Gastritis is an inflammation of the stomach lining that can cause discomfort, pain, bloating, and indigestion. It may develop due to bacterial infection (like H. pylori), overuse of NSAIDs, alcohol, stress, or poor eating habits. The good news is that a carefully designed diet can soothe the stomach, reduce inflammation, and promote healing.
In this guide, you’ll find a 7-day gastritis meal plan that focuses on mild, low-acid, easily digestible, and anti-inflammatory foods. These meals help reduce irritation and promote digestive comfort while providing all the nutrients your body needs.
Understanding the Gastritis Diet
When managing gastritis, food choices can make all the difference. The main goal is to reduce stomach acid, avoid irritation, and support healing.
Foods to Eat
- Low-acid fruits – bananas, melons, pears, apples (peeled), papaya
- Lean proteins – chicken, turkey, eggs, fish, tofu
- Vegetables (cooked or steamed) – carrots, potatoes, pumpkin, spinach, zucchini
- Whole grains – oatmeal, brown rice, whole wheat pasta (if tolerated)
- Healthy fats – olive oil, avocado (in small amounts)
- Herbal teas – chamomile, ginger, licorice root
- Low-fat dairy – yogurt, kefir, or lactose-free milk
Foods to Avoid
- Spicy foods (chili, hot pepper)
- Acidic foods (tomatoes, citrus)
- Fried and fatty foods
- Coffee, alcohol, and carbonated drinks
- Processed meats and refined sugars
7-Day Gastritis-Friendly Meal Plan
Below is a balanced plan with three main meals and snacks designed to minimize stomach irritation while promoting healing.
Day 1
Breakfast:
- Oatmeal cooked with low-fat milk or water
- Sliced banana and a drizzle of honey
- Warm chamomile tea
Snack:
- A small bowl of papaya
Lunch:
- Boiled rice with steamed carrots and spinach
- Grilled chicken breast (lightly seasoned)
Snack:
- Plain yogurt with a teaspoon of honey
Dinner:
- Baked white fish (like tilapia or cod)
- Mashed potatoes and steamed zucchini
- Warm ginger tea
Day 2
Breakfast:
- Scrambled eggs with soft-cooked spinach
- A slice of whole wheat toast (no butter)
- Herbal tea
Snack:
- A ripe pear (peeled)
Lunch:
- Chicken and rice soup (with carrots and celery)
- Small side of steamed pumpkin
Snack:
- A few unsalted crackers with kefir
Dinner:
- Boiled sweet potatoes
- Grilled turkey slices
- Steamed green beans
Day 3
Breakfast:
- Rice porridge (congee) with a dash of honey
- Warm chamomile tea
Snack:
- Applesauce (no sugar added)
Lunch:
- Boiled potatoes with steamed spinach and baked chicken
- A cup of papaya juice (non-acidic and unsweetened)
Snack:
- Low-fat yogurt
Dinner:
- Soft-cooked oatmeal with banana slices
- Ginger tea
Day 4
Breakfast:
- Boiled egg and plain toast
- Warm water with a few drops of honey
Snack:
- A handful of cooked oats with apple puree
Lunch:
- Brown rice with grilled fish and boiled carrots
- Small portion of mashed pumpkin
Snack:
- Low-fat Greek yogurt
Dinner:
- Vegetable soup (carrots, potatoes, zucchini)
- Whole wheat crackers
- Chamomile tea
Day 5
Breakfast:
- Smoothie made with banana, papaya, and almond milk
- A slice of toast with a thin layer of avocado
Snack:
- Rice cakes with honey
Lunch:
- Boiled pasta with shredded chicken and mild herbs
- Steamed spinach on the side
Snack:
- Pear or melon cubes
Dinner:
- Baked potato with olive oil drizzle
- Steamed fish fillet
- Ginger tea
Day 6
Breakfast:
- Warm rice porridge topped with mashed banana
- Herbal tea
Snack:
- Plain yogurt with soft fruits (like papaya)
Lunch:
- Boiled rice and lentils with steamed carrots
- Olive oil drizzle for flavor
Snack:
- A few rice crackers
Dinner:
- Grilled turkey with mashed potatoes
- Steamed zucchini or spinach
- Chamomile tea
Day 7
Breakfast:
- Oatmeal with honey and a few soft pear slices
- Warm herbal tea
Snack:
- A ripe banana
Lunch:
- Baked chicken breast with boiled rice and pumpkin puree
- Steamed vegetables
Snack:
- Yogurt with honey
Dinner:
- Vegetable soup (carrot, potato, green beans)
- Toasted bread slice (lightly buttered if tolerated)
- Ginger tea
Additional Tips for Managing Gastritis
- Eat smaller meals frequently:
Instead of three heavy meals, aim for 4–5 small ones throughout the day. - Avoid eating before bed:
Give your stomach 2–3 hours to digest before lying down. - Stay hydrated:
Drink plenty of water, but avoid cold or carbonated beverages. - Chew food slowly:
This reduces digestive strain and helps prevent bloating. - Limit dairy and caffeine:
If milk or coffee worsens your symptoms, switch to lactose-free or plant-based alternatives. - Reduce stress:
Stress can increase stomach acid production, so practice relaxation techniques like meditation or yoga.
Final Thoughts
Healing from gastritis takes time, but a well-planned diet can dramatically speed up recovery. By sticking to this 7-day gentle meal plan, you’ll reduce inflammation, support your stomach lining, and promote long-term digestive wellness.
Remember to consult your doctor or dietitian before making any major dietary changes — especially if your gastritis is caused by H. pylori infection or other medical conditions.
With patience, discipline, and the right foods, you can reclaim a calm and healthy stomach again.
