My Top 8 Gut-Friendly Foods For Gastritis (Backed By Experience + Science)
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A gastritis diagnosis is overwhelming. Not only are you suddenly navigating symptoms like nausea, bloating, and fatigue — but you're also handed a long list of foods you’re not allowed to eat anymore. No coffee. No citrus. No dairy, chocolate, meat, or anything remotely acidic. Basically: no fun.
I’ve been there. When I was diagnosed with chronic gastritis, it quickly became one of the most painful and disorienting periods of my life. Beyond the digestive pain, I experienced nutrient deficiencies, brain fog, weight loss, and a deep sense of frustration trying to figure out how to nourish my body without hurting it.
After tons of trial and error (and using my nursing school background to research the science), I found a handful of foods that became staples in my healing routine. These foods didn’t just soothe my symptoms - they supported the long-term repair of my stomach lining, digestion, and nutrient absorption.
So, if you’re looking for foods that are gentle, nourishing, and actually compatible with gastritis, this list is for you.
A quick look at top 8 gut-healing foods:
Bananas
2. Oatmeal
3. Carrots
4. Tofu
5. Sourdough
6. Broth
7. Nutritional Yeast
8. Aloe Vera Juice
But first…
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The Top 8 Foods That Helped me heal from gastritis
1 - Bananas
For months, bananas were the first thing I ate every morning. Soft, low-acidic, and packed with gentle fiber, they’re one of the most soothing fruits for an inflamed stomach.
Bananas are part of the classic B.R.A.T. diet (bananas, rice, applesauce, toast) and are known for their ability to:
Ease nausea
Add bulk to stool
Gently coat the stomach lining
They’re also rich in potassium and magnesium - two minerals that are often depleted during inflammation or frequent digestive upset. Bonus: their natural sweetness makes them a comforting snack without needing added sugar.
However, be cautious if you’re sensitive to histamines, or suffer from conditions like histamine intolerance or MCAS (mast cell activation syndrome) – bananas tend to be histamine liberators, causing allergy type symptoms like itching, hives, flushing, and general symptoms like fatigue and brain fog. If you suspect histamines are behind some of your issues, maybe don’t try bananas for a while.
2 - Oatmeal
If you’re not eating oats, now’s the time to start. Oatmeal is one of the most gastritis-friendly whole grains - easy to digest, soothing on the stomach, and rich in soluble fiber that supports bowel regularity.
What I love most is its versatility. I blend oats into smoothies, prep them overnight with bananas and cinnamon, or stir them with coconut milk and flax for a creamy, nutrient-dense breakfast.
Oats also contain prebiotic fibers, which feed the good bacteria in your gut and promote a healthy microbiome. And when you're healing from gastritis, that microbial support matters a lot.
3 - Carrots
Carrots became a daily staple; roasted, steamed, blended, or simmered in broth. They’re easy on the stomach, especially when cooked, and deliver gentle fiber plus beta-carotene, a precursor to vitamin A that supports mucosal tissue repair.
Unlike raw cruciferous veggies (which can be harsh on inflamed stomachs), carrots are soft, sweet, and non-acidic. They also help bind stool, which is especially helpful if you're dealing with loose movements or frequent trips to the bathroom.
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4 - Tofu
Let’s talk protein, because finding one that’s easy on a damaged stomach can be hard. Tofu quickly became my go-to. It’s a complete plant-based protein that’s low in fat, high in amino acids, and soft enough to digest without causing irritation.
Tofu also contains small amounts of probiotics and is a good source of minerals like calcium, iron, and magnesium, which are nutrients that are often depleted during long periods of inflammation.
I love adding tofu to soups, stews, or roasting it with gentle seasoning (no pepper or garlic powder during flare-ups!).
(note - tofu unfortunately also might not be great for histamine-sensitive individuals)
5 - Sourdough
The TikTok sourdough trend might be over for some people, but not for me. When my gut couldn’t tolerate most grains, sourdough was the only bread I could eat without flaring symptoms.
Sourdough is fermented with wild yeast and lactic acid bacteria, which helps break down gluten and phytic acid. This makes it easier to digest and gentler on the stomach lining. It’s also lower on the glycemic index than regular white bread, so it’s less likely to spike blood sugar or cause inflammation.
I even started baking my own sourdough at home (with a little starter kit I found on Amazon!). It became a small ritual during a time when food felt stressful.
6 -
Broth
Bone broth is hands-down one of the most healing foods I’ve ever added to my routine. Whether it’s homemade bone broth or a mineral-rich vegetable broth, broth delivers nutrients in a form that’s incredibly easy to digest.
Bone broth contains collagen, gelatin, glutamine, and glycine, all of which support the gut lining, reduce inflammation, and promote tissue repair. Vegetable broth, on the other hand, is hydrating and full of vitamins that are often stripped from the body during prolonged illness or flare-ups.
Warm, brothy meals gave my stomach a break when I couldn't handle solids, and they helped me reintroduce nutrition during my lowest points.
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my go-to Vegan Golden Gut Broth recipe!
7 -
Nutritional Yeast
This was my sneaky way of making food taste way better without adding irritating ingredients like garlic, onions, or cheese. Nutritional yeast has a savory, “cheesy” flavor and is packed with B vitamins, protein, and fiber.
It’s also one of the few plant-based sources of complete protein, which means it contains all nine essential amino acids. That’s important when your body is trying to rebuild damaged tissue (like your stomach lining).
I sprinkle it on toast, salads, stir it into soups, and mix it into dairy-free sauces for a cheesy flavor without the stomach pain. Get it here!
8 -
Aloe Vera Juice
If I had to pick one thing that brought me quick relief during flare-ups, it would be aloe vera juice. It’s cooling, soothing, and acts as a natural demulcent, forming a protective barrier over the stomach lining.
Aloe vera contains compounds like acemannan, which help reduce inflammation and promote healing in the GI tract. Drinking it on an empty stomach helped ease morning nausea and gave my body a moment of calm before eating.
Make sure to buy inner leaf, decolorized aloe juice with no additives or citric acid (some brands sneak that in, which defeats the purpose).
Aloe vera juice acts as a natural demulcent, forming a protective barrier along the lining of the gastrointestinal tract, which can help reduce irritation and promote healing.
FINAL THOUGHTS
Everyone’s healing journey with gastritis is different, but the one thing we all need is consistency and patience. These eight foods gave me a foundation to rebuild my digestion, reduce inflammation, and feel safe in my body again.
Start with the foods that feel good, and build your meals around those. You don’t have to make it complicated - just focus on nourishment, calm, and support.
And if you’re sensitive to histamines, don’t worry - I’ll be making a separate post dedicated entirely to foods that are gastritis-friendly and histamine-friendly too :)
Thanks for reading, and I’ll see you in the next article :)
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*I am not a medical professional, nor do I claim to be. The information provided is not intended to be a substitute for medical treatment, but for educational purposes only. Please consult your medical care provider before using herbal medicine, particularly if you have a known medical condition or if you are pregnant or nursing.
*The above is based on my own experience healing my body and the conclusions I have come to using evidence-based practice in research.
