Ultimate Gastritis Diet Recipes to Soothe Your Stomach Fast!

Dealing with gastritis can be incredibly frustrating. The burning, gnawing ache, and bloating can turn eating into a source of anxiety. After all, it’s hard to plan your days when you’re constantly worrying about what foods to eat and how to prevent painful flare-ups. Gastritis causes burning stomach pain, bloating, and gnawing aches due to inflammation of the stomach lining from bacteria, medications, or stress.

This article aims to provide an informative guide on managing gastritis through diet, offering insights into what foods to eat and avoid, along with a sample 7-day meal plan to help you avoid triggers and get the nutrition you need.

Understanding Gastritis

Gastritis is inflammation of the stomach lining, the protective barrier that shields your stomach from acids, enzymes, and microbes. When the stomach lining gets inflamed, it can get red, swollen, and painful, leading to the symptoms of gastritis.

Causes of Gastritis

Gastritis is caused by many factors, including:

H. pylori bacterial infection
Long-term use of medication like ibuprofen or aspirin
Excessive alcohol use
Chronic stress
Certain autoimmune conditions like Hashimoto’s disease, Crohn’s disease, and more

Types of Gastritis: Acute vs. Chronic

There are two types of gastritis: acute and chronic.

Acute gastritis is a sudden, temporary inflammation of the stomach lining that develops quickly and typically lasts 2-10 days. It's usually caused by irritants like NSAIDs (pain relievers), alcohol, stress, or infections. It causes a sharp, intense pain that comes and goes.
Chronic gastritis is long-term, persistent inflammation that develops gradually over weeks to years. It's commonly caused by H. pylori bacteria or autoimmune conditions and often results in a dull, persistent ache or may have no symptoms at all. Without treatment, chronic gastritis can lead to complications like ulcers or stomach cancer.

The key difference is that acute gastritis is short-term and intense, while chronic gastritis is long-term and often silent.

Symptoms of Gastritis

Gastritis is asymptomatic for many people. However, some individuals may experience:

Stomach pain
Nausea
Vomiting
Feeling full all the time
Appetite loss
Weight loss

Gastritis vs. GERD

Though they may be confused or occur simultaneously, gastritis and GERD (gastroesophageal reflux disease) are distinct conditions. GERD is another term for chronic acid reflux. It occurs when stomach contents are frequently regurgitated into the esophagus, which may cause pain and a burning sensation in your chest. It can be caused by different factors that weaken or put pressure on the lower esophageal sphincter, the muscle that usually keeps stomach contents from moving up into the esophagus.

The following factors may increase your risk of experiencing acid reflux:

Overweight and obesity
Pregnancy
Smoking
Certain medications
Certain foods and beverages

Diagnosis and Treatment

The thing about treating gastritis is that it really depends on what's causing your stomach lining to get inflamed in the first place.

Read also: Comprehensive Gastritis Guide

Gia Eapen, MD, says, “If you have an H. pylori infection, you may get antibiotics for 1-2 weeks. If your gastritis is from overusing ibuprofen or NSAIDs, you may get acid-reducing meds like proton pump inhibitors or antacids.”

A doctor may carry out tests to identify the underlying cause of gastritis, such as:

Blood tests
Stool tests
Breath tests
An endoscopy
A biopsy

The treatment they recommend will depend on the result.

The Gastritis Diet: Foods to Eat and Avoid

But what you eat also makes a big difference in how you feel. Registered Dietitian Rita Faycurry, RD, says, “You'll want to build your meals around gentle, nutrient-dense foods while avoiding common triggers. Keep in mind that everyone's different. Some foods may be fine for you, while others cause problems. The best gastritis diet is tailored to your unique triggers and what makes your stomach feel good.”

