7-day meal plan for ulcers | Dietitian-approved

Key Points

• Your food choices play an important role in helping you heal from ulcers
• Whole cooked vegetables, fruits (except citrus fruits), whole grains, and lean proteins form the core of a diet for ulcers
• Simple cooking methods like steaming and baking make foods gentler on your stomach than raw or oily preparations
• An ulcer-friendly meal plan does not have to mean food without taste—herbs, mild seasonings, and vegetables can add plenty of flavor

Stomach ulcers affect millions of people worldwide, creating burning pain and discomfort that can disrupt daily life. These open sores in your stomach lining often result from bacterial infections or prolonged use of certain medications. Some autoimmune conditions can also lead to ulcers in the gut.

According to Registered Dietitian, Suzanna Thoe, RD, “While medical treatment remains essential, your diet is a powerful ally in helping you heal from the ulcers. Thoughtful food choices can help reduce stomach irritation, support your natural healing processes, and provide the nutrients your body needs.”

Our dietitian-approved 7-day ulcer-friendly meal plan is designed to work with your medical care. The goal is to offer nourishing recipes that support your healing while keeping meals enjoyable and flavorful.

Ready to discover how the right foods can support your path to better digestive health?

What are stomach ulcers?

Stomach ulcers, also called peptic ulcers or gastric ulcers, are painful open sores that develop in the lining of your stomach or upper small intestine. Think of them as wounds inside your digestive tract that need time and care to heal.

The most common culprit behind ulcers is a spiral-shaped bacteria called H. pylori, which can weaken your stomach's protective lining and allow harsh stomach acid to create these sores.

Another major cause is the long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin, especially when taken on an empty stomach.

Best diet for ulcers: At a glance

Gia Eapen, MD, notes, “While ulcers require medical treatment (often antibiotics if H. pylori is present), your diet plays a crucial supporting role in the healing process. The right foods can help reduce stomach acid production, provide nutrients for tissue repair, and create an environment that allows your gut to recover more effectively.”

Here are foods to avoid and what to eat if you have stomach ulcers. Please note: this list is not exhaustive. Please consult a healthcare provider or a registered dietitian nutritionist for personalized dietary recommendations.

Avoid

• Alcohol and caffeinated beverages
• Spicy foods and hot sauces
• Fried and high-fat foods
• Processed and cured meats, like bacon and salami
• Acidic foods (citrus fruits, tomatoes, and spicy peppers)
• Chocolate
• Raw vegetables
• Pickled and salty, preserved foods like beef jerky, pickled eggs, and salted fish
• Milk and high-fat dairy
• Fast food and ultraprocessed foods like candy, packaged cookies, baked goods, or chips

Eat

• Lean proteins (chicken breast, turkey breast, fish, eggs, tofu)
• Whole grains (steel-cut or rolled oats, brown rice, quinoa, rice noodles)
• Cooked vegetables (especially leafy greens)
• Non-acidic fruits (bananas, melons, berries)
• Healthy fats (avocado, olive oil, nuts) in smaller amounts
• Probiotic foods (yogurt, kefir)
• Mild herbs and spices (ginger, turmeric, cinnamon)

7-day meal plan for ulcers

Day 1

Breakfast: Cinnamon banana oatmeal. Cook half a cup of rolled or steel-cut oats with water or non-dairy milk. Stir in sliced banana, a pinch of cinnamon, and a touch of vanilla extract. Then, top with a drizzle of honey. Optional: Add a finely chopped walnut for crunch if your body can tolerate it.

Lunch: Herb-seasoned chicken and rice bowl. Season the boneless chicken breast with salt and oregano, then bake at 375°F for 25 minutes. Serve it over cooked white rice seasoned with a pinch of turmeric, accompanied by steamed carrots with a touch of dill. Optional: Cook the rice in a small amount of low-sodium vegetable broth for added flavor.

Dinner: Baked cod with herbed sweet potato. Brush cod fillet with olive oil and season with dill and parsley. Bake at 400°F for 15 minutes, along with cubed sweet potato tossed with olive oil, salt, and a pinch of cinnamon.

Snacks: Greek yogurt with honey, a few blueberries, and a sprinkle of soft granola; a small handful of unsalted almonds. If you’re still hungry, try adding a few rice cakes or saltine crackers for a satisfying snack. Pro tip: Soak the almonds in water overnight and peel them to make them easier to digest.

Day 2

Breakfast: Veggie herb scrambled eggs with toast. Gently scramble two eggs with a splash of non-dairy milk, salt, chopped chives, and steamed spinach. Optional: add sautéed mushrooms too, if you like. Serve with one slice of whole grain toast spread with a thin layer of low-fat butter or plant-based butter.

Lunch: Veggie turkey and avocado wrap. Spread mashed avocado seasoned with salt on a whole-wheat tortilla, add freshly cooked turkey breast (seasoned with herbs and sliced), diced steamed carrots, and cooked bell peppers (cooled), roll gently, and serve with lightly salted crackers. Optional: Add a dollop of vegan cream (like cashew cream) or Greek yogurt.

