Stomach ulcers, also known as peptic or gastric ulcers, are painful sores that develop in the lining of your stomach or upper small intestine. These open sores in your digestive tract need time and care to heal. While medical treatment is often necessary, diet plays a crucial supporting role in the healing process. Thoughtful food choices can help reduce stomach irritation, support your natural healing processes, and provide the nutrients your body needs.
What are Stomach Ulcers?
Stomach ulcers are painful open sores that develop in the lining of your stomach or upper small intestine. The most common cause is a spiral-shaped bacteria called H. pylori, which can weaken your stomach's protective lining and allow harsh stomach acid to create these sores. Another major cause is the long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin, especially when taken on an empty stomach.
The Role of Diet in Ulcer Management
While ulcers require medical treatment, your diet plays a crucial supporting role in the healing process. The right foods can help reduce stomach acid production, provide nutrients for tissue repair, and create an environment that allows your gut to recover more effectively.
A diet for stomach ulcers and gastritis is a meal plan that limits foods that irritate your stomach. You may need to avoid acidic, spicy, or high-fat foods. Not all foods affect everyone the same way, so you will need to learn which foods worsen your symptoms and limit those foods.
Foods to Include in Your Ulcer Diet
Focusing on foods that reduce stomach acid production and support overall digestive health is key when managing ulcers. Here are some food recommendations:
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- Fruits and vegetables: Regularly eating fruits and vegetables, particularly those high in vitamin C, is shown to decrease the risk of H. pylori infection. Fruits and vegetables cooked without added sugar or fat may be easier to digest and may give relief from your symptoms.
- Whole grains: Whole grains like brown rice, quinoa, whole wheat, bran, and oats are rich in fiber which promotes healthy digestion. Foods high in fiber may be easier to digest and may give relief from your symptoms.
- Lean proteins: Choose lean sources like poultry (skinless chicken and turkey), fish, beans, lentils, eggs, and tofu. These options promote overall wellness. Proteins such as lean meats may be easier to digest and may give relief from your symptoms.
- Healthy fats: Include sources of healthy fats in your diet, like avocados, nuts, seeds, olive oil, and canola oil. Fats and oils should be limited to less than 8 teaspoons per day.
- Probiotic foods: Yogurt, kefir, miso, sauerkraut, and kombucha may prevent reinfection.
Foods to Avoid With Ulcers
Research suggests that certain foods can increase your risk of developing an H. pylori infection. Limiting these foods may be beneficial when managing an ulcer.
- A diet high in refined grains, pickled vegetables, processed and cured meats like bacon and salted fish, as well as wine and tea are linked to increased risk.
- A positive correlation between H. pylori infection and diets high in carbohydrates, sweets, processed meats like hamburgers and sausages, mayonnaise, and sugary drinks has been observed.
- Very spicy foods, acidic foods, and alcohol may irritate the stomach lining and aggravate the ulcer.
7-Day Ulcer-Friendly Meal Plan
Here is a sample seven-day meal plan if you have a stomach ulcer. This meal plan emphasizes foods that are generally well-tolerated by individuals with ulcers. Remember to listen to your body and adjust portion sizes as needed.
Day 1
- Breakfast: Oatmeal with sliced bananas, chia seeds, and a drizzle of honey. Herbal tea.
- Lunch: Quinoa salad with mixed greens, grilled chicken, cherry tomatoes, cucumbers, shredded carrots, avocado, and olive oil vinaigrette.
- Dinner: Baked salmon with a side of steamed broccoli and roasted sweet potatoes.
- Snacks: A small handful of unsalted almonds. Fresh pineapple with low-sodium cottage cheese.
Day 2
- Breakfast: Smoothie with spinach, kale, mango, pineapple, and coconut water. Whole-grain toast with avocado.
- Lunch: Lentil soup with diced carrots, celery, onions, and spinach. Whole-grain crackers.
- Dinner: Stir-fried tofu with bell peppers, carrots, snow peas, mushrooms, and brown rice. Side of steamed green beans.
- Snacks: Carrot sticks with hummus. A small bowl of mixed berries.
Day 3
- Breakfast: Greek yogurt with honey, flax seeds, and sliced peaches. Bran muffin.
- Lunch: Turkey breast and avocado sandwich on whole-wheat bread. Side of mixed greens with a light vinaigrette.
- Dinner: Baked chicken with quinoa and spinach pilaf. Steamed carrots and green peas.
- Snacks: Celery sticks with guacamole. Fresh pear slices.
Day 4
- Breakfast: Scrambled eggs with peppers and onions with whole-wheat toast.
