Healing Gastritis Naturally: Functional Medicine Strategies for a Healthier Stomach Lining

By Helen Ross, Gut Health Nutritionist

Stomach pain

Gastritis is a common yet often misunderstood condition characterised by inflammation of the stomach lining. From a functional medicine perspective, gastritis is not merely a local gastric issue, but a symptom of deeper systemic imbalances that need to be addressed holistically. Rather than masking symptoms with medications, a functional approach seeks to uncover and address the root causes, using natural interventions to support healing and long-term digestive wellness.

What Is Gastritis?

Gastritis refers to inflammation, irritation, or erosion of the gastric mucosa—the protective lining of the stomach. It may present acutely (suddenly) or chronically, and symptoms can include:

• Upper abdominal pain or discomfort

• Nausea or vomiting

• Loss of appetite

• Bloating or belching

• In some cases, bleeding or dark stools

Conventional medicine often treats gastritis with acid-suppressing medications such as proton pump inhibitors (PPIs) or antacids. While these can relieve symptoms, they do not address the underlying causes and may worsen gut health over time by impairing digestion and nutrient absorption (1).

Root Causes of Gastritis:

Functional medicine recognises that gastritis often stems from a combination of factors that weaken the stomach’s protective lining or disrupt the gut microbiome.

1. Helicobacter pylori (H. pylori) Infection

H. pylori is a common bacterial infection and one of the most prevalent causes of chronic gastritis worldwide (2). This bacterium can impair the mucus layer, disrupt stomach acid regulation, and trigger an immune response that damages the gastric lining.

2. Low Stomach Acid (Hypochlorhydria)

Contrary to popular belief, many individuals with gastritis have too little stomach acid, not too much (3). Low acid impairs digestion, allows pathogenic bacteria to thrive, and contributes to reflux, bloating, and nutrient deficiencies.

3. NSAID Use (Non-Steroidal Anti-Inflammatory Drugs)

Regular use of aspirin, ibuprofen, or naproxen can erode the stomach lining and inhibit prostaglandins that protect gastric tissue (4).

4. Chronic Stress

Stress impacts the gut-brain axis, reduces mucosal blood flow, delays gastric emptying, and compromises immune defenses in the gut (5). It's a major but under-recognised contributor to gastritis.

5. Alcohol and Smoking

Alcohol irritates the stomach lining and impairs mucosal repair, while smoking increases gastric acid secretion and H. pylori virulence (6).

6. Food Sensitivities and Gut Dysbiosis

Food intolerances (e.g., gluten or dairy), imbalanced gut flora, and small intestinal bacterial overgrowth (SIBO) can promote systemic and local inflammation, increasing susceptibility to gastritis (7).

Dietary Approaches to Support Gastric Healing

An anti-inflammatory green smoothie

1. An Anti-Inflammatory Diet

A whole-foods diet rich in anti-inflammatory compounds helps calm the gut lining.

Key dietary elements include:

• Cooked vegetables: especially squashes, carrots, courgettes, and spinach

• Lean proteins: such as turkey, chicken, eggs, and white fish

• Healthy fats: extra virgin olive oil, avocados, and omega-3-rich foods

• Mucilaginous foods: aloe vera juice, slippery elm, and okra soothe the stomach lining

• Bone broth: rich in glycine and glutamine to support mucosal repair (8).

2. Avoid Irritants

Eliminate or reduce:

• Caffeine, alcohol, and spicy foods

• Fried, ultra-processed, or acidic foods (tomato-based sauces, vinegar)

• Gluten and dairy (temporarily), especially if food sensitivities are suspected

• Fizzy drinks and artificial sweeteners

3. Small, Frequent Meals

Eating smaller meals helps reduce the burden on the digestive system, promotes better gastric emptying, and minimises acid reflux or discomfort.

Lifestyle Strategies for Healing

Green forest for calm and relaxation

1. Stress Reduction

Techniques like yoga, breathwork, meditation, and nature walks stimulate the vagus nerve and reduce stress-induced digestive dysfunction (9).

2. Mindful Eating

Slow, mindful eating, chewing thoroughly, and avoiding screens or stressful conversations during meals improves digestion and nutrient absorption.

3. Adequate Sleep

Poor sleep impacts gut immunity and increases inflammatory markers. Aim for 7–9 hours of restorative sleep each night (10).

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Unaddressed or chronic gastritis can lead to several short- and long-term health risks, particularly if the root causes are not identified and managed.

Here's a breakdown of the key risks:

Progression to Peptic Ulcers

Ongoing inflammation can erode the stomach or duodenal lining, leading to ulcer formation. Peptic ulcers can cause:

• Severe pain

• Internal bleeding (visible as black or tarry stools)

• Perforation (a medical emergency)

NSAID-induced and H. pylori-related gastritis are common precursors to ulcer formation.

Gastrointestinal Bleeding

Chronic gastritis, especially erosive or atrophic types, can lead to bleeding in the stomach. This may present as:

• Vomiting blood (haematemesis)

• Anaemia from slow, chronic blood loss

• Fatigue, weakness, and shortness of breath

Iron and B12 Deficiency

Gastritis can impair the secretion of intrinsic factor and stomach acid, both essential for nutrient absorption. This may result in:

• Vitamin B12 deficiency → leading to neurological symptoms, fatigue, or even irreversible nerve damage if uncorrected

• Iron deficiency anaemia → from both bleeding and impaired absorption

Atrophic Gastritis and Intestinal Metaplasia

Long-standing inflammation, especially from H. pylori, can lead to atrophic gastritis, where gastric glands are lost. Over time, this can progress to:

• Intestinal metaplasia, where stomach cells begin to resemble intestinal cells - considered a pre-cancerous condition

• Increased risk of gastric cancer, especially in genetically predisposed individuals or those with autoimmune gastritis (11).

