Introduction
If you often experience stomach pain, bloating, nausea, or indigestion, you may be dealing with gastritis. This condition occurs when the stomach lining becomes inflamed, and one of the biggest triggers is diet. The right foods can soothe the stomach, while the wrong ones may worsen irritation and discomfort.
In this guide, we’ll explore the best foods to eat and avoid in gastritis, supported by dietician insights and practical tips for long-term relief.
Understanding Gastritis and Its Symptoms
Gastritis is the inflammation of the stomach lining caused by infection (H. pylori bacteria), stress, certain medications (like NSAIDs), or lifestyle factors such as alcohol and smoking.
Common symptoms include:
- Burning sensation in the stomach
- Bloating and belching
- Loss of appetite
- Nausea or vomiting
- Indigestion after meals
Diet plays a major role because some foods irritate the stomach lining, while others reduce acidity and promote healing.
Best Foods to Eat for Gastritis Relief
Easily Digestible Grains & Carbs
- Oats, brown rice, barley, and whole wheat bread are gentle on the stomach.
- Avoid heavy fried carbs; stick to boiled, steamed, or baked versions.
Lean Proteins
- Skinless chicken, turkey, fish, tofu, and eggs are excellent protein sources.
- They repair stomach tissue without putting stress on digestion.
Non-Acidic Fruits & Vegetables
- Good choices: bananas, apples (peeled), papaya, carrots, pumpkin, spinach, and cucumber.
- Avoid tomatoes, citrus fruits, and raw onions.
Probiotic & Fermented Foods
- Yogurt, kefir, buttermilk, and fermented veggies support gut health.
- Probiotics may help reduce H. pylori infection, a leading cause of gastritis.
Healthy Fats
Protein helps stabilize blood sugar and keeps you full longer.
- Best sources: Eggs, chicken breast, fish, paneer, tofu.
- Plant-based options: Lentils, beans, chickpeas.
Healthy Fats & Nuts
- Avocado, olive oil, flaxseeds, and walnuts provide anti-inflammatory benefits.
- Keep portions moderate to avoid excess stomach acid.
✅ Food Table: Best Foods for Gastritis
Category | Foods to Eat | Benefits |
Grains | Oats, brown rice, whole wheat | Easy digestion, slow energy release |
Proteins | Chicken, fish, tofu, eggs | Repairs stomach lining |
Fruits | Banana, papaya, apple | Gentle, alkaline effect |
Vegetables | Carrot, spinach, pumpkin | Rich in fiber, soothing |
Probiotics | Yogurt, buttermilk, kefir | Improves gut flora |
Healthy Fats | Olive oil, avocado, nuts | Anti-inflammatory |
Foods to Avoid in Gastritis
Spicy & Fried Foods
- Chillies, pickles, deep-fried snacks, and heavily spiced curries irritate the stomach lining.
Acidic Foods & Beverages
- Citrus fruits, tomatoes, vinegar, soda, and coffee increase acidity and worsen symptoms.
Processed & Packaged Foods
- Chips, instant noodles, processed meats, and packaged sauces are high in preservatives and unhealthy fats.
Excessive Caffeine & Alcohol
- Coffee, energy drinks, and alcoholic beverages inflame the stomach lining and delay healing.
✅ Avoidance Table: Foods to Skip in Gastritis
Category | Foods to Avoid | Why Harmful |
Spicy Foods | Chillies, pickles, masala curries | Irritate stomach lining |
Acidic Foods | Citrus, tomato, vinegar | Increase acid reflux |
Processed Foods | Chips, instant noodles | Preservatives & fats cause irritation |
Drinks | Coffee, soda, alcohol | Trigger inflammation & acid spikes |
Myths vs. Facts About Gastritis Diet
- Myth: “Milk always soothes gastritis.”
✅ Fact: Cold milk may give temporary relief but can increase acid secretion later. - Myth: “All fruits are safe in gastritis.”
✅ Fact: Acidic fruits like oranges and lemons can worsen symptoms. - Myth: “Skipping meals helps reduce pain.”
✅ Fact: Long gaps between meals may increase stomach acid and discomfort.
Expert Insights: A Dietician’s Perspective
From a dietician’s point of view, gastritis management requires customized meal planning. Patients often benefit from:
- Eating small, frequent meals.
- Avoiding spicy, acidic, and oily foods.
- Including probiotics and anti-inflammatory foods daily.
- Maintaining hydration with water and herbal teas.
Tips to Manage Gastritis Through Diet & Lifestyle
- Eat small meals every 3–4 hours.
- Stay hydrated — prefer plain water or chamomile tea.
- Avoid lying down immediately after meals.
- Reduce stress through yoga, meditation, or walking.
- Limit painkillers like NSAIDs (consult your doctor).
FAQs on Gastritis Foods to Eat and Avoid
Q1: What fruits are best for gastritis?
Banana, papaya, apple (without skin), and pear are gentle and non-acidic.
Q2: Can milk help in gastritis?
Cold milk may provide short-term relief, but full-fat or excessive milk can increase acidity. Low-fat options are better.
Q3: Is coffee bad for gastritis?
Yes. Coffee stimulates acid secretion and worsens irritation. Herbal teas are safer alternatives.
Q4: What snacks are safe for gastritis patients?
Plain crackers, boiled potatoes, steamed vegetables, yogurt, and bananas are stomach-friendly snacks.
Q5: Can probiotics help with gastritis?
Yes. Yogurt, kefir, and buttermilk can restore gut bacteria and may reduce H. pylori infection.
Final Thoughts
Gastritis can be managed effectively with the right diet. Choosing soothing, anti-inflammatory foods while avoiding acidic and processed items can make a big difference.
If you’re struggling with recurring gastritis symptoms, book a personalized diet consultation with Dt Richa Doshi at The Health Studio to get a customized meal plan that works for your health and lifestyle
