7 Day Meal Plan for Gastritis – Your Complete Guide to Healing Through Food
Introduction
Gastritis is more than just a stomach ache — it’s a condition where the lining of your stomach becomes inflamed, often due to acid irritation, infection, stress, or poor dietary habits. The right food choices can reduce inflammation, promote healing, and help you feel better faster.
In this guide, we’ll cover:
What to eat and avoid with gastritis
A detailed 7 day meal plan for gastritis
Variations for Indian, vegetarian, vegan, and UK diets
PDF download option so you can follow the plan easily
Tips to prevent future flare-ups
Whether you’re looking for a 7 day meal plan for gastritis Indian, vegetarian, vegan, or even the UK version, we’ve got you covered.
7 Day Meal Plan for Gastritis PDF
Understanding Gastritis and Why Diet Matters
Gastritis can be acute (short-term) or chronic (long-term). Symptoms often include:
Burning stomach pain
Nausea
Bloating
Loss of appetite
Diet plays a crucial role because certain foods can soothe your stomach lining, while others can trigger more acid production and worsen inflammation.
General Dietary Guidelines for Gastritis
Before we jump into the 7 day meal plan for gastritis, here are some rules to follow:
✅ Eat smaller, frequent meals – Avoid overloading your stomach.
✅ Stay hydrated – Drink warm water or herbal teas.
✅ Opt for low-fat cooking – Steam, boil, or bake instead of frying.
✅ Include alkaline and easy-to-digest foods – Oats, bananas, rice, and boiled vegetables.
✅ Limit spices – Especially chili, pepper, and acidic seasonings.
🚫 Avoid alcohol, caffeine, soda
🚫 Say no to deep-fried and heavily processed foods
🚫 Limit citrus fruits, tomato-based products, and pickles
The Ultimate 7 Day Meal Plan for Gastritis
Below is a general, stomach-friendly meal plan designed to reduce acid irritation and help your stomach heal.
Day 1
Breakfast: Warm oatmeal with banana slices
Mid-Morning: Chamomile tea + soft pear
Lunch: Steamed rice + boiled carrots & zucchini
Evening Snack: Rice cakes with mashed avocado
Dinner: Baked sweet potato + steamed spinach
Day 2
Breakfast: Plain Greek yogurt with honey
Mid-Morning: Papaya slices
Lunch: Soft khichdi (rice + moong dal) with ghee
Evening Snack: Herbal ginger tea + crackers
Dinner: Vegetable soup + mashed potatoes
Day 3
Breakfast: Ripe banana smoothie with almond milk
Mid-Morning: Steamed apple
Lunch: Plain pasta with olive oil & boiled vegetables
Evening Snack: Soft bread with unsalted butter
Dinner: Rice porridge with boiled pumpkin
Day 4
Breakfast: Rice flakes (poha) with peas and carrots (lightly seasoned)
Mid-Morning: Cucumber slices
Lunch: Boiled chicken breast (for non-vegetarians) or tofu (for vegetarians) + steamed broccoli
Evening Snack: Herbal fennel tea + rice crackers
Dinner: Soft idli with coconut chutney (mild)
Day 5
Breakfast: Semolina porridge (suji halwa without excess sugar)
Mid-Morning: Ripe mango (small portion)
Lunch: Brown rice + bottle gourd curry (lightly spiced)
Evening Snack: Banana + honey drizzle
Dinner: Vegetable clear soup + mashed sweet potato
Day 6
Breakfast: Rice porridge with grated carrot
Mid-Morning: Papaya or melon cubes
Lunch: Oats khichdi with moong dal
Evening Snack: Herbal mint tea + soft biscuits
Dinner: Baked pumpkin + steamed green beans
Day 7
Breakfast: Idiyappam (string hoppers) with mild vegetable stew
Mid-Morning: Banana smoothie
Lunch: Steamed rice + ridge gourd curry
Evening Snack: Soft bread with avocado
Dinner: Rice soup with boiled vegetables
7 Day Meal Plan for Gastritis Indian Version
The 7 day meal plan for gastritis Indian uses lightly spiced, easily digestible Indian foods such as khichdi, idli, upma, and dal.
✅ Focus on moong dal, steamed rice, bottle gourd, ridge gourd, pumpkin, and curd.
🚫 Avoid chili powder, garam masala, pickles, fried snacks.
Example:
Breakfast: Idli + coconut chutney (mild)
Lunch: Soft khichdi with ghee
Dinner: Rice porridge + boiled vegetables
7 Day Meal Plan for Gastritis Vegetarian & Vegan
Vegetarian plan: Focus on dairy like yogurt and milk (if tolerated) for probiotics.
Vegan plan: Replace dairy with almond, oat, or coconut milk; include plant proteins like tofu and lentils.
