Foods to eat and avoid, diet plan and recommendations


Gastritis is an inflammation of the lining of the stomach caused mainly by the bacteria H. pylori (although it can also have other causes). Depending on your typical diet, your gastritis may get better or worse, or even progress to stomach ulcers. This is why it is so important to follow a gastritis diet to make sure that your condition gets better rather than getting worse.

Symptoms of gastritis include bloating, feeling of fullness, and pain. In order to reduce your symptoms, you’ll want to eat a gastritis-friendly diet and also be aware of foods that can make your condition worse. Foods to eat as well as foods to avoid when treating and living with gastritis are listed below.

Gastritis diet: foods to limit or avoid

Everyone with gastritis will react to food differently, so not all of the foods in the list below may apply to you. However, it is worth trying to limit or avoid these items, as you may see improvement in your condition.

Generally speaking, spicy foods, foods high in fat, chocolate, and seasonings irritate the stomach and often trigger symptoms of gastritis. Here is a list of foods you should limit or avoid if you live with gastritis.

  • Hot chocolate and cola
  • Whole milk and chocolate milk. Most people think that dairy products are a good choice for soothing an upset stomach and blocking the effects of acids. However, due to its calcium and amino acid content, dairy products can actually stimulate the release of more acid production, worsening the symptoms of gastritis.
  • Peppermint and spearmint tea
  • Regular and decaffeinated coffee. Both types of coffee can worsen the symptoms of gastritis because it is acidic in nature
  • Green and black tea, with or without caffeine
  • Drinks containing alcohol
  • Orange and grapefruit juice. These are citrus fruits that contain a large amount of natural acid and can trigger the release of painful neurotransmitters in people with gastritis.
  • Black and red pepper
  • Garlic powder
  • Chili powder
  • Dairy products made from whole milk or cream
  • Spicy or strongly flavored cheeses, such as jalapeño or black pepper
  • Very seasoned and high-fat meats, such as sausages, salami, bacon, ham and cold cuts
  • Hot peppers, peppers
  • Onions and garlic
  • Tomato-based products, such as tomato paste, tomato sauce or tomato juice. Similar to citrus fruits, tomatoes are quite sour and can irritate a sensitive stomach. While it may be okay to eat tomato products in smaller amounts, it’s best to avoid them if you have gastritis.
  • Refined or processed foods. This includes white bread, pasta, products with added sugar, farm-factory meat, trans fats, refined vegetable oils, fried foods, and pasteurized dairy products. These items can trigger food allergies and increase inflammation in the gut.
  • Alcohol can erode the lining of the stomach and increase the level of inflammation. Moderate alcohol consumption may not induce symptoms of gastritis, but some people cannot drink alcohol without triggering symptoms of gastritis.

Gastritis diet: foods to eat

Foods rich in antioxidants: Foods rich in vitamin C, vitamin A, and flavonoids have been shown in previous research to help reduce stomach inflammation and lower the risk of digestive disorders. The best sources of antioxidants are fresh, brightly colored fruits and vegetables. According to researchers at the University of Maryland Medical Center, fresh fruits, herbs / spices, and vegetables that are particularly beneficial for gastritis include onions, garlic, squash, peppers, leafy greens, artichoke, asparagus, celery, fennel, sea vegetables, ginger, turmeric, cruciferous vegetables, berries, apples and cranberries.

Probiotic foods: These include cultured vegetables, kombucha, yogurt, and kefir, which have a multitude of beneficial effects on almost every aspect of the body. Probiotics help reduce inflammation, regulate bowel movements, and control reactions to food allergies. Probiotic bacteria such as Lactobacillus bulgaricus may even be able to regulate the amount of stomach acid produced, thereby effectively reducing the symptoms of gastritis.

Licorice, fennel or anise: A traditional folk remedy for a number of different types of digestive disorders. Licorice root contains a compound called glycyrrhizin, which is known for its calming effects on the stomach and its strengthening ability in the gastrointestinal tract. Additional effects of glycyrrhizin have been shown to include anti-inflammatory, anti-diabetic, antioxidant, anti-tumor, antimicrobial and antiviral properties.

Foods rich in fiber: Fiber has been shown to be beneficial in reducing gastritis and other digestive disorders. A previous study at the Harvard School of Public Health found that diets high in fiber were associated with a reduced risk of developing stomach ulcers by up to 60%. The main sources of fiber include nuts like almonds, seeds like chia or flax, soaked legumes / beans, and sprouted whole grains.

Healthy fats and proteins: Good sources include grass-fed meat, wild fish, cage-free eggs, or pasture-raised poultry. Healthy fats and proteins can help repair the gut wall and reduce inflammation-like symptoms. Fish, like salmon or sardines, are also a great source of omega-3s, which may ward off inflammation even better and be beneficial for people with gastritis. Other healthy fats include coconut or olive oil, avocado, grass-fed butter, and ghee.

