GASTRITIS

When that burning, gnawing stomach feeling is your lining saying: “I’m irritated."

Overview

If you’re dealing with upper-abdominal pain, nausea, reflux, early fullness, or you feel “raw” after eating, gastritis may be the reason.

Gastritis simply means inflammation/irritation of the stomach lining. The most common drivers are H. pylori infection, regular NSAID use (ibuprofen/aspirin/naproxen), poor food choices and alcohol but stress, smoking, bile reflux, and autoimmune patterns can contribute too.

If this is you, gastritis might be involved

  • burning or gnawing pain in the upper abdomen
  • nausea, queasiness, “food sitting there”
  • feeling full quickly
  • burping, bloating, reflux/heartburn
  • symptoms worse with coffee, alcohol, spicy foods, NSAIDs
  • symptoms flaring during stress

The “Why” (root causes, but made simple)

1. H. pylori
A common stomach bacteria that can drive chronic gastritis and ulcers.
Small Step, Big Win: Natural antimicrobials like oil of oregano can help to kill H.Pylori but always work with a doctor before using strong antimicrobials - even if they are natural.

2. NSAIDs
Regular over the counter anti-inflammatory medication can irritate and weaken the stomach lining.
Small Step, Big Win: Instead of pharmaceuticals, drink a glass of InflammationShield daily to reduce chronic inflammation.

3. Alcohol + smoking
Both can inflame/erode the lining and worsen symptoms.
Small Step, Big Win: Take a 7-day alcohol break while your stomach calms down.

4. Stress + rushing meals
Stress doesn’t “cause” all gastritis, but it can worsen symptoms and delay healing.
Small Step, Big Win: 3 slow breaths before meals (long exhale). Your stomach works better when you’re not in fight-or-flight.

The Practical Healing Roadmap (what to do today)

Step 1: Do a 7-day “stomach calm” menu (simple + doable)

You’re not eating like this forever, it’s a reset.

Choose mostly:

  • eggs, chicken, fish
  • cooked veg (carrots, baby marrow, pumpkin, spinach)
  • potatoes/sweet potatoes
  • bananas, applesauce, pears
  • soups/broths


Reduce for 7 days:

  • coffee (even “just one”)
  • alcohol
  • spicy foods, tomato-heavy sauces, citrus on an empty stomach
  • fried/ultra-processed foods

Small Step, Big Win: Make dinner a “soup + protein” meal for 3 nights this week.

Step 2: Eat in a way that’s lining-friendly

Big meals + late meals often backfire.

Do this:

  • Stick to 3 balanced meals a day and avoid snacking
  • stop eating 2–3 hours before bed
  • chew more than you think you need to

Small Step, Big Win: Set a 10-minute timer and slow your meal down once per day.

Step 3: Keep irritants off the wound

If the lining is inflamed, irritants feel like pouring lemon on a paper cut.

Small Step, Big Win: Switch your morning coffee to rooibos or green tea for 7 days (then reintroduce and see what your stomach says).

Step 4: Don’t guess — rule out H. pylori if symptoms persist

If you keep “calming” your stomach and it keeps coming back, you want clarity.

Ask about:

  • urea breath test or stool antigen test for H.Pylori

Small Step, Big Win: Write down your top 3 symptoms + triggers and take it to your appointment (makes care faster and clearer).

Step 5: Rebuild gently (so you don’t flare again)

Once symptoms improve, reintroduce foods one at a time.

Reintroduce in this order (usually easiest):

  1. cooked veg variety
  2. healthy fats (olive oil, avo)
  3. mild spice
  4. coffee (last)

Small Step, Big Win: Add 1 teaspoon olive oil to cooked veg daily (easy calories without irritation for many people).

Vitamin G Support for Gastritis (simple stack)

GutShield +

GutShield +

How it Helps - Repairs and rebalances the gut microbiome.
Why It Matters - A calmer, stronger lining = fewer flares and better tolerance.
StressShield+

StressShield+

(Optional) How it Helps - Supports nervous system regulation.
Why It Matters - Stress can amplify symptoms and slow recovery.
InflammationShield +

InflammationShield +

How it Helps - Reduces chronic inflammation.
Why It Matters - Gastritis is literally an inflammatory state.
Kickstart Wellness Bundle

Our Recommended Support Bundle

Calms gut inflammation and helps repair the gut microbiome Start with: Kickstart Wellness Bundle

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A final note

Gastritis usually improves when you:

  • remove the irritants,
  • calm the inflammation,
  • slow down meals,
  • and confirm/clear H. pylori if it’s there.
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Want to dive deeper into the science?

  1. Podcast (Dr Mark Hyman) – acid suppression + root-cause digestive approach
    (Mark Hyman, MD)
  2. Rupa Health article – functional medicine protocol for gastritis
    (Rupa Health)
  3. Research (Frontiers) – H. pylori, microbiome changes, and gastritis/related outcomes
    (Frontiers)