Common Trigger Foods to Avoid (or Limit)

Here are some common trigger foods for gastritis:

Spicy foods: Hot peppers, chili powder, and hot sauce
Acidic foods: Tomatoes, citrus fruits (oranges, lemons, grapefruit), pineapple, lemon, lime, and vinegar
Caffeine: Coffee and coffee drinks, black tea, green tea, iced tea, caffeinated sodas, and energy drinks. Chocolate also has caffeine and may be a trigger for some people. Avoid caffeine pills during an acute gastritis flare-up
Fried food: Fried chicken, fried fish, burgers, fries, chicken wings, onion rings, chicken nuggets, hash browns, and more
Full-fat dairy: Full-fat milk, butter, ghee, ice cream, lots of cheese, creamy sauces, and puddings
Nuts: Nuts and nut butters are rich in fat and may be a problem for some people with gastritis
Alcohol: When gastritis is caused by alcohol, it’s called ‘alcoholic gastritis.’ The first step in treating alcoholic gastritis is to avoid alcohol intake
Carbonated drinks: Large amounts of fizzy drinks may worsen gastritis symptoms, especially if they have a high sugar and caffeine content
Ultraprocessed foods: These include packaged foods such as chips, crackers, sugary and highly refined cereals, deli meats, hot dogs, frozen pizza, instant noodles, packaged cookies and pastries, and processed cheeses. These “foods” often contain high levels of salt, fat, and preservatives that can contribute to inflammation
Sweets
Very salty foods
Sour foods
Barbecue foods
Snacks
Red and processed meats
Refined carbohydrates, such as white bread and pasta
Sugary foods and candies
Sodas and sweetened drinks

Foods to Eat

Gastritis is not all about what not to eat; while it may be a struggle, there are anti-inflammatory, gastritis-friendly options for you, including:

Low-acid fruits: Bananas, apples, berries, melons (cantaloupe, honeydew), pears, and applesauce are great choices
Cooked vegetables: Steamed or roasted vegetables are easier to digest than raw ones, including root vegetables like carrots and sweet potatoes, leafy greens like spinach, kale, and arugula, squash family vegetables like zucchini and squash, other vegetables like peas, green beans, asparagus, broccoli, bell peppers (without seeds), artichoke, celery, and fennel, plus flavorful additions like onions and garlic
Whole grains: Include whole grains like brown rice, whole grain bread, oats, barley, and quinoa.
Lean proteins: Skinless chicken or turkey (baked, grilled, or steamed), fish, eggs, and tofu are excellent sources of protein that may be well-tolerated
Healthy fats (in moderation): Small amounts of avocado, olive oil, and nuts or seeds can be incorporated
Probiotic-rich foods: Low-fat yogurt contains beneficial bacteria that can support a healthy gut and may even help inhibit the growth of H. pylori
Soothing beverages and liquids: Eating easily digestible foods such as chicken broth and applesauce may help soothe gastritis symptoms. Liquid foods and soothing beverages provide essential nutrients in an easy-to-digest way.

Spices and Seasonings

The good news is that if you become friends with certain spices and seasonings, you can add a burst of flavor and interest to your meals without triggering gastritis symptoms. Here are some spices and seasonings that may work for people with gastritis:

Ginger
Cinnamon
Garlic and garlic powder
Cumin and cumin powder
Herbs like basil, oregano, parsley, sage, tarragon, cilantro, rosemary
Spices used in Asian and South Asian meals. These include turmeric, cardamom, fenugreek, fennel, lemongrass, and miso. Note: Miso is made from soybeans, so avoid if you have a soy allergy

Disclaimer: This list includes common herbs and seasonings that many people with gastritis can typically tolerate, but gastritis triggers are highly personal and vary from person to person.

“It's best to introduce new seasonings slowly, one at a time, and keep track of how they make you feel,” cautions Faycurry, RD.

7-Day Gastritis Meal Plan

Here’s a 7-day meal plan for gastritis to help you avoid triggers and get the nutrition you need. Remember, always consult a healthcare provider if you're experiencing symptoms of gastritis for proper diagnosis and treatment. This plan is just a starting point: mix and match meals based on what's in your fridge, your food preferences, and what sounds good to you! The point is to stick with gentle, low-acid, low-fat foods. And remember to drink plenty of water throughout the day.