Sample vegan swap:
Yogurt → Coconut yogurt
Milk → Almond milk
Ghee → Olive oil or coconut oil
Detailed Food List for a 7 Day Meal Plan for Gastritis
To make following your 7 day meal plan for gastritis easier, here’s a breakdown of foods to include and foods to avoid.
Foods to Include
These foods are gentle, low-acid, and support healing:
Carbohydrates: White rice, brown rice, oatmeal, semolina, rice noodles, bread (soft, wholemeal), rice flakes (poha)
Vegetables: Bottle gourd, ridge gourd, pumpkin, carrot, zucchini, cucumber, spinach, beans (well-cooked)
Fruits: Banana, papaya, melon, ripe mango (in small quantity), steamed apple, pear
Proteins: Moong dal, lentils (well-cooked), boiled chicken, tofu, soft paneer
Fats: Olive oil, coconut oil, ghee (small amounts)
Beverages: Herbal teas (chamomile, fennel, mint), warm water, coconut water
Foods to Avoid
Avoid foods that trigger acid production and irritate the stomach lining:
Spicy food (red chili powder, green chilies)
Fried snacks (samosa, pakora, chips)
Citrus fruits (orange, lemon, grapefruit)
Carbonated drinks, soda
Alcohol, coffee, strong tea
Tomato-based curries and sauces
Processed meats and junk food
Customizing the Plan for Different Needs
One of the best parts about this 7 day meal plan for gastritis is that it’s highly adaptable.
Indian Style
Use local, fresh ingredients like moong dal, rice, and seasonal vegetables. Keep spices minimal — rely on turmeric, cumin seeds, and curry leaves for flavor without irritation.
Vegetarian
Include milk, yogurt, and paneer for protein, or replace with plant-based alternatives if lactose intolerant.
Vegan
Use almond, soy, or coconut milk instead of dairy. Replace ghee with olive or coconut oil. Tofu and lentils become primary protein sources.
UK Version
Use porridge oats, baked potatoes, soft steamed vegetables, and mild soups. Replace tropical fruits with local options like pears, steamed apples, and bananas.
7 Day Meal Plan for Gastritis – Reddit Community Tips
If you’ve searched for a 7 day meal plan for gastritis reddit, you’ll find many people share real-life success stories using simple, bland diets. Some common Reddit tips include:
Always keep snacks handy (bananas, crackers) to avoid an empty stomach.
Drink warm water in the morning to soothe your stomach.
Avoid raw vegetables during flare-ups — steam them instead.
Slowly reintroduce foods after recovery to test tolerance.
Meal Preparation Tips for Better Digestion
A gastritis-friendly diet isn’t just about what you eat — it’s also how you prepare it.
✅ Cook vegetables until soft – reduces strain on digestion.
✅ Remove skin and seeds from fruits and vegetables if they cause discomfort.
✅ Eat food at moderate temperature – avoid extremes (very hot or icy cold).
✅ Use mild seasonings – turmeric, cumin, coriander leaves, a pinch of salt.
✅ Soak grains and legumes before cooking to make them gentler on the stomach.
7 Day Meal Plan for Gastritis – Portion Sizes
Even healthy foods can cause discomfort if eaten in large quantities.
Breakfast: 1 medium bowl (oats, porridge, or poha) + 1 fruit
Mid-Morning Snack: 1 cup herbal tea + light snack
Lunch: 1 cup rice or 2 chapatis + 1 cup vegetables + small dal serving
Evening Snack: Light fruit or crackers
Dinner: Smaller than lunch, avoid heavy carbs at night
Lifestyle Changes to Support Gastritis Healing
Your 7 day meal plan for gastritis works best when paired with healthy habits:
Avoid lying down immediately after eating — wait at least 2–3 hours.
Eat at regular times daily to stabilize digestion.
Sleep 7–8 hours every night.
Practice stress management techniques like yoga, meditation, or deep breathing.
When to See a Doctor
While a gastritis-friendly diet can help most people, seek medical help if you experience:
Persistent stomach pain
Blood in vomit or stool
Unexplained weight loss
Severe bloating or nausea
Final Thoughts
A well-planned 7 day meal plan for gastritis can significantly reduce symptoms and promote healing. Whether you choose the Indian, vegetarian, vegan, or UK version, focus on:
Easily digestible, low-acid foods
Small, frequent meals
Gentle cooking methods
Following this plan, combined with mindful eating and healthy lifestyle habits, will help your stomach recover and prevent flare-ups. And if you want this plan in a ready-to-print format, simply grab the 7 day meal plan for gastritis PDF to make your healing journey easier.
