Are you suffering from gastritis? You’re not alone. Four percent of adults suffer from gastric reflux more than once a week. In this article, we will share 4 tips to naturally reduce gastritis symptoms and prevent them from recurring. 


1. Adopt an Anti-Inflammatory Diet & Stay Away from Trigger Foods


Did you know that eating a poor diet can activate gastritis as it promotes inflammation within the digestive tract? As such, you are recommended to consume anti-inflammatory foods and stay away from foods that trigger the irritation of your stomach lining.


  • Limit your consumption of heavily processed and preserved foods. Replace them with fresh foods (e.g. organic fruits and vegetables).


  • Minimise your intake of sugary food and beverages.


  • Decrease your frequency of eating spicy foods as these are known to worsen gastritis symptoms


  • Refrain from taking “trigger foods” such as dairy, alcohol, caffeine and citrus fruits.



2. Eat Smaller Meals


How you eat matters just as much as what you eat. Consuming a big meal can put additional stress on your digestive tract. Hence, you are recommend to take more frequent, smaller meals (every two to four hours) instead of eating big meals two or three times per day. This helps to ease the digestive process as much as possible for your stomach and intestines, which prevents your gastritis symptoms from aggravating.





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4. Stay Active


Did you know that being overweight can worsen your gastritis symptoms? The additional body weight can push against your stomach and negatively affect your lower esophageal sphincter, increasing the likelihood of acid reflux. Thus, it is highly recommended for individuals with gastritis to exercise for at least 30 minutes per day, 5 days a week.