Day 1

Breakfast: Oatmeal with banana. Oatmeal made with water or almond milk, topped with a sliced banana, and sprinkled with cinnamon. If you cannot tolerate almond milk, consider using coconut milk or mixing just water with applesauce.
Lunch: Baked chicken breast with steamed veggies. Season a chicken breast with gentle herbs like thyme and parsley and bake. Serve with a side of steamed carrots and a small baked potato topped with a dollop of low-fat yogurt.
Dinner: One-pan Asian tofu-broccoli coconut curry. Stir-fry cubed tofu with onions (or the white part of spring onions), garlic, ginger, a pinch of turmeric, and steamed broccoli florets. Add in coconut milk, add salt, and serve over steamed brown rice. Optional: garnish with the greens of spring onions or cilantro.
Snacks: A cup of low-fat yogurt topped with diced pear, a handful of almonds.

Day 2

Breakfast: Loaded veggie scramble. Sauté grated carrots, grated zucchini, and minced garlic in olive oil for a few minutes, then add the spinach and cook until wilted. Beat eggs with dried basil, oregano, and salt. Pour over vegetables and gently scramble on low heat. Serve with whole-wheat toast and a side of sliced banana or berries.
Lunch: Chicken salad: A simple chicken salad made with shredded baked chicken breast, mashed avocado instead of mayonnaise, and steamed veggies like carrots and celery. Season with garlic powder and onion powder. Sprinkle a handful of pumpkin seeds or sunflower seeds for crunch (if you can tolerate it).
Dinner: Turkey meatballs in broth with pasta. Mix ground turkey with quick-cooking oats, minced garlic, oregano, and basil. Form into meatballs and bake until cooked through. Simmer meatballs in a simple broth-based sauce made with low-sodium vegetable broth, garlic powder, and fresh basil. Serve over whole wheat pasta and garnish with fresh parsley.
Snacks: Banana with almond butter, whole grain crackers with mashed avocado.

Day 3

Breakfast: Boiled egg with a smoothie. Blend frozen bananas, frozen berries, and some oat milk for a delicious breakfast smoothie. Eat with a boiled egg to get your protein and dose of healthy fats.
Lunch: Quinoa bowl. Cook quinoa in low-sodium chicken broth for extra flavor. Season chicken breast with fresh basil, oregano, and garlic powder, then bake until cooked through and shred. Top quinoa with steamed broccoli florets, roasted sweet potato cubes, and seasoned shredded chicken. Drizzle with olive oil mixed with fresh basil and garlic powder or a simple tahini-yogurt sauce made with plain low-fat yogurt, tahini, and a pinch of ginger.
Dinner: Baked salmon with mushrooms and rice. Season the salmon fillet with fresh rosemary, oregano, and garlic powder, then bake until it is cooked through. Sauté sliced button mushrooms in olive oil with fresh basil until tender. Serve salmon over steamed brown rice, topped with the sautéed mushrooms. Optional: add a side of steamed green beans seasoned with garlic powder for a boost of fiber.
Snacks: Sliced pear with almond butter and a drizzle of honey, whole grain toast topped with low-fat cottage cheese and sliced melon.

Day 4

Breakfast: Quinoa porridge with apple and cinnamon. Cook the quinoa in low-fat milk or almond milk until it becomes creamy. Top with diced ripe apple and a sprinkle of cinnamon. Add a drizzle of honey if tolerated.
Lunch: Herb-crusted cod with mashed sweet potato. Season a cod fillet with dried dill, parsley, and a pinch of garlic powder. Bake at 375°F for 12-15 minutes. Serve with mashed sweet potato (prepared with a touch of olive oil and low-fat milk) and steamed asparagus.
Dinner: Miso-ginger chicken and vegetable stir-fry over brown rice. Mix white miso paste, fresh ginger, and turmeric, and marinate cubed chicken breast. Sauté the chicken with minced ginger, onion powder, diced carrots, and broccoli florets in olive oil until golden and tender. Serve over brown rice and garnish with parsley. Skip miso if you are allergic to soy. Optional: Cook the rice in mushroom stock for an extra-special treat.
Snacks: A banana with a small handful of almonds (pre-soak them overnight in water to make them easier on your stomach), chamomile tea, and a boiled egg.

