The stomach contains strong acids and digestive enzymes required to digest food and kill harmful pathogens, so it must be protected by a strong lining. Gastritis occurs when the stomach lining becomes inflamed. This inflammation of the stomach lining happens due to an infection like H. pylori, alcohol consumption,dietary irritants, an auto-immune disease, certain drugs, or even stress. Acute gastritis is short-lasting, whereas chronic gastritis persists over a longer time.

How Can a Gastritis Diet Help Manage Gastritis Symptoms?

Gastritis symptoms may include stomach pain, nausea, vomiting, or feeling full after eating smaller than usual amounts. To help minimize symptoms, bland, small, frequent meals are recommended. If vomiting is one of the symptoms of gastritis, it is critical to ensure the person is well-hydrated.

Foods to Avoid With Gastritis That Could Worsen Symptoms

The following foods should be avoided or limited during a bout of gastritis, regardless of whether it is acute or chronic, because they may worsen gastritis symptoms.

Alcoholic Beverages

Alcohols irritate the stomach and intestines. Since the treatment goal is to calm inflammation of the stomach, all alcohol-containing beverages and foods should be avoided.

High-Fat Foods

Fat slows digestion, meaning that food sits in the stomach longer. Avoiding high-fat foods, including fried foods, meats with a higher percentage of fat, whole-fat dairy, oils, and packaged foods with a high fat content will help the food move quickly out of the stomach, reducing inflammation and allowing the stomach lining time to heal. Any fats eaten during a bout of gastritis should be healthy fats like olive oil and avocados.

Spicy Foods

Spicy foods are similar to alcohol in that capsaicin, contained in many spicy foods, can irritate the stomach lining, causing increased stomach pain and other symptoms. Spicy foods should be avoided during a bout of gastritis.

Acidic Foods

Although the stomach contains a strong acid that helps digest foods, when experiencing gastritis, acidic foods can contribute to inflammation and are best avoided. Citrus fruits and high-acid vegetables like tomatoes should be minimized.

7-Day Meal Plan for Gastritis

During a bout of gastritis, the foods to eat include bland foods and small meals to allow the stomach to empty quickly. Once the gastritis resolves, a normal diet can be resumed.

All bread included in this meal plan should be made from whole grains, and low-fat dairy products should be used. Low-acid fruits and vegetables can be added to meals and snacks.

Adequate fluids should be consumed to ensure dehydration does not occur. A person can tell that they are well-hydrated when the color of their urine is clear to pale yellow.

Day 1

• Breakfast: Egg white omelet with spinach and whole-grain toast with peanut butter
• Lunch: Deli turkey wrapped in a whole grain tortilla with mustard and Swiss cheese, a side salad with greens and cucumbers topped with a drizzle of olive oil
• Dinner: Grilled or baked chicken breast with a sweet potato and a side of asparagus
• Snack: String cheese and an apple

Day 2

• Breakfast: Plain or vanilla greek yogurt with granola and low-acid fruit on top
• Lunch: Grilled chicken salad (light on the mayo) served on mixed greens or whole grain bread with a side of baby carrots
• Dinner: Simple beef stew with low-acid vegetables (except tomatoes), served with a side of brown rice and a whole-grain dinner roll
• Snack: Hardboiled egg with carrot and celery sticks

Day 3

• Breakfast: Smoothie made with low-fat milk or milk alternative blended with a frozen banana, mixed berries, a handful of spinach, and a scoop of plain or vanilla protein powder. 
• Lunch: Mixed greens salad topped with grilled chicken, sliced carrots, and cucumbers with a drizzle of olive oil
• Dinner: Baked salmon with a side of mashed potatoes and snap peas
• Snacks: Rice cake topped with nut butter

Day 4

• Breakfast: Scrambled eggs and a toasted whole grain English muffin with a small pat of butter
• Lunch: Low-sodium chicken noodle soup with a side salad and crackers
• Dinner: Baked or grilled herb-seasoned chicken breast with a side of quinoa and steamed broccoli.
• Snacks: An apple with a small serving of peanut butter

Day 5

• Breakfast: Baked egg bites with vegetables and fat-free feta, a small bowl of oatmeal with raw honey and chopped apples
• Lunch: Mediterranean brown rice bowl with chopped chicken breast, cucumbers, tomatoes, low-fat hummus, and fresh herbs. 
• Dinner: Open-face grilled turkey and pineapple burgers on whole grain bun with a chopped salad
• Snacks: Greek yogurt topped with mixed berries 

Day 6

• Breakfast: Plain or vanilla greek yogurt topped with honey and toasted almonds
• Lunch: Stir-fried tofu, chicken, or shrimp with grilled vegetables and brown rice
• Dinner: Grilled or baked fish with a side of green beans with sliced almonds and a baked potato
• Snacks: A banana with a serving of almonds or walnuts

Day 7

• Breakfast: Plain oatmeal with low-fat milk or milk alternative and sliced banana on top served with a hard boiled egg on the side
• Lunch: Use the remaining fish from last night for fish tacos and serve with lettuce, corn, brown rice, and beans
• Dinner: Sheet pan dinner with baked chicken sausage, diced sweet potatoes, and roasted vegetables
• Snacks: A serving of crackers, low-fat cheese, and sliced cucumber

How Can an RDN Help Manage Gastritis?

While the above meal plan can help ease gastritis symptoms, it may need customization. For those who want personalized guidance on addressing their gastritis with diet, a Registered Dietitian Nutritionist (RDN) can provide expert help during and after a bout of gastritis. When someone works with an RDN, their current health and goals are accounted for when developing a meal plan and list of foods to eat and providing nutrition guidance. An RDN will also provide guidance on lifestyle changes like stress management that may also help reduce gastritis symptoms.