7-Day Meal Plan For Gastritis: Foods to Eat & Avoid

7 day meal plan for gastritis

What Is Gastritis?

Gastritis is the inflammation of the stomach lining or mucosa. In other words, gastritis is when the membrane of the stomach gets disturbed. It further leads to the secretion of acids. This causes discomfort such as abdominal pain, nausea and stomach ulcer in some cases.  


It is frequently caused by an infection with Helicobacter pylori, sometimes known as H. pylori. Lifestyle factors like tobacco or alcohol use and certain health conditions, such as Crohn’s disease, can also contribute to gastritis. But this condition can be controlled by including a meal plan regularly in your routine.


According to the National Institute of Health (NIH), Some studies show that probiotics could help with stomach complications caused by bacteria called Helicobacter pylori, also known as H. pylori.

It is almost impossible to live without any health problems. However, we can change some basic lifestyle and dietary habits to become healthy. Nowadays, people prefer to eat junk food because of its spicy and tangy flavours. This can lead to certain health problems. In this informative Blog, we will try to explain how we can avoid Gastritis conditions by changing our dietary habits. Moreover, we will discuss about 7-Day Meal Plan For Gastritis and Foods to Eat & Avoid.

Types of Gastritis

1. Acute Gastritis

It is usually temporary and can be caused by certain medications, alcohol use, and radiation therapy. .

2. Chronic Gastritis

This is a long-term and constant condition that may develop gradually. Chronic gastritis health condition can also be of 2 types – erosive and non-erosive.

2.1 Erosive Gastritis

When substances like acid, bile, alcohol, or drugs actively erode the stomach lining, it causes erosive gastritis and ulcers. It is directly harming the stomach mucosa.

2.2 Non-erosive Gastritis

Non-erosive Gastritis is the Inflammation of the stomach lining without erosive changes. Although it might not cause ulcers, it can irritate, such as the lining of the stomach becoming redder. A particular kind of gastritis called atrophic gastritis causes thinning or deteriorating Stomach lining. 

Gastritis Symptoms

Gastritis is asymptomatic for many people. However, some individuals may experience the following:

  • Abdominal Bloating And Pain
  • Feeling full all the time
  • Recurrent Upset Stomach or Nausea
  • Vomiting
  • Indigestion Or Stomach Pain
  • Ulcers Or Burning In The Stomach
  • Loss Of Appetite Or Black Tarry Stools
  • Weight loss in some cases
Now we will discuss the 7-day meal plan for Gastritis.

7-Day Meal Plan for Gastritis - Delightful Breakfast Options

Overnight oats: One easy, no-cook breakfast option is overnight oats. Rolled oats have soluble fibre, which can ease stomach discomfort and are typically easy to digest. Acidity can be controlled by preparing with non-citrus liquids like almond milk.

Oats Chilla: A tasty pancake made with oats, oats chilla is a good breakfast choice for people with gastritis. Oats offer fibre to support healthy digestion. It contains non-acidic spices and ingredients.

Sweet Potato Pancakes: Because sweet potato pancakes are low in acidity and high in vitamins and complex carbohydrates, they make a calming and nourishing breakfast option. Moreover, they are free of gluten, which is always beneficial.

Buddha Bowl: Rice or other cooked grains, roasted or steamed veggies, and a protein source like tofu or beans with a tasty sauce are the typical ingredients of a Buddha bowl. Without causing discomfort, the fibre from the grains and vegetables can help with digestion and boost feelings of fullness. You can check the delicious Buddha bowl recipe recipe.

High Protein Smoothie: High-protein smoothie is easy to digest and kind to the stomach. It gives vital nutrients without causing discomfort, making it ideal for a gastritis meal plan. Ingredients like Banana and spinach provide vitamins, minerals, and antioxidants without raising the acidity much. For delicious recipes of high protein smoothies, check this recipe.

Fruity Chia Pudding: A tasty, high-fibre meal that is gentle on the stomach is fruity chia pudding. Omega-3 fatty acids and soluble fibre, which help with digestion, are two benefits of chia seeds. Chia can enhance flavour and deliver vital vitamins without adding acidity when used with non-acidic fruits like mango or kiwi. You can check the delicious fruity chia pudding recipe.

Poha: It is a slightly acidic, gluten-free, Tasty & filling breakfast used to support your stomach lining.

Green tea/ Herbal tea/Chamomile Tea/ Hibiscus Tea:  These tea options are with anti oxidents and anti-inflammatory help to maintain your stomach ease and light.


