7-Day Meal Plan For Gastritis: Balancing Nutrition and Gastritis

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Christiana George
Christiana Georgehttps://www.thetarttart.com/
Welcome to The Tart Tart, my not-so-tart take on food, writing, and photography. I decided to start up this sucker after repeated nagging from Chris, my fiance, who cannot understand why the sight of a farmer’s market would send me into ecstatic convulsions (okay, total overstatement. I can be quite the histrionic at times).With that said, my interests, though chiefly in food, also span fashion, design, literature, and photography. So don’t mind the seemingly non sequitur odds and ends I toss in posts at times.

Do you often experience gnawing and burning sensations in your abdomen, particularly in the upper stomach portion? This could be a visible sign of gastritis.

Many people consider taking antibiotics, antacids, painkillers, or traditional home remedies for gastritis, but it usually won’t go with that or have short-term relief.

The problem here differs from the treatment method you’re using to cope with your condition; the problem is your eating plans and dietary choices. For instance, you take your antacids properly on time, but what if you drink soda with it, sugar tea, or junk food? These food choices will increase your stomach distress and raise the inflammation of the stomach lining, which could further cause gastritis symptoms, no matter if you were on gastritis medicine.

So, careful dietary choices and food options are needed for gastritis treatment. It is usually recommended to include high fiber, high protein, and healthy fats, and avoid junk, spicy, high fat, and fried foods for gastritis.

Here we come up with a 7 day meal plan for gastritis which you can combine with your improved healthy lifestyle and medication (in case you’re on gastritis medicines) and get rid of this life-disturbing condition for a long time.

7-Day Meal Plan For Gastritis

The Gastritis diet plan and food choices should be very gentle on the stomach, which allows better digestion and does not erode the stomach’s lining. Below is the 7 days diet plan, which includes the meals option well-tolerated and effective for gastritis patients.

7-Day Meal Plan For Gastritis

This gastritis diet plan is very simple and effective for upset stomach conditions. However, ensure not to eat too much, make your portion small, eat slowly, and stay hydrated to help your condition. Find relief with our comprehensive 7 day meal plan for gastritis, expertly crafted to balance nutrition and soothe symptoms effectively.

Day 1 (Monday)

Morning Drink: Ginger tea with Manuka honey

Breakfast: Scrambled eggs with spinach

Noon Snacking: Boiled carrots

Lunch: Turkey and avocado wrap (whole-grain wrap only)

Evening Snack: Apple slices

Dinner: Grilled tofu, cooked green veggies, and brown rice 

Mid-Night Snack: Chamomile tea

Day 2 (Tuesday)

Morning Drink: Peppermint tea

Breakfast: Greek yogurt topped with berries

Noon Snacking: Rice cake with tuna

Lunch: Lentil stew with whole grain roll

Evening Snack: Mixed nuts

Dinner: Baked chicken breast, steamed asparagus with couscous

Mid-Night Snack: Herbal tea

Day 3 (Wednesday)

Morning Drink: Hot water with Manuka honey

Breakfast: Unsweetened oatmeal with almond milk

Noon Snacking: Rice cake or plain unsalted crackers with almond butter

Lunch: Grilled chicken salad (leafy green vegetables, capsicums, etc.) with avocado

Evening Snack: Greek yogurt 

Dinner: Baked salmon and steamed veggies with quinoa

Mid-Night Snack: Herbal tea

Day 4 (Thursday)

Morning Drink: Fennel tea

Breakfast: Kiwi, banana, and spinach smoothies

Noon Snacking: Rice cakes with peanut butter

Lunch: Grilled vegetable wrap

Evening Snack: Low-fat dairy

Dinner: Turkey meatballs with zucchini noodles

Mid-Night Snack: Melon slices

Day 5 (Friday)

Morning Drink: Aloe vera juice

Breakfast: Banana, spinach, and almond milk smoothie

Noon Snacking: Rice pudding (made with plant-based milk, preferably almond milk)

Lunch: Quinoa stir fry with vegetables

Evening Snack: Rice cake or unsalted crackers with cottage cheese

Dinner: Grilled salmon, mashed sweet potato, and broccoli

Mid-Night Snack: Low-fat milk or yogurt

Day 6 (Saturday)

Morning Drink: Licorice root tea

Breakfast: Scrambled eggs with cherry tomatoes

Noon Snacking: Steamed edamame

Lunch: Grilled turkey burger side with mixed salad

Evening Snack: Mixed nuts

Dinner: Baked fish with quinoa, and steamed broccoli

Mid-Night Snack: Banana

Day 7 (Sunday)

Morning Drink: Chamomile tea

Breakfast: Whole grain toast with avocado

Noon Snacking: Baked apple with cinnamon

Lunch: Quinoa salad with leafy green vegetables

Evening Snack: Greek yogurt with Manuka honey

Dinner: Grilled tofu with cooked carrots and brown rice

Mid-Night Snack: Turmeric tea

Gastritis Foods with Low Acidity

High acidity foods are more likely to trigger gastritis and worsen its symptoms. So you should include food with low acidity in your diet plans.

Gastritis Foods with Low Acidity

Anyhow, What Is Gastritis?