Increased Risk of Gastric Cancer

Chronic gastritis, particularly when caused by H. pylori, is a recognised risk factor for gastric carcinoma and MALT lymphoma (a type of stomach-associated lymphoid cancer) (12).

Gut-Brain Axis Disruption

Ongoing digestive inflammation and nutrient deficiencies can impact the gut-brain connection, potentially leading to:

• Mood disorders (anxiety, depression)

• Cognitive issues (brain fog, memory problems)

• Poor stress resilience

Increased Risk of SIBO and Dysbiosis

Reduced stomach acid from long-standing gastritis can allow bacteria to overgrow in the small intestine (SIBO), which worsens bloating, malabsorption, and inflammation.

Systemic Inflammation and Autoimmunity

Chronic gastritis—particularly of autoimmune origin (e.g., autoimmune metaplastic atrophic gastritis) - can be associated with other autoimmune conditions like:

• Hashimoto’s thyroiditis

• Pernicious anemia

• Type 1 diabetes

The constant immune activation may contribute to systemic inflammation.

Why Addressing Gastritis Matters

Consequence Mechanism

Peptic ulcers Mucosal erosion from inflammation

GI bleeding & anaemia Damage to blood vessels or chronic blood loss

Nutrient deficiencies Impaired acid production, intrinsic factor loss

Gastric cancer risk H. pylori, atrophic changes, DNA damage

Gut dysbiosis/SIBO Low stomach acid allows bacterial overgrowth

Brain & mood issues Malabsorption, chronic inflammation

Autoimmune flare-ups Mucosal immune dysregulation

Key Takeaway:

Ignoring gastritis is not benign. Left untreated, it can impair digestion, increase disease risk, and silently affect multiple body systems. A functional medicine approach that identifies and treats root causes early on is critical for long-term digestive and systemic health.

Testing and Personalisation

Functional testing can help tailor an individual plan:

MetaXplore GI Plus metagenomic shotgun sequencing microbiome stool test

• Shotgun Metagenomics Stool Analysis (MetaXplore GI Plus): To assess microbiome health and inflammation.

• Helicobacter pylori testing

• SIBO Breath Test: To rule out small intestinal bacterial overgrowth

• Blood testing to assess for deficiencies - for example: FBC, B12, folate, iron, ferritin

Conclusion

Gastritis is not merely a nuisance but a signal that something deeper is out of balance. By addressing root causes—whether microbial, nutritional, stress-related, or environmental—we can support true healing from the inside out. Using food as medicine, targeted nutrients, and lifestyle strategies, functional medicine empowers us to restore digestive health and vitality.

Get in touch if you think you might be experiencing gastritis or similar digestive distress. I offer a free 15-minute call so I can learn more about what you’re struggling with, and explain how I might be able to best help you.

My Simple Gut ReSet is designed to help us get to the root cause or causes of your health issues. The aim is to nourish and support the gut lining to assist it back to a healthy state. A robust intestinal lining is an essential first step for finding freedom from painful, frustrating and embarrassing symptoms of IBS and other gut-related symptoms and health problems.

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References

1. Reimer, C. et al. (2016). Proton pump inhibitors: potential adverse effects. Current Gastroenterology Reports, 18(11), 1-7.

2. Kusters, J. G., van Vliet, A. H., & Kuipers, E. J. (2006). Pathogenesis of Helicobacter pylori infection. Clinical Microbiology Reviews, 19(3), 449–490.

3. Wright, J. V. (2001). Why Stomach Acid is Good for You. M. Lenard, ed. M. Evans and Company.

4. Sostres, C., Gargallo, C. J., & Lanas, A. (2010). Nonsteroidal anti-inflammatory drugs and upper and lower gastrointestinal mucosal damage. Arthritis Research & Therapy, 12(Suppl 3), S2.

5. Vanuytsel, T. et al. (2014). Psychological stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. Neurogastroenterology & Motility, 26(2), 274–288.

6. Szabo, S. (1991). Mechanisms of mucosal injury in the stomach and duodenum: time-sequence analysis of morphologic, functional, biochemical, and histochemical studies. Scandinavian Journal of Gastroenterology. Supplement, 180, 21–28.

7. Fasano, A. (2012). Leaky gut and autoimmune diseases. Clinical Reviews in Allergy & Immunology, 42(1), 71–78.

8. Ziegler, T. R. et al. (2003). Glutamine and the gastrointestinal tract. Current Opinion in Clinical Nutrition & Metabolic Care, 6(6), 567–572.

9. Mayer, E. A. (2011). Gut feelings: the emerging biology of gut–brain communication. Nature Reviews Neuroscience, 12(8), 453–466.

10. Benedict, C., & Cedernaes, J. (2018). Could a good night's sleep improve gut health? Nature Reviews Gastroenterology & Hepatology, 15, 285–286.

11. Correa, P. (1992). Human gastric carcinogenesis: a multistep and multifactorial process—First American Cancer Society Award Lecture on Cancer Epidemiology and Prevention. Cancer Research, 52(24), 6735–6740.

12. Polk, D. B., & Peek, R. M. (2010). Helicobacter pylori: gastric cancer and beyond. Nature Reviews Cancer, 10(6), 403–414.