Day 5

Breakfast: Scrambled eggs with spinach and whole grain toast. Gently scramble eggs with sautéed baby spinach (cooked until tender). Serve with one slice of whole-grain toast topped with a thin spread of almond butter.
Lunch: Turkey and avocado wrap with herb vegetable soup. Mash half an avocado with a pinch of garlic powder and fresh dill. Spread on a whole-wheat tortilla, add sliced roasted turkey breast seasoned with dried rosemary and steamed kale (with stems removed). Roll tightly. Pair with vegetable soup made by simmering diced carrots, celery, and potatoes in a GERD-friendly vegetable broth with dried thyme and bay leaves. Garnish the soup with fresh parsley.
Dinner: Indian-inspired baked tofu with roasted root vegetables and quinoa. Marinate cubed firm tofu in sesame oil with fresh ginger, garlic powder, cumin powder, and a pinch of ground coriander. Bake with diced sweet potatoes, carrots, and parsnips at 400°F for 25 minutes. Serve over cooked quinoa, drizzled with sesame oil, and garnish with fresh cilantro or the greens of spring onions. Swap sweet potatoes with butternut squash for variety.
Snacks: Low-fat Greek yogurt with a drizzle of honey, whole grain crackers with mashed avocado (seasoned with a pinch of salt and fresh dill).

Day 6

Breakfast: Steel-cut oats with blueberries and walnuts. Prepare steel-cut oats with water or almond milk. Top with fresh blueberries, chopped walnuts, and a sprinkle of ground cinnamon.
Lunch: Grilled chicken with cooked vegetable medley. Serve sliced grilled chicken breast over steamed and cooled spinach, diced cooked carrots, and diced cooked beets. Dress with olive oil and a pinch of dried oregano.
Dinner: Pan-seared salmon with fennel and rice pilaf. Season salmon with dill and a touch of garlic powder. Pan-sear in olive oil for 4-5 minutes per side. Serve with sautéed fennel bulb (sliced thin and cooked until tender) and brown rice pilaf: heat olive oil in a saucepan, sauté diced carrots and celery until soft, add brown rice and toast briefly, then add low-sodium vegetable broth and oregano. Simmer covered for 45 minutes until tender; garnish with fresh parsley.
Snacks: Apple slices with a small portion of natural peanut butter (if nuts are tolerated), whole grain crackers with low-fat cottage cheese, and herbal ginger tea.

Day 7

Breakfast: Egg white frittata with herbs and vegetables. Whisk egg whites with chopped fresh basil and parsley. Pour into a non-stick pan with pre-cooked diced zucchini and bell peppers (seeds removed). Cook until set, then serve with a slice of whole-grain toast.
Lunch: Lentil and vegetable stew with crusty bread. Simmer red lentils with diced carrots, celery, potatoes, and gentle herbs like thyme and oregano in low-sodium vegetable broth. Serve with a small piece of whole-grain crusty bread.
Dinner: Herb-roasted chicken thighs with roasted vegetables and mashed cauliflower. Season boneless, skinless chicken thighs with rosemary, sage, and olive oil. Roast at 425°F for 25 minutes alongside halved Brussels sprouts and diced butternut squash. Serve with creamy mashed cauliflower prepared with low-fat milk, olive oil, and fresh chives.
Snacks: Hard-boiled egg with whole grain crackers and a small piece of low-fat cheese, rice cakes topped with almond butter and sliced pear.