Curd: Plain Curd can be beneficial for gastritis because it contains probiotics, which are good bacteria that can help restore the balance of bacteria in your digestive system. Additionally, the mild nature of plain Curd can be soothing for the stomach. For more information about the health benefits of eating curd, you can read this Blog.



7-Day Meal Plan for Gastritis – Tasty Filling Lunch Options

Chickpea (सफेद चना) Salad with Vegetable: Because chickpeas are a rich source of plant-based protein and fibre, which can support digestive health, a chickpea salad with vegetables is a light and refreshing lunch option for those with gastritis.

Cooked Cabbage with Dal and Bajra Roti (पत्तागोभी के साथ दाल और बाजरे की रोटी): Lunchtime staples like bajra roti and cooked cabbage with dal are nutritious and traditional. Cabbage is a low-acid vegetable high in fibre and flavonoids. Flavonoids are phytochemical compounds present in Many plants, fruits, vegetables, and leaves, which may have uses in medical chemistry. Many health advantages of flavonoids include their antiviral, anticancer, antioxidant, and anti-inflammatory qualities.

Bajra (pearls millet) roti is non-acidic and gluten-free; it is also a moderate source of carbohydrates. Cooked Dal with cabbage having plant-based protein along with Bajra roti makes it a really filling lunch meal.

Quinoa cooked with vegetables: Quinoa is a non-acidic and gluten-free grain. Combine cooked quinoa, diced cucumber, cherry tomatoes, chopped mint, parsley, lemon juice, and olive oil is a great choice for lunch. Mushrooms can also be added for a savoury depth of flavour without triggering any acidity. Quinoa, sourced from organic farmers, is a fibre-rich, mineral-rich and protein-packed grain, ideal for health enthusiasts and weight watchers. It is easily available online on Amazon or Flipkart.

Lentil Salad:  Cooked lentils (दाल) with diced tomatoes, cucumber, red onion, and a dressing made with Lettuce leaves, olive oil, and herbs is a protein-rich and non-acidic diet for lunch.

Ragi Chips:    Finger millet, the ingredient used to make Ragi chips, is non-acidic and makes for a calming lunch choice. Whole grains like Ragi are easy on the stomach and are packed with minerals and fibre.

Hummus and Vegetable:  Hummus is a paste of pureed chickpeas (सफेद/काबुली चना) usually mixed with sesame oil or sesame paste and eaten as a dip or sandwich spread. Hummus provides essential fats and protein in a creamy, non-acidic form. Select non-acidic vegetables, such as bell peppers, cucumbers, and carrot sticks, and dip them in hummus to get your fibre and vitamins without irritating your stomach.

Lettuce wraps with avocado and black beans: A filling and non-acidic lunch option is lettuce wraps with avocado and black beans. A satisfying yet easily digested lunch is enhanced by the addition of protein and fibre from black beans and the healthy fats and creaminess of avocado, which are non-acidic. Moreover, lettuce is a great source of fibre.

Grilled Zucchini (तोरई): Slice zucchini lengthwise, brush with olive oil, and grill until tender. Zucchini is a low-acid; gluten-free food becomes lighter for your stomach.

Sweet Potato & Black Bean Tacos & corn tortillas with Avocado-Pepita Dip: With fewer spices, this is a tasty and lighter food that supports your stomach lining and is helpful in Gastritis. You can check the recipe for this.

7-Day Meal Plan for Gastritis – Delightful Dinner Options

Baked Potato with Beans: With moderate flavour, high fibre content, and plant-based protein, potatoes with homemade beans are considered a good meal option for people with gastritis. It is gentle on the stomach.

Khichdi: A classic Indian cuisine called khichdi, which is prepared with rice and lentils, is frequently advised for people who have digestive problems because rice and lentils provide complete protein and mild digested carbohydrates.

Crisp Sesame Tofu: Sesame tofu is a non-acidic plant-based high protein source meal option that is less likely to cause stomach discomfort. The subtle flavour and crunch of sesame seeds make it a good choice.

Vegetable Sooji Upma: Semolina (rawa or sooji) has a low glycemic index and high fibre content, making it a great option for those who have digestive problems. Vegetables like onions, tomatoes, and carrots are included in the upma. They are high in vitamins and minerals that assist digestive health. It is a light and easy-to-digest meal. People having gluten intolerance issues may avoid upma.

