No. 16 Understanding Gastritis

Written By Elle Cole

What is Gastritis?

Gastritis refers to a range of conditions that involve inflammation of the stomach lining—a protective mucus barrier that shields the stomach wall from harsh digestive acids. When this barrier is compromised, digestive juices can irritate the lining, causing inflammation and symptoms ranging from mild discomfort to severe pain.

Gastritis may develop suddenly (acute) or progress gradually over time (chronic). While many people experience brief indigestion, chronic or severe cases can lead to ulcers, internal bleeding, and even stomach cancer, especially in cases involving atrophic gastritis. Unfortunately, these serious risks are often overlooked due to the misconception that gastritis is “just indigestion.”

Decoding the Causes of Gastritis

Primary Instigators

  • Helicobacter pylori (H. pylori) Infection
    This bacterium is a global health concern and the leading cause of chronic gastritis. It often remains asymptomatic but can persist for decades, increasing the risk of ulcers and gastric cancer.

  • NSAIDs (Nonsteroidal Anti-Inflammatory Drugs)
    Frequent or high-dose use of medications like ibuprofen and naproxen erodes the stomach lining and is a leading cause of both acute and chronic gastritis.

  • Excessive Alcohol Consumption
    Alcohol breaks down the protective mucus barrier, leaving the stomach lining exposed to digestive acids.

Contributing Factors

  • Age
    Aging thins the stomach lining and increases vulnerability to infection and autoimmunity.

  • Stress-Induced Gastritis
    Physical trauma or chronic psychological stress disrupts the gut-brain axis, increasing acid secretion and weakening the stomach’s defenses.

  • Autoimmune Gastritis
    The immune system attacks healthy stomach cells, often seen in people with autoimmune disorders like Hashimoto’s or Type 1 diabetes. Women, who are disproportionately affected by autoimmune diseases, often face delayed diagnosis.

  • Other Medical Conditions
    Crohn’s disease, celiac disease, HIV/AIDS, and parasitic infections may contribute to gastritis. Subtypes like eosinophilic or lymphocytic gastritis often relate to allergies or gluten sensitivity.

Emerging Concerns: Emulsifiers in Food

Common food additives like carboxymethylcellulose (CMC), polysorbate 80, and carrageenan may alter the gut microbiome and thin the intestinal mucus layer. This can lead to dysbiosis, leaky gut, and low-grade systemic inflammation, which are implicated in chronic diseases including IBD and obesity. While more human studies are needed, the emerging evidence urges caution in emulsifier consumption.

Recognizing the Signs: Symptoms of Gastritis

Symptoms range from mild to severe and may include:

  • Burning or gnawing stomach pain

  • Nausea or vomiting

  • Early satiety (feeling full after small meals)

  • Bloating, burping, or flatulence

  • Unexplained weight loss or loss of appetite

When to Seek Medical Attention

Contact a healthcare provider if you experience:

  • Persistent indigestion or stomach pain lasting over a week

  • Pain that worsens or returns frequently

  • Loss of appetite or feeling full after small meals

  • Unexplained weight loss

  • Painful or difficult swallowing

  • Persistent vomiting

  • Gastritis symptoms triggered by medications

Seek emergency care immediately if you notice:

  • Vomit that’s bright red or looks like coffee grounds

  • Black, tar-like, foul-smelling stool

  • Sudden severe stomach or chest pain

The Gut-Brain Axis and Systemic Inflammation in Gastritis

Gut health is intimately connected to the brain and immune system. The gut microbiome produces neurotransmitters (like serotonin and GABA) and anti-inflammatory compounds (like SCFAs). Dysbiosis can lead to leaky gut, systemic inflammation, and pain sensitivity—all of which can aggravate or trigger gastritis.

Migraines and Gut Health

Migraine is more common in people with gastrointestinal disorders. Dysbiosis can activate inflammatory pathways in the nervous system, while food sensitivities (e.g., to gluten, dairy, alcohol) often act as triggers. A gluten-free diet, for example, is highly effective in reducing migraines in celiac patients.