Dinner: Herb-roasted chicken with seasoned quinoa. Season skinless chicken thighs with rosemary, thyme, and salt, roast at 375°F for 35 minutes, and serve with cooked quinoa mixed with chopped parsley and steamed green beans seasoned with oregano. Tip: Cook the quinoa in low-sodium chicken or vegetable broth for added flavor.

Snacks: Greek yogurt with diced peaches; rice cakes with smooth almond butter and sliced banana.

Day 3

Breakfast: Vanilla berry smoothie. Blend half a cup of Greek yogurt, half a banana, a quarter cup of blueberries or strawberries, a splash of non-dairy milk, and a touch of vanilla extract, and ice until smooth and creamy.

Lunch: Herb vegetable hearty soup. Simmer diced carrots, celery, and potatoes in low-sodium chicken broth with a bay leaf, parsley, and thyme for 20 minutes. Season with salt, and serve with saltine crackers with a thin layer of low-fat butter. Optional: add a quarter cup of cooked rice to make it a heartier meal.

Dinner: Herb-crusted salmon with mashed potatoes. Season the salmon with fresh parsley and dill, then bake at 400°F for 12-15 minutes. Serve with mashed potatoes (made with non-dairy milk and chives) and steamed broccoli drizzled with olive oil.

Snacks: Sliced cantaloupe with Greek yogurt and a drizzle of honey; whole grain crackers with reduced-fat peanut butter and soft apple slices.

Day 4

Breakfast: Cinnamon French toast with pear. Dip whole-grain bread in beaten egg whites mixed with cinnamon and a touch of vanilla, then cook in a non-stick pan with a small amount of low-fat butter. Top with sliced pear and a drizzle of maple syrup.

Lunch: Seasoned tuna salad. Mix canned tuna (preserved in water, not oil) with a bit of olive oil or toasted sesame oil, small-diced cooked carrots, and chopped chives. Serve on a little cooked rice or whole-grain bread with steamed spinach (cooled). Optional: Sprinkle a few sesame seeds on top or drizzle a little tamari (a gluten-free Japanese soy sauce) on top.

Dinner: Herb turkey meatballs with roasted red pepper pasta. Mix ground turkey with breadcrumbs, egg, chopped parsley, and salt. Form into small balls and bake at 375°F for 20 minutes. To make the pasta sauce, roast red bell peppers at 425°F for 25-30 minutes, then blend them with olive oil, salt, oregano, and a splash of vegetable broth until smooth. Serve the meatballs over whole-wheat pasta tossed with the roasted red pepper sauce.

Snacks: Smashed hard-boiled egg with lightly salted saltine crackers and a few strawberries on the side; sliced banana with sunflower seed butter and a sprinkle of cinnamon.

Day 5

Breakfast: Savory breakfast rice bowl. Cook white rice with low-sodium vegetable broth and a pinch of salt (To make your mornings more manageable, you could cook the rice the night before). In the morning, sauté scrambled eggs seasoned with chives, steamed spinach, and sautéed mushrooms. Add the cooked rice and drizzle with a bit of olive oil. Tip: You can swap the rice for oatmeal if you prefer.

Lunch: Seasoned chicken noodle soup. Simmer chicken breast, carrots, celery, and egg noodles in low-sodium chicken broth with parsley and thyme for 15 minutes, and season with salt.

Dinner: Sage chicken with herb mashed potatoes. Season the chicken breast with sage and salt, then bake at 375°F for 25 minutes. Serve with mashed potatoes made with non-dairy milk, salt, and chopped chives.

Snacks: Greek yogurt with honey and a few blueberries; whole grain toast with almond butter and sliced pear.

Day 6

Breakfast: Banana egg pancakes. Mix a mashed banana with two eggs, a pinch of cinnamon, and vanilla extract to create the batter. Heat a small amount of low-fat butter in a non-stick pan over medium heat, then pour small portions of the batter to form mini pancakes. Cook for 2-3 minutes per side until golden. Serve with a dollop of Greek yogurt and a drizzle of honey.

Lunch: Herb quinoa salad bowl. Combine cooked quinoa with diced cooked cucumber and carrots, seasoned cooked chicken pieces, chopped parsley, and a dressing of olive oil, salt, and oregano. Cook the quinoa in low-sodium chicken broth for a burst of flavor.

Dinner: Herb-crusted white fish with seasoned vegetables. Season white fish (such as tilapia) with parsley and oregano, then bake at 400°F for 12 minutes alongside roasted zucchini and yellow squash, which have been tossed with olive oil and thyme.

Snacks: Apple slices with peanut butter and a sprinkle of cinnamon; melon cubes with Greek yogurt and finely-chopped almonds (consider soaking the almonds overnight beforehand to make them easier to digest).

Day 7

Maple pear oatmeal. Cook steel-cut oats according to the package directions. Stir in diced soft pear, a few drops of maple extract, and a touch of cinnamon, and top with a drizzle of honey.