Lifestyle Changes for Gastritis Relief

True gastritis relief combines smart eating with key lifestyle changes:

Avoid Alcohol and Smoking: Both alcohol and smoking can worsen gastritis symptoms. Alcohol increases acid production and irritates the stomach lining, while smoking exacerbates inflammation.
Manage Stress: Stress can increase gastric acid levels, which may result in irritation of the cells lining the stomach.
Eat Smaller, More Frequent Meals: Large meals can stress your stomach and exacerbate symptoms.
Watch Your Timing: Aim to finish eating about 3 hours before you lie down for the night. This gives your stomach time to digest the food and can help prevent nighttime symptoms.
Stay Hydrated, but Wisely: Drinking enough water is essential, but avoid consuming large amounts at once, especially right before meals.
Reduce Eating Out: Restaurant meals often contain higher levels of fat, sodium, and sugar, which can irritate your gastritis.
Snack with Intention: Constantly grazing throughout the day can keep your stomach acidic, leading to irritation. Instead, aim for satisfying, well-balanced snacks spaced about 3 to 4 hours apart. This helps manage stomach acidity and supports better digestion.
Manage Eating Speed: Eating too quickly can increase your risk of gastritis.
Be Prepared for Outings: If you’re attending social events, bring along gastritis-friendly foods or eat beforehand.
Opt for Gentle Cooking Methods: To ease your gastritis symptoms, opt for cooking methods that are gentle on your stomach, such as steaming, boiling, grilling, baking, and poaching. These techniques preserve nutrients and reduce added fats, which can help avoid irritation.

Additional Tips for Meal Preparation

Cook Most Meals at Home: Research shows that some people with gastritis experience heightened symptoms after eating restaurant food. If you have gastritis, try to cook most of your meals at home. This way, you can limit the fat, sugar, and salt content-ingredients that may increase your symptoms.
Emphasize High-Fiber Ingredients: High-fiber foods like whole grains, beans, lentils, fruits, vegetables, and nuts, as fiber supports digestion and can contribute to overall comfort.
Avoid Fried Foods and Rich Sauces: High-fat foods like fried foods and rich sauces can exacerbate gastritis symptoms. Instead of deep-frying, try grilling or baking your foods.
Be Mindful of Spices: While it’s tempting to use spicy seasonings, they can aggravate gastritis symptoms. Stick to mild herbs and spices to flavor your dishes without causing discomfort.
Meal Prep with Care: Plan your meals ahead of time to avoid last-minute choices that might not align with your gastritis-friendly diet.

Potential Nutritional Deficiencies

You want to make sure you’re getting enough of the essential vitamins and minerals that can be harder to absorb when your stomach lining is inflamed or damaged due to gastritis. Specifically, your body may struggle to absorb vitamin B12 and iron due to decreased stomach acid and intrinsic factor (a protein made by special cells in your stomach lining that is essential for absorbing vitamin B12. Vitamin B12 is often found in animal products, including poultry, eggs, fish, and dairy.

Home Remedies

Home remedies include:

Quitting smoking
Limiting or avoiding alcohol consumption
Avoiding spicy foods
Managing stress
Stopping the use of nonsteroidal anti-inflammatory drugs (NSAIDs)

It is essential to speak with a doctor before changing or stopping the use of any medications, including NSAIDs.

Medications

Medications that can decrease stomach acid and help relieve symptoms of gastritis include:

Over-the-counter antacids, such as Pepto Bismol
H2 blockers, which are also known as acid reducers, such as cimetidine (Tagamet) and famotidine (Pepcid)
Proton pump inhibitors, such as omeprazole (Prilosec), esomeprazole (Nexium), and lansoprazole (Prevacid)
Antibiotics if there is a bacterial infection
Treatment to boost levels of vitamin B12 and iron, if there is a deficiency
Appropriate treatment if they confirm that Crohn’s disease or another underlying condition is present

Prevention

It is not always possible to avoid gastritis, but the following may help prevention:

Avoiding or quitting tobacco use
Avoiding or limiting alcohol intake
Avoiding the long-term use of NSAIDs
Managing stress

Following hygiene guidelines can help avoid infection with H. pylori and other pathogens. Tips include:

Washing the hands with soap and water, particularly before meals and after using the bathroom
Making sure all food is clean and cooked safely
Ensuring drinking water is safe and clean

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