How to Manage Gastritis with Nutrition: A Dietitian’s Guide to Relief and Recovery

Medically reviewed and written by Michaela Harron, Registered Dietitian. Published September 4, 2025.

Gastritis isn’t just an occasional stomachache. It’s inflammation of the stomach lining that can bring on burning pain, bloating, nausea, and indigestion. For some people, it flares up suddenly. For others, it lingers and becomes chronic.

The good news is that food and lifestyle choices play a huge role in calming symptoms and supporting recovery. If you’ve been searching for “foods for gastritis” or “how to heal gastritis naturally”, you are not alone.

What you eat and how you eat can make a big difference in calming symptoms and helping your stomach heal. Many people find that small, thoughtful changes to their diet bring noticeable relief. With the right approach, you can start feeling lighter, more comfortable, and more in control of your health.

What Exactly Is Gastritis?

Gastritis happens when your stomach lining becomes inflamed or irritated. It can be short-term (acute) or long-term (chronic). Common symptoms include:

• A burning or gnawing pain in your stomach

• Nausea or vomiting

• Bloating, gas, and indigestion

• Loss of appetite

• A hollow or “empty hunger” feeling, even after eating

If any of these sound familiar, many people live with gastritis without even realizing it until their symptoms begin to interfere with daily life.

What Causes Gastritis?

There isn’t just one cause. Gastritis can develop from a variety of triggers, such as:

• H. pylori infection (a common stomach bacteria)

• Frequent NSAID use (aspirin, ibuprofen, Advil)

• Excess alcohol intake

• High stress levels

• Autoimmune conditions

• Smoking or too much caffeine

Medical Treatment Options

Doctors often recommend a combination of treatments, including:

• Antibiotics if H. pylori is detected

• Acid-reducing medications such as PPIs or H2 blockers

• Stopping NSAIDs or alcohol

• Managing underlying stress or autoimmune issues

Medication can relieve irritation, but lasting relief often comes from pairing medical care with supportive nutrition.

How Nutrition Helps Manage Gastritis

Your stomach lining is sensitive, and the food you choose can either soothe it or make it more irritated. A gentle, anti-inflammatory diet helps reduce discomfort, promotes healing, and lowers the risk of flare-ups.

Best Foods for Gastritis

Many people find these foods calming and easy to tolerate:

• Cooked vegetables: carrots, zucchini, spinach, squash

• Simple grains: oatmeal, white rice

• Lean proteins: chicken, turkey, eggs, tofu, white fish

• Non-citrus fruits: bananas, melons, applesauce

• Probiotic foods (if tolerated): plain yogurt, kefir, miso, sauerkraut

• Healthy fats: olive oil, avocado (in moderation)

Foods to Avoid with Gastritis

Certain foods tend to irritate the stomach lining and make symptoms worse:

• Coffee, energy drinks, and highly caffeinated teas

• Alcohol

• Spicy, fried, or greasy foods

• Tomatoes, citrus fruits, and acidic sauces

• Peppermint and chocolate (both can trigger reflux)

• Processed meats like bacon, sausage, and deli meats

Smart Eating Habits

Sometimes, the way you eat matters just as much as what you eat. A few simple habits can make digestion gentler:

• Eat smaller, more frequent meals

• Avoid late-night eating

• Stay upright for 1–2 hours after meals

• Eat slowly and chew thoroughly

• Sip fluids between meals instead of with them if bloating is a problem

Can Supplements Help?

Some people find additional support through supplements, especially when combined with diet and medical care:

• Probiotics – help balance gut bacteria

• Zinc carnosine – supports stomach lining repair

• L-glutamine – may strengthen the gut barrier

• DGL (deglycyrrhizinated licorice) – offers symptom relief (avoid with high blood pressure)

Always talk with your doctor or dietitian before starting supplements. What helps one person may not be the right fit for someone else.

Why Work with a Dietitian?

Gastritis can feel confusing, especially when symptoms change from day to day. A registered dietitian can guide you through the trial-and-error of figuring out what works for your body. They can help you:

• Create a personalized, gentle meal plan

• Identify and avoid your specific food triggers

• Correct nutrient deficiencies caused by long-term gastritis

• Support healing during or after H. pylori treatment

• Develop long-term gut-friendly habits for lasting relief

Key Takeaways for Managing Gastritis with Nutrition

Gastritis does not have to control your life. With the right mix of medical care, supportive nutrition, and a few lifestyle shifts, you can reduce flare-ups and enjoy food without constant worry.

Managing gastritis is about more than medication, the foods you choose and how you eat can make a real difference. Gentle, easy-to-digest meals can soothe irritation, while avoiding common triggers helps prevent flare-ups. Small changes, like eating slowly or having smaller meals more often, can bring noticeable relief. Most importantly, finding the right approach for your body is easier with the support of a registered dietitian.

Work with a Dietitian for Gastritis & Digestive Health

At In Good Nutrition, our registered dietitians are here to help! Meet our dietitian team and book a consultation today to create a digestive-friendly eating plan that works for you!

Book a consultation today and start building a gentle, gut-friendly approach to eating that supports lasting relief and recovery.

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