamine: Supports gut lining repair
• Zinc Carnosine: Promotes stomach lining healing
• Probiotics: Support gut health and immune function

Natural remedies. Some home remedies can provide relief:

• Aloe vera juice: Soothes the stomach lining
• Chamomile tea: Reduces inflammation
• Slippery elm: Forms a protective coating in the digestive tract
• Bone broth: Rich in gut-healing nutrients

Gastroprotection. Medications like sucralfate or natural alternatives like DGL can help protect the stomach lining and promote healing. Always consult with a healthcare professional before starting any new supplement or medication regimen.

7. Navigate recovery: Manage flare-ups and medication transitions

Flare-ups are common and "normal" when one is suffering from gastritis. In general, flare-ups are usually more frequent in the first months of the disease, as this is when the person does not know which foods and bad habits can exacerbate inflammation in the stomach or worsen their symptoms.

Managing flare-ups. During a gastritis flare-up:

• Identify and eliminate triggers
• Stick to easily digestible foods
• Use gastroprotective supplements or medications
• Apply heat to the stomach area for comfort
• Stay hydrated with alkaline water or herbal teas

Medication transitions. If transitioning off proton pump inhibitors (PPIs):

• Work with a healthcare provider to create a tapering plan
• Gradually reduce dosage over time
• Consider using H2 blockers as an intermediate step
• Increase use of natural gastroprotective agents
• Monitor symptoms closely and adjust as needed

8. Maintain long-term health: Balanced nutrition and lifestyle

The only way to succeed with this book is by consistently applying the advice and following the principles in it. It is no use reading or acquiring so much information on a subject if you do not apply what you have learned.

Sustained healing. Long-term management of gastritis involves maintaining a balanced diet and healthy lifestyle:

• Continue to favor alkaline, easily digestible foods
• Gradually reintroduce a wider variety of foods, monitoring tolerance
• Maintain stress management practices
• Stay physically active with gentle exercises
• Get regular check-ups to monitor gastritis status

Ongoing vigilance. Even after symptoms improve, be cautious about reintroducing potential trigger foods or habits. Keep a food and symptom diary to identify patterns and maintain awareness of your digestive health. Remember that healing is a process, and consistency in applying healthy habits is key to long-term gastritis management and overall digestive health.

Last updated: March 11, 2025