- Lunch: Chickpea salad with cucumbers, tomatoes, red onions, parsley, and lemon-tahini dressing. Whole-grain pita bread.
- Dinner: Grilled shrimp with a side of sautéed kale and roasted butternut squash. Brown rice cooked with fresh parsley and thyme.
- Snacks: A hard-boiled egg. A sliced orange.
Day 5
- Breakfast: Overnight oats with almond milk, chia seeds, fresh blueberries, and a sprinkle of cinnamon.
- Lunch: Spinach and feta stuffed whole-grain pita with a side of tomato and cucumber salad.
- Dinner: Baked cod with a side of roasted potatoes and Brussels sprouts. Mixed green salad with a vinaigrette.
- Snacks: Sliced cucumber with tzatziki sauce. A small bowl of cherries.
Day 6
- Breakfast: Scrambled eggs with spinach and tomatoes. Whole-grain toast.
- Lunch: Roasted beet and goat cheese salad with arugula, walnuts, and balsamic vinaigrette. Whole-grain roll.
- Dinner: Vegetarian chili with a side of whole-wheat bread.
- Snacks: A small handful of pistachios. Fresh apple slices.
Day 7
- Breakfast: Whole-wheat pancakes with berries and a dollop of plain Greek yogurt.
- Lunch: Leftover vegetarian chili.
- Dinner: Grilled chicken and vegetable skewers (bell peppers, zucchini, red onions) with a side of wild rice. Mixed greens with olive oil and lemon dressing.
- Snacks: Rice cakes with peanut butter. Fresh pineapple chunks.
Tips For Meal Preparation
Simplify your meal preparation by following some of these tips:
- Plan ahead: Take time each week to make your meal plan and grocery list to help you stay organized and avoid unhealthy choices.
- Prep ingredients: Wash, chop, and store fruits and vegetables soon after grocery shopping to make them more convenient.
- Cook once, eat twice: Double your dinner recipe and eat the leftovers for lunch the following day, or freeze them for a future meal.
- Use low-fat cooking methods: These include baking, steaming, poaching, and boiling.
- Eat small, frequent meals throughout the day.
- Do not eat right before bedtime. Stop eating at least 2 hours before you lie down.
- Embrace the simple: Look for recipes with minimal ingredients and easy-to-follow instructions.
Making the Diet Easier
- Keep small amounts of cooked rice and cooked quinoa in your refrigerator.
- Cut and prep your veggies 2-3 days in advance and refrigerate. A vegetable chopper can help you chop or slice vegetables easily.
- If you have an Instant Pot or an electric rice cooker, you could set a timer and cook and steam your food without being stuck to the stove.
- Group “allowed” dry spices, seasonings, and sauces together in a clear container, and label it to reduce the mental burden of decision-making each day and minimize the risk of using spices that may lead to flare-ups.
- Freeze berries and bananas (or buy them frozen) for easy breakfast smoothies.
Natural Ulcer Remedies
Besides following a specific diet, some natural remedies may help prevent the development of stomach ulcers and facilitate their healing.
- Cabbage Juice: Cabbage is rich in vitamin C, an antioxidant that helps prevent and treat H. pylori infections.
- Licorice: Licorice root may have ulcer-preventing and anti-ulcer properties, stimulating the stomach and intestines to produce more mucus, which helps protect the stomach lining.
- Honey: Honey's antibacterial properties may help fight the bacteria H. pylori.
- Garlic: Garlic extract can speed up the healing of ulcers and help prevent the growth of H. pylori bacteria.
- Turmeric: Curcumin, the active ingredient in turmeric, may prevent damage caused by H. pylori infection and help increase mucus production.
- Mastic: Mastic gum may act as a powerful natural ulcer remedy and appears to have antibacterial activity against H. pylori.
- Chili Peppers: Chilies contain capsaicin, an active ingredient that reduces stomach acid production and increases blood flow to the stomach lining.
- Aloe Vera: Aloe vera may also be an effective remedy for stomach ulcers, reducing the amount of stomach acid produced.
- Probiotics: Probiotics appear to stimulate mucus production, which protects the stomach lining by coating it.
How A Dietitian Can Help
Here are several ways a registered dietitian can help:
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- Conduct an assessment: They will review your medical history, current medications, and lifestyle factors to understand your unique needs.
- Develop a tailored meal plan: Based on your assessment, they will help create a meal plan that considers your dietary restrictions, needs, and preferences.
- Education: They can teach you about the role of nutrition in your overall health and ulcer management.
- Provide support: They can provide ongoing support in your journey and suggest changes to your nutrition plan as needed.
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