Gastritis Diet: What to Eat and What to Avoid

ByAgkidzone Staff

Updated: Oct 25, 2024

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Gastritis is a condition that causes inflammation of the stomach lining, leading to symptoms like stomach pain, nausea, vomiting, and a feeling of fullness after meals. Many factors can trigger gastritis, from lifestyle habits like smoking and excessive alcohol consumption to medical causes such as H. pylori infection, surgery, or autoimmune disorders. Thankfully, for most people, gastritis is not a severe condition and can be managed with dietary changes and over-the-counter medications. The right food choices can help soothe symptoms and even promote healing, while others may worsen the condition. Let’s take a closer look at what you should eat and avoid if you’re managing gastritis.

Avoid Citrus Fruits and Juices

Citrus fruits are well-known for their nutritional benefits, but for people with gastritis, these fruits can be more harmful than helpful. Oranges, lemons, and grapefruits are highly acidic and can increase stomach acid production, worsening symptoms like heartburn and indigestion. These fruits can also trigger gastroesophageal reflux disease (GERD), a condition closely linked to gastritis. If you love your daily glass of orange juice, it might be time to swap it for something less acidic, like melon or pear juice. It’s a small change that can make a big difference.

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Say Goodbye to Tomatoes

Tomatoes, whether raw or cooked, are another common trigger for gastritis sufferers. Like citrus fruits, they contain high levels of citric acid that can irritate the stomach lining and exacerbate inflammation. Unfortunately, cooking tomatoes doesn’t reduce their acidity, so even dishes like pasta with tomato sauce can be problematic. Instead, try using alternatives like pesto or other non-tomato-based sauces for your meals. You don’t have to give up your favorite dishes entirely—just swap in something a little gentler on your stomach.

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Limit Dairy Products

Once upon a time, doctors used to recommend milk to ease stomach discomfort from acid reflux or gastritis, believing its coating effect would soothe the stomach. However, more recent research has shown that dairy products, especially milk, can actually increase acid production in the stomach, making gastritis worse over time. That’s right—while you might feel temporary relief, the proteins and calcium in milk can cause your stomach to ramp up its acid production later on. Opt for dairy-free alternatives like almond milk, coconut milk, or oat milk, and see how much better you feel.

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Handle Spicy Foods with Care

Spicy foods have always been a hot topic (no pun intended!) when it comes to stomach issues like gastritis. Many people believe that spicy foods directly cause stomach inflammation, but the truth is a little more nuanced. For some, spicy foods can irritate the stomach lining, causing discomfort or pain. On the other hand, research has shown that capsaicin—the compound responsible for the heat in chili peppers—might actually reduce stomach acid production, which could benefit those with gastritis. It’s all about moderation and knowing your body. If spicy foods trigger your symptoms, it’s best to avoid them. If you want to give them a try, start small and see how your stomach reacts.

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Cut Back on Processed Foods

There’s no question that cutting out processed foods is a smart move for anyone’s health, but it’s especially important for people dealing with gastritis. Processed foods are often loaded with unhealthy fats, refined carbohydrates, and high levels of salt—all of which can irritate the stomach and lead to inflammation. In addition, some processed meats contain nitrates, which have been linked to chronic gastritis and even stomach cancer. The bottom line? Stick to whole, fresh foods whenever possible. Your body—and your stomach—will thank you for it.

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Ditch the Coffee

If you’re one of the millions of people who rely on coffee to kickstart their day, this might be tough to hear, but coffee can be a major trigger for gastritis symptoms. Coffee is acidic, and whether it’s decaf or regular, it can increase stomach acid production, leading to more discomfort for those with gastritis. If you simply can’t give up your morning cup, try cutting back and opting for a lower-acid coffee blend or switching to herbal teas like chamomile or ginger, which can actually soothe the stomach instead of irritating it.

