I hope you’re doing great! I’ve been getting SO many questions lately about all things GERD, acid reflux, and gastritis. It seems to be something so many of you have a hard time with and I have been there. I know how uncomfortable and scary it can be to deal with those symptoms.
It’s hard to share meals that EVERYONE can eat because we all have different bio-individualistic needs, foods we’re sensitive to, etc. Also, everyone has varying levels or degrees of a flare they may be in. (i.e. If you’re throwing up or dry heaving, the best thing to do would probably be a liquid fast).
But I’ve gotten asked what I eat during a gastritis flare so much, I thought I’d just share a couple of ideas to start with!
Here are 5 easy, bland meals to make when you have a gastritis flare.
Okay — HEAR ME OUT.
I know you folks with SIBO (Small Intestinal Bacterial Overgrowth) are rolling your eyes right now and getting ready to scroll to the next meal because you think you can’t eat oatmeal. Oats are not necessarily something I’d recommend to a SIBO patient as they’re made up of Oligosaccharides and can be harder to digest.
However, when you also have GERD, reflux, or gastritis, the burning sensation trumps SIBO in this case.
You want to get rid of that burning sensation quickly.
So, you’re going to want to revert to the BRAT diet (minus the gluten). My favorite gluten free oats to use are Bob’s Red Mill GF Oats. Those tend to be pretty safe and I’ll mix it with some almond milk, some Vital Proteins collagen, and I’ll top it off with bananas and a little honey.
This is super gentle on my stomach and since oats aren’t a regular staple in my diet – it doesn’t really make me bloat when I do eat it. Everyone is different, though, so if you try it and don’t react well to it, that’s okay too!
2. Bone Broth
If your gastritis or reflux flare is more severe, you may want to consider doing a bone broth fast!
Bone broth is super gentle on your stomach and healing for your gut. This is a staple in my regular diet. I try to have at least 1 cup of bone broth a day.
Most bone broths I’ve tried to make or buy in a store are absolutely gross to have just by itself. I FINALLY found a bone broth that I love and don’t have to spend 24 hours making. Kettle & Fire has a great variety of bone broth options as well as some soups you can buy that are super clean! No gross additives, sugars, etc. and everything is grass-fed, never frozen, and they only use the bones with the most collagen.
(Personal preference: I prefer the chicken to the beef flavor. I think it tastes much better.)
3. Homemade Soup
Making a soup is one of the first things I’ll do when I’m ready to re-introduce foods after a liquid or bone broth fast.
There are several different kinds of soup you can make (I’d recommend a plain chicken or blended soup if your gastritis is more severe), but in the video above I made a chicken soup with some veggies.
Again, I use Kettle & Fire as the base of the soup and made sure to add some healing ingredients like ginger, turmeric, and garlic.
Soup is a great meal to have during a gastritis flare because you can make it nutrient-dense and your digestive system doesn’t have to work nearly as hard when you’re drinking your meal as opposed to chewing it. You can find some of my soup recipes for inspiration on my recipe page.
4. Tuna Toast
Toast is definitely a comfort food item for me when I’m feeling more reflux-y.
It’s just bland and easy to digest when you’re coming out of a gastritis flare or the stomach bug. Those of us with gluten issues may feel like that’s not something we can indulge in anymore.
BUT GUESS WHAT.
It doesn’t taste like cardboard and it’s a completely Paleo bread with super clean ingredients! Again, it’s not something I’m eating every day, but it’s such a nice treat and I absolutely love it! Tuna has just always been something easy on my stomach and I’ll mix it with a little mayo, avocado, and top it on my toast for a yummy, filling meal when I need to eat something plain. I love this meal!
5. Chia Pudding
I’ve recently started getting into chia pudding and it’s something that’s nice and plain that I thought would be perfect for someone avoiding or coming out of a gastritis flare!
There are several ways to make chia pudding, but in this video I made it pretty plain with just coconut milk, chia seeds, and vanilla.
It’s probably best to have this plain, but if you’re feeling like you can stomach more, you can always top it with fruit and some grainless granola! This one is my favorite.
What about you? Let me know in the comments below what you like to eat during a gastritis flare! Let’s exchange ideas.