- Drink a cup of cow's milk after every meal. Choose cow’s milk products such as cow’s milk, curd, and butter, which can be easier to digest compared to full-fat dairy products. Natural curd is also a good source of prebiotics.

- Have meals at same time every day. Cooked or steamed vegetables, such as carrots, spinach, and sweet potatoes, can be gentle on the stomach and provide important nutrients without causing irritation.

- Avoid regular snacking. Instead have just two snacks per day and include fruits in them. Opt for non-acidic fruits such as bananas, melons, and apples, which are generally easier on the stomach compared to citrus fruits that may increase acidity.

- Avoid tea, coffee or other caffeinated foods and drinks that can worsen acidity. Ginger has anti-inflammatory properties that may help reduce inflammation in the stomach. You can consume it as ginger tea (herbal tea), add it to your meals, or take it in supplement form after consulting with your healthcare provider. Chamomile tea, licorice root tea, and slippery elm tea are known for their soothing properties and may help calm the stomach.

- Avoid fizzy drinks as these contain carbon dioxide and can aggravate acidity. Also, avoid foods that worsen your symptoms, such as spicy, greasy, or acidic foods, and make sure to eat smaller, more frequent meals to avoid overloading your stomach.

- Avoid maida and baked products like bread. Opt for whole grains like brown rice, quinoa, and oats, which can provide fiber and nutrients without causing irritation.

- Take a walk after meal. Avoid bending and lying down for atleast one hour after meals.

- Drink 1-2 glasses of water first thing in the morning to clear the intestines

- Tab Amlpattari Vati or another herbal preparation can be taken before meal or as guided by ayurveda specialist.

It's important to note that different individuals may have different triggers for gastritis, so it's best to consult with your healthcare provider, a registered dietitian or online doctor for personalized dietary recommendations that suit your specific needs and condition.

Written by Dr Vaishalee Punj