Lunch: Herb egg salad wrap. Mash hard-boiled eggs with olive oil and chopped chives, wrap in a whole-wheat tortilla with lightly sautéed spinach. Optional: smear half an avocado on the wrap before adding the eggs and spinach.

Dinner: Herb-crusted pork tenderloin with seasoned vegetables. Season the lean pork tenderloin with rosemary, thyme, and salt, then roast at 375°F for 25 minutes. Serve with baked butternut squash seasoned with cinnamon and steamed spinach, drizzled with olive oil.

Snacks: Low-fat Greek yogurt with green or red grapes; saltine crackers with sunflower seed butter and a drizzle of honey.

💡Important tips

Says Thoe, RD, “Remember to eat smaller, more frequent meals and chew thoroughly. Stay hydrated with water and herbal, non-caffeinated teas throughout the day. Always consult with your healthcare provider or a registered dietitian about your specific dietary needs during ulcer flare-ups.”

How to make your meal prep easier

Meal prep can be your friend when you’re starting on this new diet. Here are a few tips you could consider to help you get started:

• Keep small amounts of cooked rice and cooked quinoa in your refrigerator
• Cut and prep your veggies 2-3 days in advance and refrigerate. A vegetable chopper can help you chop or slice vegetables easily
• If you have an Instant Pot or an electric rice cooker, you could set a timer and cook and steam your food without being stuck to the stove
• Group “allowed” dry spices, seasonings, and sauces together in a clear container, and label it to reduce the mental burden of decision-making each day and minimize the risk of using spices that may lead to flare-ups
• Freeze berries and bananas (or buy them frozen) for easy breakfast smoothies

Getting help with a diet plan for ulcers

When you’re diagnosed with ulcers, it can be incredibly hard to adjust to your new diet.

You may need to say goodbye to many of your favorite foods and become more mindful of what you eat and drink. Suddenly, everything gets more difficult and needs more planning—it’s normal to feel a wide range of emotions surrounding this.

But, to avoid the intense pain from ulcers, many, like you, are forced to learn new ways to minimize flare-ups and soothe their digestive systems.

Information about what you can eat and what to avoid can be overwhelming, and while a 7-day diet plan can get you started, how do you put everything together for a longer time?

How do you eat healthy on a budget?

How do you deal with hunger pangs?

How do you control cravings for sugary or fatty foods when you’re stressed?

What if you have ulcers and a gluten allergy?

What’s the best diet if you have ulcers and diabetes?

Here’s where a registered dietitian can be helpful for you. They can be your personal nutrition expert, offering personalized guidance on how to navigate your ulcer flare-ups while getting the nutrients you need.

Get a personalized ulcer diet plan from a dietitian who accepts your insurance.

Frequently Asked Questions (FAQs)

Can probiotics help with stomach ulcers?

Currently, no specific probiotic has been proven to treat stomach ulcers. Plus, effectiveness would depend on what's causing your ulcer, whether it's H. pylori bacteria, NSAIDs like ibuprofen or aspirin, or an autoimmune condition such as ulcerative colitis.

Eapen, MD, notes, “While thousands of probiotic strains are being researched, there is limited evidence to support the use of probiotics in treating ulcers. If you have ulcers, please do not take probiotics without consulting your healthcare provider or a registered dietitian.”

What foods are safe to eat if I have peptic ulcers?

“If you have ulcers, it’s best to stick to bland, gentle foods, such as lean proteins (chicken, fish), cooked vegetables, bananas, oatmeal, rice, and low-fat yogurt,” says Thoe, RD. “Avoid spicy foods, citrus, coffee, alcohol, and high-fat items that can irritate your stomach lining. Eat small, frequent meals and hydrate well.

Consult your healthcare provider or a registered dietitian to get a personalized diet plan that works for your unique needs.

Can I eat eggs if I have ulcers?

There is no evidence that eggs make ulcers worse, but everyone responds differently to various foods. To be safe, introduce new foods gradually and track how your gut feels in a food journal. Additionally, the way you cook your eggs is important. Avoid preparing them with high-fat ingredients, like bacon fat or butter. Instead, choose boiled, poached, or scrambled eggs with minimal oil.

Consider working with a registered dietitian to help navigate your dietary needs.

What can I drink if I have ulcers?

According to Registered Dietitian Thoe, RD, “Water is the best choice. Herbal teas, such as chamomile, ginger, and turmeric, are also safe options. Coconut water and kefir may be soothing. Avoid coffee, alcohol, citrus juices, and carbonated drinks. While milk may seem soothing, it actually increases acid production and could potentially lead to discomfort.”

Is alcohol allowed if I have stomach ulcers?

Alcohol irritates the stomach lining and increases acid production, making ulcers worse and harder to heal. Heavy drinking significantly increases the risk of bleeding from ulcers.

Avoid drinking alcohol until ulcers heal. Talk to your doctor about whether you can drink in moderation after your recovery.

Find a gut health dietitian who accepts your insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.