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Got Gastritis? Here is What to Eat (And What to Avoid)

While bathroom issues are good fodder for viral videos, they’re not so funny for the people who deal with them day in and day out. Stomachaches can range from slightly irritating to completely debilitating, and most put a damper on your social life.

Specifically, the term gastritis includes a group of stomach conditions where the stomach lining is inflamed. They can range from acute to severe and are connected to an increased risk of ulcers and stomach cancer. The good news is that gastritis relief is almost always possible with treatment and diet changes.

If you’ve recently been diagnosed with gastritis, it’s time to make lifestyle changes to lessen symptoms and regain your quality of life. Along with decreasing stress, adjusting your diet is one of the simplest ways to begin taking control of your gastritis.

Changes to make, foods to eat:

Three glass containers with leftovers of meatballs, broccoli and rice

Smaller meals:

Eating smaller amounts of food in one sitting can help decrease irritation to your stomach. Pick balanced meals low in fat, with filling protein and healthy carbohydrates like sweet potatoes or oatmeal.

Plate of healthy food including chicken, rice and vegetables

Lean protein:

Skip cured meats like ham or bacon, and fill up on chicken, beans and fish. These are heart-healthy and easier on your stomach plus lean protein will keep you full and help you avoid gastritis symptoms.

Bowl of salad with fresh fruit on top

Fresh fruits and vegetables:

Always a healthy choice, these add variety to your diet and are easier on your stomach to digest. Choose locally grown, seasonal produce for the freshest flavors, but make sure you’re eating fruits low in acidity, such as apples and bananas.


Probiotics help keep your digestive systems healthy. Reach for some yogurt or other fermented foods to help with gastritis relief.

Avoid these foods for relief:

Jar full of red chili peppers

Spicy foods:

Hot wings and salsa are off-limits when you have gastritis. If you like foods that pack a punch, add other, flavorful seasonings to your foods like rosemary or basil.

Martini glasses with a cocktail and fruit slice


Skipping certain beverages when you’re kicking back or around family and friends can be challenging, but your stomach will thank you. Water is the best choice when you’re fighting gastritis. Add cucumber or fruit for extra flavor.

Creamer being poured into a cup of coffee


Caffeine is notorious for irritating your stomach lining. If it’s part of your normal morning routine, cut back slowly to avoid a caffeine crash.

Soda being poured from a bottle into a glass of ice


Like alcohol and caffeine, carbonation can make gastritis pain worse. If you’re still looking for a drink other than water, try unsweetened tea or lemonade to help kick your soda craving.

Sweet Potato Fries

Fried foods:

While it may be tempting to reach for chips or fries, they can irritate your already inflamed stomach. Avoid buying these foods altogether to help keep them off your mind and out of your stomach.

These simple diet changes will help ease gastritis pain and improve your overall health along the way. Looking for a physician to help you navigate your gastritis? We can help.


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