7 Day Meal Plan for Gastritis – Shopping List
One of the easiest ways to stick to your 7 day meal plan for gastritis is to prepare a weekly grocery shopping list in advance. This ensures you always have stomach-friendly ingredients on hand.
Grains & Staples
White rice
Brown rice
Oats (rolled or instant)
Semolina (suji)
Rice flakes (poha)
Wholemeal bread (soft texture)
Vegetables (mild & non-acidic)
Bottle gourd (lauki)
Ridge gourd (turai)
Pumpkin
Carrots
Zucchini
Spinach
Beans (well-cooked)
Cucumber
Fruits (low-acid)
Bananas
Papaya
Pears
Steamed apples
Melon
Ripe mango (in moderation)
Proteins
Moong dal
Yellow lentils
Paneer (for vegetarians)
Tofu (for vegans)
Boiled chicken breast (for non-vegetarians)
Fats & Oils
Olive oil
Coconut oil
Ghee (small amount if tolerated)
Beverages
Herbal teas (chamomile, fennel, mint)
Warm water
Coconut water
Printable 7 Day Meal Plan for Gastritis PDF
Many readers search for a 7 day meal plan for gastritis pdf because it’s easy to print and follow daily without opening the article each time.
Your PDF should include:
Full meal plan table for quick reference
Variations for Indian, vegetarian, vegan, and UK diets
Shopping list (like above)
Portion sizes & preparation tips
Mistakes to Avoid When Following a Gastritis Diet
Even the best 7 day meal plan for gastritis won’t work if you make these common mistakes:
❌ Skipping meals – This leaves your stomach empty, increasing acid irritation.
❌ Eating spicy snacks “just once” – Even one heavy spice meal can trigger pain.
❌ Drinking too much tea or coffee – Caffeine can damage the stomach lining further.
❌ Eating too fast – Chewing properly aids digestion and reduces irritation.
❌ Overeating healthy foods – Quantity matters as much as quality.
7 Day Meal Plan for Gastritis – Quick Recap Table
Here’s a condensed version of the plan so you can see it at a glance:
| Day | Breakfast | Mid-Morning | Lunch | Snack | Dinner |
|---|---|---|---|---|---|
| 1 | Oatmeal + banana | Chamomile tea + pear | Steamed rice + carrots | Avocado rice cakes | Baked sweet potato + spinach |
| 2 | Yogurt + honey | Papaya | Soft khichdi | Ginger tea + crackers | Veg soup + mashed potatoes |
| 3 | Banana smoothie | Steamed apple | Plain pasta + veg | Soft bread + butter | Rice porridge + pumpkin |
| 4 | Poha + peas | Cucumber | Boiled chicken/tofu + broccoli | Fennel tea + crackers | Idli + coconut chutney |
| 5 | Suji porridge | Mango | Brown rice + bottle gourd | Banana + honey | Clear veg soup + sweet potato |
| 6 | Rice porridge + carrot | Papaya | Oats khichdi | Mint tea + biscuits | Baked pumpkin + beans |
| 7 | Idiyappam + veg stew | Banana smoothie | Rice + ridge gourd | Soft bread + avocado | Rice soup + boiled veg |
Long-Term Benefits of Following a Gastritis Meal Plan
Sticking to a 7 day meal plan for gastritis — and making it a lifestyle habit — can:
Reduce inflammation in the stomach lining
Improve digestion and nutrient absorption
Lower recurrence of gastritis flare-ups
Promote healthy gut bacteria (with probiotic foods)
Boost overall energy by avoiding stomach discomfort
Extra Healing Foods for Gastritis
If you want to supercharge your recovery, include these healing foods regularly:
Slippery elm – coats and protects the stomach lining
Aloe vera juice (unsweetened) – soothes inflammation
Probiotic yogurt – supports gut health
Turmeric milk (mild, dairy or plant-based) – anti-inflammatory
Why This Plan Can Work Better Than Random Dieting
Many people try to “eat healthy” but still choose foods that trigger gastritis. This 7 day meal plan for gastritis works because:
It’s low-acid and low-fat
Meals are timed to reduce empty stomach irritation
Cooking methods are gentle and easy to digest
The plan is customizable for Indian, vegetarian, vegan, and UK diets
How to Transition After the 7 Day Meal Plan for Gastritis
Once you’ve completed the 7 day meal plan for gastritis, it’s important not to jump straight into your old eating habits. Your stomach lining will still be healing, and sudden dietary changes can trigger symptoms again.
Here’s how to reintroduce foods safely:
Week 2–3: Slowly add soft, low-acid fruits like blueberries or peaches.
Week 4: Introduce small amounts of mild spices like coriander or turmeric (avoid chili).
After 1 Month: If symptoms are gone, try mildly seasoned curries, whole grains, and occasional light tea.
