Pain or burning in the upper abdomen, nausea and a feeling of fullness can occur with gastritis, but also with reflux, ulcers and other conditions. Food can help ease the discomfort, but it is important to investigate the cause. The bacterium Helicobacter pylori and the use of certain anti-inflammatory drugs, for example, require specific care.
In short
- Smaller meals, eating slowly and chewing well usually bring more comfort.
- Tolerance varies: notice what worsens your symptoms and avoid cutting out foods unnecessarily.
- Juices and teas don't cure gastritis. Choose according to your symptoms and stop if it gets worse.
- Don't take anti-inflammatory drugs on your own for this pain.
01
Eat smaller meals
If large meals make your symptoms worse, spread your food over three smaller main meals and one or two snacks, according to your hunger and tolerance. An interval of roughly three to four hours can help with organization, but it is not a strict rule.
Eat slowly, chew well and stop before you feel overly full. Avoid long periods without eating if you notice that this increases the pain.
02
Choose simple preparations
Try foods that are boiled, baked or grilled, with little oil:
- Rice, potatoes, arracacha and well-cooked oats.
- Eggs, chicken, fish and other proteins you tolerate.
- Cooked carrots, pumpkin, chayote and zucchini.
- Banana, papaya, melon or stewed apple, in small portions.
These are suggestions, not a mandatory list. Tolerance varies: notice what really makes your symptoms worse and avoid cutting out many foods unnecessarily.
Cut back on alcohol, fried foods and very fatty meals. Coffee, chili, chocolate, soft drinks, tomatoes and acidic fruit can bother some people, especially when there is reflux, but they don't need to be permanently banned for everyone.
03
How should you drink fluids?
Drink water throughout the day, in small, frequent amounts. You can take small sips during meals: there's no need to ban water with food.
If large glasses make you feel bloated, have most of your fluids between meals. Avoid very hot drinks and, if they cause discomfort, fizzy drinks. Don't cut back on fluids so much that it compromises your hydration.
04
Juices: respect your tolerance
Can kale juice help?
Kale is a nutritious food, but there is no robust clinical evidence that its juice cures gastritis, heals ulcers or eliminates H. pylori. If you already tolerate raw kale, you can try a simple preparation: blend half a small leaf, well washed and without the thick stem, with about 150 ml of water. Don't add lemon, ginger or sugar while you have burning. Start with a few sips and stop if you get pain, gas or more discomfort. There's no need to drink it on an empty stomach. If raw kale bothers you, have a small cooked portion with a meal instead.
Other drink options
A little melon blended with water, without sugar or lemon, can be an alternative for those who tolerate it. Even so, prefer eating the fruit when possible: juices are not needed to treat gastritis or to “restore the gut”.
While you're uncomfortable, avoid concentrated juices and blends with many ingredients. Orange, lemon, pineapple and passion fruit can increase burning in some people.
05
Teas: choose according to your symptoms
Ginger
It may help with some types of nausea, but it can also cause heartburn and irritation. If your main symptom is burning, it's not the first choice. Those who already tolerate it can try a weak infusion, with a thin slice in a cup of hot water, drunk warm. Stop if it gets worse.
Peppermint
Not a suitable choice for people with heartburn, regurgitation or reflux, as it can worsen these symptoms. The evidence for peppermint oil in some bowel conditions does not mean the tea treats gastritis.
Chamomile
A mild infusion can be a comforting drink for those who already tolerate it and are not allergic to the plant. It does not replace gastritis treatment.
Pregnant women and people taking medications should confirm the safety of herbal remedies before using them.
06
A simple sample menu
Amounts should follow your hunger, your needs and your tolerance.
- Breakfast
- Plain bread with scrambled egg, cooked with little oil, and water.
- Morning snack, if needed
- A small portion of banana or stewed apple, without sugar.
- Lunch
- Rice, chicken or fish and cooked carrots with zucchini. A small portion of beans, if well tolerated.
- Afternoon snack
- Well-cooked oatmeal made with milk you tolerate, using a lactose-free version if needed.
- Dinner
- Potato, pumpkin and carrot soup with shredded chicken, without excess fat.
Not everyone with gastritis needs to cut out gluten or dairy. Restrictions should take diagnosis and tolerance into account. As symptoms improve, widen the variety of your diet again.
If you also have reflux, avoid lying down for two to three hours after eating and plan dinner so it isn't too close to bedtime.
Care for your stomach with an individualized strategy
In the nutrition consultation, I assess your symptoms, diet, history and tests to build a plan that respects your tolerance and your needs, together with your medical follow-up.
Dra. Daniely Catharino TooleyClinical, functional and orthomolecular nutritionist · CRN3/6794
References (5)+
- NIDDK. Gastritis & Gastropathy: eating, causes and treatment.
- Healthdirect Australia. Gastritis: self-care at home.
- NHS. Gastritis: symptoms and warning signs.
- NCCIH. Ginger: Usefulness and Safety.
- NCCIH. Peppermint Oil: Usefulness and Safety.
Educational content for adults. This guidance does not replace an individual consultation, diagnosis or treatment.