Other considerations for the gastritis diet

In addition to avoiding trigger foods and consuming gastritis-friendly items, there are other considerations to keep in mind when treating gastritis. For example, you should avoid eating before bed. Rather than eating a few large meals, you should eat more frequently.

Lifestyle changes can also help your gastritis, such as quitting smoking, reducing stress, limiting or avoiding nonsteroidal anti-inflammatory drugs (NSAIDs), reducing your risk of H. pylori by practicing good hygiene and treatment techniques. preparing safe foods; and removing chewing gum as it increases stomach acid secretion. These factors can make your condition worse and cause gastritis to progress to ulcers.

Diet plan against gastritis

Here is a diet plan to help you structure your daily meals.

Beverages: Drink six to eight glasses of water a day and avoid the drinks mentioned above which can cause further irritation.

Breads and starches: You can eat 6 to 10 servings of the following breads and starches:

  • 1/2 cup cooked pasta, noodles or macaroni
  • 1/2 cup cooked rice or cream of rice
  • 1/2 cup cream of wheat or oatmeal
  • 3/4 cup dry cereal
  • 1/2 cup mashed potatoes
  • 1 medium bun or bun
  • 1 slice of bread
  • 6 salted crackers
  • ½ cup cooked pasta
  • ½ cup of cooked rice
  • ½ cup cream of wheat or oatmeal
  • ¾ cup of dry cereal
  • ½ cup mashed potatoes
  • 1 medium bun or bun
  • 1 slice of bread
  • 6 salted crackers

Fruits: Eat two to four servings of the following fruits:

  • 1 medium apple, pear, peach or orange
  • ½ cup of applesauce or canned fruit
  • 15 grapes
  • 1 kiwi
  • 1 ¼ cup melon or berries
  • ½ cup of soft juice
  • 1 small banana

Vegetables: Eat two to four servings from the list below:

  • ½ cup of cooked vegetables
  • 1 cup of fresh vegetables
  • 2 cups of green salad

Meat or meat substitutes: Eat two to four servings from the list below:

  • 1 cup of approved food casserole
  • ½ cup low fat cottage cheese
  • 2 tablespoons of peanut butter
  • 2 ounces of low-fat semi-hard cheese
  • 2 scrambled or soft cooked eggs
  • 2 to 3 ounces of tender meat, fish, seafood, turkey or chicken
  • 3 ounces of tofu

Milk and dairy products: Eat two to three servings from the list below:

  • ½ cup of custard or pudding
  • ½ cup low fat ice cream or ice milk
  • 1 cup of skimmed milk or milk drink
  • 1 cup of low fat yogurt

Soups: Eat up to three one-cup servings of broth or broth.

Fats: Eat two to four servings from the list below:

  • 1 teaspoon of butter or margarine
  • 1 teaspoon of oil
  • 1 tablespoon of dressing

Remember to stay away from the foods listed in the Greedy Foods section.

Diet tips for gastritis

Now that you know what foods you can and can’t eat, as well as portion sizes, here are some more tips to help you through the process:

  • Eat regular meals, but don’t eat too often.
  • Milk and dairy products should be limited to three servings or less.
  • Alcohol, black pepper, and chili powder should be avoided completely.
  • Caffeine increases stomach acidity, so products containing caffeine should be limited or avoided.
  • Foods rich in fiber are highly recommended.
  • Foods that cause gas should be avoided, including broccoli, cabbage, onions, milk, cooked beans and peas, and some fruits. Listen to your body to see what is causing you discomfort.
  • Eat broccoli. It contains a nutrient called sulforaphane which has been medically proven to kill H. pylori bacteria, a cause of stomach ulcers. Sulforaphane supplements can also be purchased.
  • Include probiotics in your diet. They are great for supplying the body with beneficial bacteria that colonize the digestive system, helping to absorb and digest nutrients.
  • Get involved in your gastritis diet choices. None of your food choices will have a significant impact if you don’t stick to them in the long run. Treating chronic cases of stomach aches and gastritis is more or less a lifestyle change and requires your full commitment in order to benefit from their results.
  • Avoid trigger foods that you know will cause you to experience symptoms. This will prevent you from damaging your gut. Some products to avoid in general include: sweets, sodas, excessive coffee consumption, energy drinks, and foods containing trans fats.
  • Drink water. Staying hydrated not only helps prevent symptoms of gastritis, but also helps flush out harmful toxins.

The ways to prevent gastritis include eating slowly and chewing your food carefully, avoiding eating on a full stomach, and consuming smaller meals throughout the day.



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