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Say No to Alcohol

It’s no surprise that alcohol and stomach health don’t mix well, especially if you have gastritis. Alcohol, especially in excess, can inflame the stomach lining and lead to worsening symptoms. Beer, wine, and cocktails with sugary mixers are particularly hard on the stomach. If you’re managing gastritis, it’s best to cut alcohol out of your diet entirely. But if you do choose to drink, stick to small amounts and avoid sugary or carbonated mixers. Moderation is key, as too much alcohol can cause long-lasting damage to your stomach lining.

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Avoid Energy Drinks

Energy drinks are notorious for their high caffeine content, which can significantly irritate the stomach lining. Many of these drinks are also packed with sugar, artificial flavors, and carbonation, making them a triple threat for those with gastritis. While research is limited on the direct impact of energy drinks on the stomach, it’s clear that they can exacerbate symptoms like acid reflux and inflammation. If you need a pick-me-up, try a natural energy source like a banana or a quick walk instead.

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Limit High-Fat Foods

Fried and greasy foods are well-known for causing digestive discomfort, and for people with gastritis, they can make symptoms worse. High-fat foods slow down digestion, which can irritate the stomach lining. A study even found that diets high in fat and cholesterol can increase the risk of gastritis by 63%. That’s a pretty significant number! To keep your stomach happy, stick to low-fat cooking methods like baking, steaming, or grilling, and avoid fried foods whenever possible.

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Load Up on Leafy Greens

Leafy greens are an excellent source of fiber, which is crucial for digestive health. Vegetables like spinach, kale, and lettuce are also rich in iron, a nutrient that can help prevent the spread of H. pylori, the bacteria responsible for many gastritis cases. Adding more vegetables like zucchini, carrots, and potatoes to your meals can help improve digestion and keep inflammation at bay. If you’re looking for a way to sneak more greens into your diet, try adding them to smoothies, soups, or salads.

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Opt for Low-Acid Fruits

Fruits are a vital part of any balanced diet, but when it comes to gastritis, some fruits are better than others. Many fruits, like oranges, lemons, and pineapples, are high in acidity and can trigger or worsen symptoms. However, there are several low-acid fruits that are much gentler on the stomach, such as melons, apples, pears, and bananas. These fruits provide essential vitamins and fiber without irritating the stomach lining. Interestingly, although strawberries are acidic, they contain anthocyanins that may help protect the stomach lining. If you can tolerate berries, they can be a good addition to your diet in moderation.

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Swap Refined Carbs for Whole Grains

Refined carbohydrates, such as white bread, pasta, and sugary snacks, can cause your blood sugar to spike and may contribute to digestive issues. Whole grains, on the other hand, are high in fiber, which supports healthy digestion and keeps your stomach happy. Grains like brown rice, oats, quinoa, and barley are excellent alternatives that won’t cause stomach irritation. But remember, moderation is key! While whole grains are beneficial, eating large amounts of any kind of carbohydrate can still lead to bloating or discomfort, so it’s best to keep portions balanced.

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Enjoy Oily Fish for Omega-3s

Oily fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which are well-known for their anti-inflammatory properties. Since gastritis is an inflammatory condition, adding oily fish to your diet may help reduce inflammation and promote healing of the stomach lining. Omega-3s have also been shown to help repair damage caused by H. pylori infections, which are a leading cause of gastritis. Try to include oily fish in your diet at least twice a week for maximum benefits.

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Nuts: A Healthy but High-Fat Option

Nuts are another good source of omega-3 fatty acids and can provide a variety of health benefits, including reducing inflammation. Walnuts, in particular, have been found to help combat gastritis caused by H. pylori. However, nuts are also high in fat, and even healthy fats can irritate the stomach lining if consumed in large quantities. The best approach is to enjoy nuts in moderation—just a small handful can provide the benefits without causing discomfort.

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Lean Poultry for Easy Digestion

If you’re looking for a protein source that won’t upset your stomach, lean poultry is a great option. Chicken and turkey are both low in fat and easy to digest, making them ideal for people with gastritis. These lean meats are also highly versatile—you can bake, grill, or roast them for a variety of meals. To keep things gentle on your stomach, avoid cooking poultry in oil or butter and instead use methods like roasting or steaming. Lean poultry can be a delicious and safe addition to your gastritis-friendly diet.

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