Chronic Inflammation: A Broader Health Issue

Nearly 35% of U.S. adults experience systemic inflammation. Addressing the gut microbiome is increasingly recognized as essential for treating not just digestive issues but widespread inflammatory conditions.

Comprehensive Strategies for Managing Gastritis

Dietary Approaches

Anti-Inflammatory Foods

  • Berries, leafy greens, cruciferous vegetables

  • Whole grains, legumes

  • Oily fish, olive oil, nuts

  • Probiotic foods: yogurt, kefir, kimchi, sauerkraut

  • Prebiotics: garlic, onions, bananas, oats

Foods to Avoid

  • Fried and fatty foods

  • High-fat dairy (if lactose intolerant)

  • Caffeine, alcohol, sugary drinks

  • Spicy foods and processed meats

  • Irregular eating patterns or large meals

Eat More Of Avoid/Limit Fruits, leafy greens Sugary snacks, caffeine, alcohol Whole grains, legumes Fried, fatty, and spicy foods Probiotic and prebiotic sources Processed meats, irregular meals

The Power of Probiotics

Specific strains (like Lactobacillus and Bifidobacterium) show promise in reducing inflammation, aiding digestion, and even easing migraines. Consumers should prioritize strains backed by clinical data and choose supplements with clear CFU counts and expiration stability.

Meal Timing and Eating Habits

Eat smaller, more frequent meals on a regular schedule. Avoid skipping meals and practice mindful eating.

Lifestyle Modifications

  • Stress Management: Incorporate yoga, meditation, or therapy to regulate the gut-brain axis.

  • Quit Smoking and Limit Alcohol: Both directly harm the stomach lining.

  • Avoid NSAIDs: Use alternatives under medical supervision.

Medical Treatments

  • Acid Reducers: Antacids, H2 blockers (e.g., famotidine), and PPIs (e.g., omeprazole) reduce acid and promote healing.

  • Treat Infections: Antibiotics for H. pylori are crucial.

  • Nutritional Supplements: B12 or iron may be needed in autoimmune or bleeding-related gastritis.

Complications of Untreated Gastritis

  • Ulcers and Bleeding: May cause vomiting blood or black stools.

  • Anemia: From chronic bleeding or B12 deficiency (pernicious anemia).

  • Increased Cancer Risk: Especially with H. pylori infection or atrophic gastritis.

Prevention and Long-Term Gut Wellness

Food Safety

  • Wash hands regularly

  • Cook meat to safe temperatures

  • Store food properly and avoid cross-contamination

Lifestyle Habits

  • Eat a diverse, anti-inflammatory diet

  • Manage stress consistently

  • Stay hydrated and get adequate rest

  • Avoid smoking, excess alcohol, and unnecessary NSAIDs

  • Be mindful of food sensitivities

Conclusion

Gastritis is more than an occasional stomachache—it’s an inflammatory condition that can lead to serious complications if ignored. Root causes range from infections and stress to autoimmune responses and food additives. Fortunately, holistic management through diet, lifestyle, and targeted medical support offers a path to healing and prevention.

Understanding the gut’s central role in whole-body health empowers individuals to take proactive steps toward long-term wellness—because when the gut thrives, so does the rest of the body.

Sources Used

Mayo Clinic: Gastritis

Cleveland Clinic: Gastritis

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Gastritis

Johns Hopkins Medicine: Gastritis

PubMed Central (PMC) - NIH: Gastritis - StatPearls

WebMD: Treating Gastritis Naturally

Medical News Today: What to eat and avoid with gastritis

Healthline: The Gastritis Diet: What to Eat and What to Avoid

Mount Sinai: Gastritis

American College of Gastroenterology (ACG): Helicobacter pylori (H. pylori)

NHS (National Health Service - UK): Gastritis

Elle Cole https://coleturecompany.com
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