Roasted or Grilled Cauliflower ( फूलगोभी ) Steak cauliflower is a cruciferous vegetable that is not acidic and gluten-free. It can be easy on the stomach and still provide vitamins, minerals, and fibre without causing any stomach discomfort. Cruciferous is a family of vegetables that including high in fibre and vitamins low in calories.

Lentil Stew: Lentils (दाल) provide plant-based protein, fibre, and essential nutrients without causing stomach discomfort. It has carrots, tomatoes, celery, onion, and zucchini ( तोरई). All those gorgeous vegetables are dressed up with warm, earthy spices, a little garlic and fresh herbs. The use of aromatic spices in this dish can add acidity-free flavour. You can check the recipe.

Vegetable Dalia Khichdi: This is low acidic and high in fibre. It is an easy-to-digest meal good for people with digestive issues.

Foods You Should Avoid with Gastritis

Some research indicates that diet is not known to be the cause of Gastritis. However, Food allergies and excessive alcohol consumption have been linked to rarer forms of gastritis. Certain foods and drinks can aggravate the symptoms of gastritis by irritating and inflaming the stomach lining.

The following foods and drinks may increase the symptoms of gastritis. Although you may not stay away from every item on the below list, you can use it to figure out what foods personally trigger you. 

  • High-fat foods.
  • Alcohol
  • Carbonated drink. 
  • Spicy foods, including hot peppers, red/black pepper, red chilli, and hot sauce. 
  • High salty foods
  • High Sugar foods and drinks.
  • Coffee and other sources of caffeine. 
  • Acidic foods like lemons, tomatoes, oranges, limes, and grapes
  • Large meals, eating out, and having irregular meal times may increase Gastritis symptoms.

Foods you eat with Gastritis

For a Gastritis person, an anti-inflammatory eating pattern may help protect the stomach lining from damage. It includes high-fiber, low fat and low-added-sugar foods. Following an anti-inflammatory diet can help in Gastritis. 

  • Fruits (avoid oranges, Grapes, Lemon etc.)
  • Whole grains food 
  • Vegetables
  • Legumes.
  • Poultry and fish. 
  • Nuts 

Dietary habits to avoid

A 2022 Korean Population-Based Cohort Study indicates that approx. 53% of people who had gastritis symptoms tended to eat too fast or eat at irregular times.

Along with eating trigger foods like some spicy, sweet, or salty dishes, they also tended to eat more leftovers. Furthermore, they ate more barbecued food, snacking more, and did not always eat a consistent quantity of food.


If any of these behaviors seem familiar to you, changing your way of eating could help reduce Gastritis flare-ups. Eating more often and in smaller portions or more frequent meals can help reduce your stomach discomfort.

Frequently asked question (FAQ)

Q. What are the starting warning symptoms of gastritis?

Ans. Gastritis symptoms typically involve stomach pain, indigestion, bloating, nausea, vomiting, loss of appetite, and flatulence and burping.

Q. What can cause a gastritis flare-up?

Ans. Medications, bacterial infections like H. pylori, fatty foods, physical and mental stress, alcohol consumption, or eating foods you’re sensitive to may cause gastritis symptoms to develop.

Q. What else soothes gastritis?

Ans. Eating slowly, opting for smaller portions, preferring home-cooked meals, and not lying down after eating may help you prevent and soothe gastritis symptoms.

Q. What foods help heal gastritis?

Ans. You may find low-fat and non-acidic foods helpful. Other foods to eat if you have gastritis include fruits and vegetables, fish, lean meats, and caffeine-free teas.

Q. What is the best drink for gastritis?

Ans. Clear liquids such as  green tea or broth would be best in cases of gastritis. There’s also research suggesting that drinking green tea with honey at least once a week may reduce the risk of gastritis caused by bacteria H. pylori.

Q. Can we eat eggs if during gastritis condition?

Ans. Yes, Eggs can be taken into your diet if you have gastritis. Eggs are usually included in a bland diet, which is recommended in cases of gastritis condition. 

Q. How a Dietitian Can Help you in Gastritis condition?

Ans. You may come across contradictory advice online if you experience symptoms of gastritis along with other digestive problems. You can control your symptoms with evidence-based recommendations from a qualified dietician. 

Q. What is the dietary habit guideline for gastritis?


  • Do not eat right before bedtime. Stop eating at least 2 hours before bedtime.
  • Eat small, frequent meals. Your stomach may tolerate small, frequent meals in small portion better than large meals.
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