Brief Answer:
Stress reduction is crucial

Detailed Answer:
Thanks for asking on HealthcareMagic.

I have gone very carefully through your query. As mentioned, your problem seems to be due to gastritis and IBS.

In order to relieve yourself, you need to do the following:
* Avoid spicy food. Take small but frequent meals. Avoid long gaps between meals.
* Avoid alcohol intake (if it a part of your habit).
* Take Prilosec (omeprazole) once daily before breakfast.
* Take plenty of green leafy vegetables as well as other sources of dietary fibers. Take fiber supplements like isabgol/psyllium husk or senna. I would insist you to increase your dietary fiber intake.
* Regular morning walk and exercise to keep the bowel movements proper.
* Take curd or yogurt on daily basis. It contains beneficial bacteria and should help.
* Stress reduction has a very important role to play. Yoga and meditation should help.

Hopefully that should help.

Let me know if I could help further.

Regards

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Brief Answer:
Soluble fibers need to be taken

Detailed Answer:
Thanks for writing back. Yes, I have noted that you have IBS and not constipation. It is still important to take a high fiber diet in a case like yours. Vegetables contain two types of fibers - soluble and insoluble. In IBS the vegetables with insoluble fibers need to be avoided although vegetables containing soluble fibers can be taken.

The vegetables that are high in soluble fiber, but lower in insoluble fiber (and thus tend to be safer for those with gut issues) include:
Asparagus
Lima beans
Apricots
Mangoes
Oatmeal.
Carrots
Winter squash
Summer squash (especially peeled)
Starchy tubers (yams, sweet potatoes, potatoes)
Turnips
Rutabagas
Parsnips
Beets
Plantains
Taro
Yuca

If you take sources of insoluble fibers, make sure to eat them with other foods that contain soluble fiber. If lactose in dairy products triggers symptoms, eat reduced-lactose options like low-fat yogurt.

You may choose low-fat options. Foods containing flavonoids can also be helpful. Flavonoids function as antioxidants in the body, fighting cell damage and reducing inflammation. Good sources include cranberries, apples, celery, onions and garlic. Because of peppermint has well-known benefits for soothing an upset stomach, taking a peppermint oil supplement may help alleviate gastritis. Use an enteric-coated supplement to keep the oil from causing heartburn.

The more you worry about what else it could be the worse your symptoms will become. While certain foods, such as chocolate or fried foods, may aggravate symptoms, others can reduce the effects of this condition. Ask the nutritionist about the Fodmap diet, many people have found it very helpful.

Feel free to write back.

Regards

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