Ongoing: Avoid known personal triggers (e.g., coffee, alcohol, fried foods).
Why a Structured Plan Works Better Than Guesswork
Many people suffering from gastritis make the mistake of randomly removing foods without replacing them with nutritious options. The 7 day meal plan for gastritis works because it:
Removes common triggers
Adds healing, easy-to-digest foods
Provides balanced nutrition
Encourages portion control
Supports long-term gut health
Extra Tips for Faster Recovery
If you want to speed up healing alongside your 7 day meal plan for gastritis, try:
Drinking coconut water mid-morning for hydration
Eating bananas as a natural stomach soother
Practicing mindful eating to avoid overeating
Keeping a food journal to track triggers
Taking short walks after meals to aid digestion
Foods That May Surprise You (Safe vs. Unsafe)
Some foods that seem healthy can actually cause problems for gastritis sufferers:
✅ Safe (in moderation): Steamed beetroot, avocado, mild coconut chutney
❌ Unsafe: Raw onions, tomatoes, citrus juice, chili sauces
Long-Term Prevention Strategies
To prevent gastritis flare-ups even after recovery:
Avoid NSAID painkillers unless prescribed
Limit alcohol to special occasions (or avoid completely)
Eat at regular intervals
Maintain a healthy weight
Manage stress through meditation, yoga, or deep breathing
Sample Day-by-Day Preparation Notes
One way to stick to your 7 day meal plan for gastritis is to plan your cooking in advance. Here’s how you can prepare each day’s meals efficiently.
Day 1
Oatmeal breakfast: Use rolled oats and cook with water or almond milk. Add ripe banana slices for natural sweetness.
Lunch rice & carrots: Steam carrots until very soft to make them easier on digestion.
Dinner sweet potato & spinach: Bake sweet potatoes until creamy, and lightly steam spinach.
Day 2
Yogurt & honey breakfast: Use plain probiotic yogurt. Avoid flavored yogurts with added sugar.
Khichdi lunch: Cook rice and moong dal together until very soft, adding a teaspoon of ghee for soothing effect.
Day 3
Banana smoothie breakfast: Blend ripe banana with almond milk. Avoid adding ice.
Rice porridge dinner: Cook rice with extra water to make a thin, soupy consistency.
Day 4
Poha breakfast: Soak rice flakes until soft, cook with peas and carrots, keeping spices minimal.
Idli dinner: Steam idlis and serve with mild coconut chutney.
7 Day Meal Plan for Gastritis – Seasonal Adaptations
Depending on where you live, seasonal produce can change. You can adapt this plan without losing its benefits.
Summer: Focus on cooling foods like cucumber, melon, and coconut water.
Winter: Include warming, mild soups, and steamed root vegetables like carrots and sweet potatoes.
Rainy season: Stick to hot, freshly cooked meals to prevent bacterial contamination.
Hydration Tips for Gastritis
Water is essential, but how and when you drink it can also affect your stomach health.
✅ Drink small sips throughout the day instead of large amounts at once.
✅ Warm or room-temperature water is best.
✅ Herbal teas like chamomile or fennel can calm the stomach.
🚫 Avoid drinking large amounts right before or after meals — it can dilute stomach enzymes.
How to Eat Out While Following a Gastritis Diet
Yes, you can still dine out if you follow these rules:
Choose plain rice dishes, baked potatoes, or steamed vegetables.
Ask for food to be cooked with minimal oil and no chili.
Skip appetizers that are fried or spicy.
Avoid sodas and alcohol; opt for warm water or herbal tea.
Integrating Probiotics into the Plan
Probiotics can help restore healthy gut bacteria, which is often disrupted in gastritis.
For Indian diet: Include fresh homemade curd or buttermilk (if tolerated).
For vegan diet: Choose plant-based yogurts with live cultures.
For UK diet: Opt for probiotic kefir drinks or yogurt.
7 Day Meal Plan for Gastritis – Frequently Asked Questions
1. Can I have milk with gastritis?
Yes, but it depends on tolerance. Some people find warm milk soothing, while others feel bloated. Try lactose-free milk or plant-based options like almond or oat milk if dairy causes discomfort.
2. Is ginger tea good for gastritis?
Yes, in moderation. Ginger can help reduce nausea and improve digestion, but avoid very strong brews.
3. Can I use turmeric in the meal plan?
Yes, a small pinch of turmeric is fine. It has anti-inflammatory properties, but avoid heavy spice blends.
4. Is this diet safe for children with gastritis?
Yes, but portion sizes should be adjusted. Always consult a pediatrician before starting.
5. Can I follow this plan if I have both gastritis and acid reflux?
Yes, the foods in this plan are gentle and low-acid, making them suitable for both conditions.