Gastritis Healing Protocol (with hindsight)

I’ve been putting off writing this post for a long time. But when I read that Gordon Ryan is retiring from competition due to stomach problems, it reminded me that I have a responsibility to share what I’ve learned. Stomach problems, even when not life-threatening, can be debilitating, painful, and drag on for years. If I can help even one person recover from gastritis more quickly, it’s worth sharing this post.

I had a bad bout of gastritis starting in 2017 and not fully resolving until about a year ago. So basically the entire Trump administration (which definitely elevated my stress levels). For months the pain was agonizing, then sporadic but intense as I weaned myself off PPIs, then intermittent and annoying. It felt like it was taking forever to recover, and I eventually got an endoscopy, which revealed mild inflammation (gastritis) with no h. pylori, no ulcers, and no other abnormalities.

What caused it? It was a stomach bug that put me over the edge, but I was vulnerable due to stress, poor sleep habits, and possibly too much alcohol.

I’m recovered now, with more of an “iron stomach” than I ever had. I can eat large meals, extremely spicy foods, and strange food combinations no problem. Once in awhile I’ll feel some mild heat if I go too long without eating, but I haven’t had actual stomach pain in years.

What a relief. Gastritis was definitely the most painful thing I’ve lived through. Breaking three bones in my foot was a stroll in the park compared to having a dodgy stomach lining. If you’re experiencing chronic stomach pain, I feel for you. I’m here to tell you that life can, and probably will, get better.

Knowing what I know now, here’s what I wish my doctor would have recommended to me when I first reported persistent stomach pain. I’m not a doctor and this isn’t medical advice — it’s just what I wish my doctor had told me. Note that this applies only to h. pylori negative, non-erosive gastritis. If h. pylori and ulcers are involved, your doctor will probably recommend a course of antibiotics and PPIs (though the tips below may still help in terms of long-term recovery).

Gastritis Healing Protocol

1. Eat more slowly and chew better, but don’t radically alter your diet beyond cutting out junk food and fatty meals, and reducing coffee and alcohol (unless a specific food very obviously causes problems).
2. Unless you have a bleeding ulcer, or pain so severe that it prevents sleep, avoid acid blockers (such as omeprazole and H2 blockers). For at least 50% of people, your stomach will compensate by producing more acid, and getting off them will be very difficult and painful.
3. Take psyllium husk with water (just finely ground psyllium with no additives) in the morning and with meals as needed (even if you don’t have any issues with constipation). It will form a protective gel that will help protect your stomach. This study refers to GERD, no gastritis, but there is much overlap in terms of effective treatments.
4. Take vitamin C and Co-Enzyme Q10 daily. Both are gastroprotective and will accelerate healing.
5. For short-term relief chew on fennel seeds or drink fennel tea, and/or drink tea made from fresh ginger root.
6. Eat foods high in ellagic acid (like pomegranate) which is gastroprotective.
7. Avoid taking too many anti-inflammatory supplements (turmeric, fish oil, anything that suppresses COX-2). Cox-2 is needed to protect the stomach, and anti-inflammatory supplements can stress the stomach lining similar to NSAIDs. See my post about fish oil for details. Note that I do still take fish oil and consume turmeric, but I’m careful not to consume too much.
8. As you begin to heal, gradually eat more spicy food (cayenne pepper, habanero, etc.) with your larger meals, which will increase stomach acid but also increase mucin and other protective factors. In my experience niacin has a similar effect. Gastritis can be caused by an underactive stomach, not enough blood flow, stomach acid, and protective factors. Ideally you want your meals to digest quickly (strong acid response) followed by your stomach pH naturally rising.
9. Get enough sleep, and take a small dose of melatonin (<=0.5mg) a couple hours before bed, if helpful. Melatonin decreases stomach acid secretion and also protects against GERD.
10. Take a zinc supplement (I use Optizinc) and supplement with B-vitamins, vitamin D, and possibly a multivitamin-mineral. You’ll likely have suboptimal nutrient absorption while you recover, so compensate as needed with supplements.
11. Last but definitely not least, make changes to your life to reduce chronic stress. That includes both internal/lifestyle changes (exercise, meditation, living more honestly, more time with friends, etc.) and external/situational changes (a less stressful job or role, easing caretaking duties, reducing responsibilities and obligations, ending abusive relationships, a less frenetic pace, etc.).

Those are the tips that worked for me. I spent hundreds of dollars on supplements that didn’t do much of anything, including probiotics, digestive enzymes, DGL tablets, mastic gum…the list goes on and on. I also tried restrictive diets (such as avoiding acidic foods, eliminating dairy, etc.) but ultimately I think the restrictive diets slowed my progress.

I hope this post helps someone out there (maybe even Gordon Ryan). Good health to you all.