That Burning Feeling in Your Stomach
If you’re dealing with a burning or gnawing pain in your stomach, bloating, and nausea, you are not alone. These are common signs of “inflammation in the stomach,” a condition doctors call Gastritis.
Gastritis simply means your stomach lining (the protective layer inside your stomach) is irritated, red, and swollen.
Many websites will give you a scary list of medical causes, while others give you a vague diet plan. This guide is different. This is your all-in-one plan.
We will cover the Symptoms (what it feels like), the 4 Main Causes (why it’s happening), a simple Diet Plan (what to eat tonight), and Natural Remedies to help you feel better.
What Are the Symptoms of Stomach Inflammation?
The most common signs of gastritis (stomach inflammation) include:
- A burning, gnawing, or aching pain in your upper abdomen (pet ka oopri hissa)
- Nausea or, in some cases, vomiting
- Bloating
- A feeling of being “too full” after eating just a small amount
- Loss of appetite
- Indigestion
The 4 Main Causes (Why Is My Stomach Inflamed?)
To fix the problem, you first need to know the cause. For most people, gastritis is caused by one of these four things.
1. H. Pylori Infection
What to do: This can only be diagnosed by a doctor (usually with a breath or stool test). It is treated with antibiotics.
What it is: Helicobacter pylori (H. pylori) is a type of bacteria that can live in your stomach lining. For many people, it causes no problems, but for others, it can wear down the protective mucus layer, leading to chronic inflammation.
2. Regular Use of NSAID Pain Relievers
- What it is: NSAIDs (Nonsteroidal Anti-Inflammatory Drugs) are common pain relievers.
- Examples: Aspirin, Ibuprofen (Advil, Motrin), and Naproxen (Aleve).
- How it causes it: Using these regularly (har roz) can damage the stomach lining and cause inflammation.
3. Lifestyle: Alcohol and Smoking
- Alcohol: Excessive alcohol use is a major irritant. It can directly “burn” and erode your stomach lining, leading to acute (sudden) gastritis.
- Smoking: Smoking also damages the stomach lining and can make inflammation worse.
4. Chronic Stress
- What it is: While “stress” itself doesn’t cause gastritis, it’s a major factor.
- How it causes it: As we learned in our gut-brain axis article, your brain and gut are connected. Chronic stress increases stomach acid production and slows down digestion, making your stomach lining more vulnerable to damage from acid.
The Gastritis Diet Plan (What to Actually Eat)
This is the most important part of your action plan. You need to stop eating “Trigger” foods and start eating “Soothing” foods.
Foods to EAT (The “Soothing” List)
- Oatmeal: Soft, bland, and high in fiber. It absorbs stomach acid and soothes the lining.
- Bananas: A soft, low-acid fruit that is easy to digest.
- Ginger: A natural anti-inflammatory. (See remedy below).
- Probiotics: Foods with “good bacteria” can help balance your gut, especially if your inflammation is from H. pylori.
- Examples: Plain Yogurt, Kefir. (Read our [Internal Link ->] guide to probiotics here).
- Lean Protein: Skinless Chicken (baked or grilled, not fried), Baked Fish, Tofu.
- Steamed Vegetables: Carrots, Broccoli, Sweet Potatoes (easy to digest).
- Green Tea (decaf): Has anti-inflammatory properties.
Foods to AVOID (The “Trigger” List)
- Alcohol (The #1 irritant)
- Spicy Foods (Hot peppers, chili, curry)
- Fried & Fatty Foods (Fast food, chips, heavy curries)
- Coffee & Caffeinated Drinks (They increase stomach acid)
- Acidic Foods (Tomatoes, tomato sauce, oranges, lemons)
- Carbonated Drinks (Soda / fizzy drinks)
A Simple 1-Day Soothing Meal Plan
| Meal | What to Eat | Why it Works |
| Breakfast | Oatmeal (Daliya) made with water or almond milk, topped with sliced bananas. | Bland, high-fiber, and low-acid. Soothes the stomach. |
| Lunch | Baked or Grilled Chicken Breast with a side of steamed carrots and sweet potato. | Lean protein and soft, easy-to-digest vegetables. |
| Dinner | Baked Salmon with a side of steamed broccoli and quinoa. | Salmon has Omega-3 (anti-inflammatory), and quinoa is a gentle grain. |
| Snack | A cup of Plain Yogurt (Dahi). | Provides cooling probiotics. |
3 Natural Remedies to Support Your Gut
These are for support, not a replacement for medical advice.
- Ginger Tea: Ginger is a powerful natural anti-inflammatory. Chop fresh ginger and steep it in hot (not boiling) water for 5 minutes.
- Probiotics: As mentioned, good bacteria can help re-balance your gut. You can get them from yogurt or our guide to probiotic supplements.
- Stress Management: Since stress makes inflammation worse, you must manage it. Read our guide on the gut-brain axis to learn how. Simple breathing exercises can help.
⚠️ IMPORTANT: When You Must See a Doctor
This article is for informational purposes only (see our Disclaimer page). You must see a doctor if:
- Your symptoms are severe or last for more than a week.
- You are vomiting blood or have black, tarry stools (poop). These are signs of internal bleeding and are a medical emergency.
- You suspect your inflammation is from
H. pylori(you need a test and antibiotics).
Conclusion: Your 3-Step Action Plan
Fixing stomach inflammation is a 3-step process:
- Remove the Irritant: Stop (or reduce) the “Causes” (like NSAIDs, alcohol, or spicy foods).
- Eat Soothing Foods: Follow the “Gastritis Diet Plan” (oatmeal, bananas, lean protein).
- See a Doctor: If the pain is severe or doesn’t go away, get a professional diagnosis.
By removing the triggers and eating healing foods, you can give your stomach lining the time it needs to recover.
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[…] NSAIDs: Painkillers like Ibuprofen can cause leaks if used too much. (Read more in our Stomach Inflammation article). […]