If your stomach gets upset or aches often and you experience bloating or indigestion, you are probably experiencing gastritis symptoms. Following a gastritis diet plan, coupled with some healthy lifestyle changes, can help treat this inflammation of the stomach’s lining.
However, it is better to consult a doctor before taking any remedial steps as some forms of gastritis may cause gastric cancer and ulcers.
This article discusses all that you need to know about gastritis, its causes, an effective diet plan to treat this inflammatory condition, foods to eat and avoid, and some easy and delicious recipes to get started with the diet. Keep scrolling to know more!
What Is Gastritis?
Gastritis refers to the inflammation of the stomach lining caused either by a Helicobacter pylori infection or by the excessive administration of non-steroidal anti-inflammatory drugs (NSAIDs) (medicine-induced gastritis). It can be either acute (sudden onset) or chronic (develops over time) in nature
Following a healthy diet can help alleviate the symptoms of gastritis. Check out how it works below.
Gastritis Diet – How It Helps
The main aim of a gastritis diet is to control H.pylori infection and alleviate gastritis symptoms.
A gastritis diet should be:
- High in fiber: A high-fiber food is beneficial for your gut. The undigested portions of dietary fiber produce short-chain fatty acids that have a beneficial effect on gut bacteria
- Enriched with healthy fats: Fatty foods are not the best choice for treating gastritis, but healthy fats definitely work wonders for it. Include nuts, seeds, and oily fish that are rich in omega-3 (polyunsaturated) fatty acids to reduce stomach inflammation
- High in lean protein: Lean proteins may help repair the damaged stomach lining and build stamina.
- High in probiotics: Include foods and drinks rich in probiotics or live organisms. Studies have found that probiotics help eradicate H.pylori and reduce stomach inflammation
- Rich in flavonoids: Include spices, herbs, and condiments in your diet. Flavonoid-rich foods exhibit antibacterial properties that can eradicate H.pylori
Cutting down on highly acidic foods, processed foods, and dairy can help minimize acid secretion in the stomach and provide relief from the symptoms of gastritis.
Now, you are quite aware of what kind of foods to be included in the diet for relief from stomach irritation and discomfort. Here’s is a sample gastritis diet plan that gives an idea of what to include in your daily meals.
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning | 4 overnight-soaked almonds + 1 glass of water |
| Breakfast | Overnight oatmeal with chopped fruits, nuts, and seeds (1 cup) OR Toasted whole wheat bread (1 slice) + 1 sunny-side up egg + Any whole fruit (1) |
| Mid-Morning | Vegetable juice (with pulp) with 1 tablespoon soaked chia seeds (1 glass) OR Kombucha tea with roasted walnuts |
| Lunch | Blanched broccoli sauteed and tossed with garlic (1 cup) + ½ cup vegetable quinoa/brown rice + Grilled salmon with herbs + 1 glass buttermilk with roasted cumin (jeera) seeds OR Chicken burrito bowl + Yogurt |
| Snacks | Sweet potato mash OR Bean sprout salad (boiled) |
| Dinner | Asparagus soup + Grilled chicken with garlic-tossed vegetables OR Whole wheat vegetable pasta + Grilled turkey breast |
Here are lists of foods that you must eat and avoid when you are experiencing gastritis.
Foods To Eat
There are certain foods that reduce gastritis symptoms and provide relief to stomach irritation and bloating. These include:
- High-fiber whole foods like whole grains, beans, and legumes.
- Healthy fats from nuts, seeds, and fish oil rich in omega-3 fatty acids.
- Lean protein like chicken, poultry meat, and oily fish.
- Vegetable juice with pulp (choose vegetables that are low in acid like cucumber, potato, carrot, broccoli, asparagus, pumpkin, etc.)
- Probiotics or fermented foods like kombucha, yogurt, kimchi, kefir, sauerkraut.
- Low-sugar, low-acid fruits like blueberries, strawberries, and apples.
- Functional foods like ginger, garlic, turmeric.
Foods To Avoid
Foods that increase the acid levels in the stomach and cause more discomfort need to be avoided. These include:
- Acidic fruits (citrus family) and vegetables like onion
- Beverages like coffee and tea
- Alcohol
- Carbonated energy drinks and sodas
- Fried foods that are rich in saturated and trans fats
- Dairy products like milk, cheese, ice-cream, etc.
- Spicy foods
- Sauces, spreads, and pickles
Now that you know what foods to eat and avoid if you have gastritis, here are a few quick recipes you can try that are not only delicious but also healthy.
Gastritis Diet Recipes
1. Chicken Barley Soup
Ingredients
- Cooked pearl barley – 80g
- Chicken breast pieces – 85g
- Chopped carrot – 50g
- Chopped broccoli – 44g
- Salt – 0.4g
How To Prepare
- Boil the chicken in a pot.
- Add the barley, carrot, and broccoli.
- Reduce the heat, and cover and cook for 10 minutes.
- Add salt.
2. Rice And Vegetable Khichdi
Ingredients
- Cooked rice – 75 g
- Soaked green beans – 13 g
- Raw peanuts – 15 g
- Chopped carrots – 50 g
- Chopped cauliflower – 50 g
- Salt – 0.5 g
How To Prepare
- Stir fry the green beans, peanut, carrots, and cauliflower in olive oil. Keep them aside.
- Add half a cup of water to the rice and bring it to a boil. Stir until the rice gets soft.
- Add the vegetables, peanuts, and salt.
- Cook until soft.
