Gastritis Recipes: Healing Meals to Soothe Your Stomach
Managing gastritis can make mealtime feel tough. However, the right recipes can reduce inflammation and help your digestion. Whether you are having a flare-up or trying to prevent one, these gastritis recipes use gentle, nourishing ingredients. They are easy on your stomach. Below, we’ve crafted a collection of simple, flavorful dishes designed to promote healing without sacrificing taste.
Key Dietary Guidelines for Gastritis
Before diving into the recipes, keep these principles in mind:
- Avoid irritants: Skip spicy, acidic, fried, or overly fatty foods.
- Choose soothing ingredients: Opt for lean proteins, cooked vegetables, low-acid fruits (like bananas or melons), and easily digestible grains.
- Cook gently: Bake, steam, or boil foods instead of frying.
- Stay hydrated: Sip herbal teas, water, or coconut water.
3 Nourishing Gastritis Recipes
1. Gentle Coconut Rice Pudding (Breakfast)
Coconut milk is naturally soothing, while rice provides easy-to-digest carbs.
Ingredients:
- ½ cup white rice
- 1 cup water
- 1 cup unsweetened coconut milk
- 1 ripe banana, mashed
- ½ tsp vanilla extract (alcohol-free)
- Pinch of cinnamon (optional)
Instructions:
- Rinse rice and cook in water over low heat until tender (15–20 mins).
- Stir in coconut milk, mashed banana, and vanilla. Simmer for 10 mins until creamy.
- Sprinkle with cinnamon if tolerated. Serve warm or chilled.
Tip: Replace banana with ¼ cup pureed pumpkin for variety.
2. Turmeric-Lemon Chicken Soup (Lunch)
Turmeric reduces inflammation, and lean chicken is easy on the stomach.
Ingredients:
- 1 boneless, skinless chicken breast
- 4 cups low-sodium chicken broth
- 1 carrot, diced
- 1 small zucchini, diced
- ½ tsp ground turmeric
- 1 tbsp olive oil
- 1 tbsp fresh parsley (optional)
Instructions:
- Poach chicken in broth for 15 mins. Remove, shred, and set aside.
- Sauté carrot and zucchini in olive oil for 3–4 mins. Add turmeric and stir.
- Pour in broth, add shredded chicken, and simmer for 10 mins. Garnish with parsley.
Tip: Omit turmeric if it irritates your stomach, and add ½ cup cooked quinoa instead.
3. Baked Cod with Mashed Potatoes (Dinner)
Cod is a low-fat protein, and potatoes provide comforting carbs.
Ingredients:
- 2 cod fillets (4–6 oz each)
- 1 tbsp olive oil
- 2 medium potatoes, peeled and cubed
- ¼ cup unsweetened almond milk
- 1 cup steamed green beans
- Salt (optional, to taste)
Instructions:
- Preheat oven to 375°F (190°C). Brush cod with olive oil and bake for 12–15 mins.
- Boil potatoes until soft, then mash with almond milk until smooth.
- Serve cod with mashed potatoes and green beans. Season lightly if tolerated.
Tip: Swap cod for tilapia or chicken breast for variety.
4. Applesauce & Cinnamon Snack Bowl
Applesauce is low-acid and gentle, while cinnamon adds warmth.
Ingredients:
- ½ cup unsweetened applesauce
- ¼ tsp ground cinnamon
- 1 rice cake (optional, for crunch)
Instructions:
- Mix cinnamon into applesauce.
- Serve as-is or spread on a rice cake.
5. Licorice Root Tea (Digestive Aid)
Licorice root soothes the stomach lining—check with your doctor before using.
Ingredients:
- 1 licorice root tea bag
- 1 cup hot water
- 1 tsp honey (optional)
Instructions:
- Steep the tea bag in hot water for 5–7 mins. Add honey if desired.
Why These Gastritis Recipes Work
These gastritis recipes prioritize ingredients that:
- Reduce inflammation (e.g., turmeric, coconut milk).
- Avoid excess acid or spice.
- Provide easy-to-digest nutrients.
Final Tips for Managing Gastritis
- Eat smaller meals: Opt for 5–6 small portions daily.
- Track triggers: Keep a food diary to identify problem foods.
- Stay consistent: Healing takes time—stick to gentle meals even after symptoms ease.
By adding these gastritis recipes to your routine, you can enjoy tasty meals while caring for your stomach. Always consult a healthcare provider for personalized advice, and remember: food is medicine when chosen wisely. Happy healing!