Gastritis is a medical condition categorized by the damage or inflammation of gastric mucosa (stomach lining). In this condition, your stomach lining may have some sores, thinning, redness, or swelling at some points, which causes a great deal of discomfort and digestive problems. If left untreated, this condition can become chronic or erosive. 

What Is Gastritis

Symptoms of Gastritis

Gastritis symptoms are generally manageable and aside on their own. Still, if you’re suffering from chronic or erosive gastritis (ulcer in the stomach or bleeding inside the stomach), it can manifest as bleeding in the stools or vomiting and severe pain. This condition needs immediate diagnosis and treatment. 

Symptoms of Gastritis

Following are some signs which help a doctor to indicate gastritis condition: 

  • Belching
  • Hiccups
  • Constant feeling of sickness
  • Stomach pain
  • Chest pain
  • Burning sensation in the stomach
  • Black or bright red blood in the vomit
  • Bloody, stinky, and sticky poop
  • Nausea 
  • Bloating
  • Loss of appetite or feeling full without eating anything
  • Indigestion 

Anyhow, gastritis symptoms may vary from person to person, so it is very important to consult a gastroenterologist expert. 

Cause of Gastritis 

Gastritis is generally caused by harmful agents which interfere with and tear the lining of the stomach walls leading to inflammation and irritation. 

Cause of Gastritis

It is usually triggered by smoking, alcohol, medication, and junk eating. Gastritis is also caused by bacterial infection (Helicobacter Pylori) and internal injury. Moreover, the high use of NSAIDs, potassium supplements, antibiotics, and chemicals are other irritants of the stomach lining which contribute to gastritis and stomach ulcer

Aging and stress can also worsen gastritis; as we age, our stomach muscles become fragile and prone to more devastating damage. However, gastritis in kids and young are mostly caused due to unhealthy eating habits such as high intake of fatty and fried stuff, highly acidic foods, late-night eating, and no physical movement after eating.

What Diet Is Best for a Gastritis Condition? 

Most doctors prescribe antacids or antibiotics (depending on the cause of the problem), but acute conditions can be cured with some dietary changes. 

diets for gastritis

Here are some tips on diets for gastritis:

  • Increase your fiber intake because it is easier for digestion and helps reduce inflammation.
  • Increase your protein intake, sourced from plants (tofu, legumes, beans) or lean meats such as chicken breast, lean turkey, or seafood. These agents help in cell regeneration and alleviate gastritis symptoms. 
  • Include foods enriched with healthy fats such as olive oil, seafood, fatty fish, and nuts; it helps to lessen the gastritis pain and symptoms. 
  • Steamed or cooked vegetables such as leafy greens, zucchini, cucumber, sweet potatoes, and carrots are gentle on the stomach and good for gastritis.
  • When you have gastritis, avoid eating citrus fruits such as lemon or orange but intake non-citrus fruits such as bananas, apples, etc. Citrus fruits have high acid content, making them more likely to interact with the stomach lining and trigger gastritis.
  • Avoid high-fat milk; opt for almond milk or low-fat milk for gastritis.
  • Drink herbal tea (turmeric, chamomile, ginger, or green tea) once daily because they have anti-inflammatory and soothing properties. 
  • Avoid alcohol, spicy foods, acidic food, high caffeine, fried and bakery goods. 
  • Avoid artificial sweeteners, processed foods, spicy condiments, and carbonated beverages; these items are bad for stomach health. 
  • Moreover, keep your meal in smaller portions to avoid stress on your stomach; you may have frequent meals.


Dietary moderation has a significant influence on the symptoms of gastritis. However, unfortunately, this doesn’t get much attention from medical experts, and they still consider antacids and other treatment options for this condition. Nevertheless, you should consult a healthcare expert before adding any meal plan to your gastritis diet.


What Can I Drink in the Morning for Gastritis?

You can have green tea, chamomile, or turmeric tea with raw honey for gastritis. These teas have strong anti-inflammatory, soothing, and healing properties, which help treat gastritis.

What Foods Are Anti-inflammatory for Gastritis?

Leafy green vegetables, fatty fish, berries, green tea, avocado, mushrooms, olive oil, bell pepper, grapes, turmeric, cruciferous veggies, nuts, and seeds are highly anti-inflammatory and efficient for gastritis.

What Is a Good Lunch for Gastritis?

A suitable lunch for gastritis can be a salad with grilled chicken, leafy green vegetables, cucumber, bell peppers, and cooked quinoa. Moreover, avoid anything spicy, greasy, high-acidic, and junk food.

Is Milk Good for Gastritis?

Dairy milk may help temporarily relieve gastritis discomfort but can’t help its cure. Dairy milk has high acids, fats, and antibodies which can increase stomach acidity and act as irritants for stomach walls. However, you can opt for low-fat milk such as almond milk.

What Can I Eat on a Bland Diet for Gastritis?

On a bland diet for gastritis, you can eat plain rice, boiled potatoes, cooked vegetables, lean protein, non-citrus fruits, low-fat dairy, fresh fruits, and vegetable juices.

What Are Vegetarian Foods Good for Gastritis?

Vegetarians have a wide range of food items that can help gastritis and reverse its symptoms, such as oatmeal, quinoa, steamed vegetables, tofu, tempeh, non-citrus fruits, cruciferous vegetables, vegetable oils, lentils, beans, and plant-based milk.

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