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- Diet tips for gastritis and stomach ulcers
- Diet for Stomach Ulcers and Gastritis
- What is a diet for stomach ulcers and gastritis?
- Which foods should I limit or avoid?
- Which foods can I eat and drink?
- What other guidelines may be helpful?
- Further information
- Ten ways to relieve stomach ulcers at home
- Cooking and Ulcer Care
- 5 Foods to Eat for Ulcer Relief
- What are the best foods to eat if I have a stomach ulcer?
- A natural approach to helping yourself through your diet
- Diet menu for gastritis and ulcer
- Foods allowed
- Forbidden foods
- Diet recipes against gastritis
Diet tips for gastritis and stomach ulcers
Share on PinterestEating berries may help reduce gastritis and ulcer formation.
No specific diet can treat gastritis, but consuming certain foods may help improve symptoms or keep them from getting worse.
Dietary changes may, for example, help protect the stomach lining and manage inflammation.
Foods to help prevent gastritis
Green tea and fresh fruits and vegetables may help protect the body from gastritis. These are good sources of antioxidants, which can help ward off cell damage and disease by reducing levels of unstable compounds called free radicals in the body.
Foods that may help inhibit the growth of H. pylori and reduce gastritis and ulcer formation include:
- cauliflower, swede, cabbage, radishes, and other Brassica vegetables
- berries, such as blueberries, blackberries, raspberries, and strawberries
- turmeric, a mild spice that may have anti-inflammatory properties
Antioxidants may also help prevent a wide range of other diseases. Here, learn more about antioxidants and the foods that provide them.
Foods to help prevent symptoms
Gastritis involves inflammation of the stomach lining. For this reason, an anti-inflammatory diet may help some people.
There is no single best anti-inflammatory diet. To combat inflammation, eat plenty of fresh fruits, vegetables, and other plant foods, which are rich in antioxidants. It is also important to avoid processed foods and any containing unhealthful fats and added salt or sugar.
Learn more about an anti-inflammatory diet here.
Foods to help treat gastritis
Two foods that may help treat gastritis are broccoli and yogurt.
Broccoli contains a chemical called sulforaphane, which has antibacterial properties. It also contains antioxidants, which can help protect against cancer. For this reason, eating broccoli sprouts may help relieve or prevent gastritis and decrease the risk of stomach cancer.
Authors of an older study, published in 2009, found that participants with H. pylori infection who ate 70 grams — more than half a cup — of broccoli sprouts per day for 8 weeks had lower levels of infection and inflammation than those who did not eat broccoli.
In 2006, another team investigated whether eating about 2 cups of probiotic yogurt daily before using a combination of antibiotics could boost the ability of the medication to combat drug resistant H. pylori infection.
After 4 weeks, the researchers found that the participants who consumed the yogurt and antibiotics tended to eliminate the infection more effectively than those who only took antibiotics.
The results may have stemmed from the yogurt’s active cultures of beneficial bacteria that help improve the body’s ability to combat infection.
Diet for Stomach Ulcers and Gastritis
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What is a diet for stomach ulcers and gastritis?
A diet for ulcers and gastritis is a meal plan that limits foods that irritate your stomach. Certain foods may worsen symptoms such as stomach pain, bloating, heartburn, or indigestion.
Which foods should I limit or avoid?
You may need to avoid acidic, spicy, or high-fat foods. Not all foods affect everyone the same way. You will need to learn which foods worsen your symptoms and limit those foods. The following are some foods that may worsen ulcer or gastritis symptoms:
- Whole milk and chocolate milk
- Hot cocoa and cola
- Any beverage with caffeine
- Regular and decaffeinated coffee
- Peppermint and spearmint tea
- Green and black tea, with or without caffeine
- Orange and grapefruit juices
- Drinks that contain alcohol
- Spices and seasonings:
- Black and red pepper
- Chili powder
- Mustard seed and nutmeg
- Other foods:
- Dairy foods made from whole milk or cream
- Spicy or strongly flavored cheeses, such as jalapeno or black pepper
- Highly seasoned, high-fat meats, such as sausage, salami, bacon, ham, and cold cuts
- Hot chiles and peppers
- Tomato products, such as tomato paste, tomato sauce, or tomato juice
Which foods can I eat and drink?
Eat a variety of healthy foods from all the food groups. Eat fruits, vegetables, whole grains, and fat-free or low-fat dairy foods. Whole grains include whole-wheat breads, cereals, pasta, and brown rice. Choose lean meats, poultry (chicken and turkey), fish, beans, eggs, and nuts. A healthy meal plan is low in unhealthy fats, salt, and added sugar. Healthy fats include olive oil and canola oil. Ask your dietitian for more information about a healthy meal plan.
What other guidelines may be helpful?
- Do not eat right before bedtime. Stop eating at least 2 hours before bedtime.
- Eat small, frequent meals. Your stomach may tolerate small, frequent meals better than large meals.
You have the right to help plan your care. Discuss treatment options with your healthcare provider to decide what care you want to receive. You always have the right to refuse treatment. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.
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Ten ways to relieve stomach ulcers at home
If a person has an ulcer, they may feel a burning sensation in their stomach. This burning sensation often:
- lasts a few minutes or several hours
- eases after taking antacids or stopping food intake
- starts in the middle of the night or during meals
- occurs off and on for several weeks
People can relieve these symptoms using the following home remedies:
Share on PinterestYogurts contain probiotics that help restore balance to the bacteria in the digestive tract.
Probiotics are living organisms that help restore balance to the bacteria in the digestive tract. As well as helping achieve optimal gut health, they can help with treating ulcers.
According to a review from 2014, probiotics cannot kill H. pylori bacteria. However, they may reduce the amount of bacteria present, speed up the healing process, and improve some symptoms.
When taken alongside other treatments, probiotics may help eradicate harmful bacteria.
People can find probiotics in the following sources:
- fermented foods
- probiotic supplements
Some foods have probiotics in them. But, consider taking supplements as they have higher concentrations of probiotics per serving.
Many people think that ginger has gastroprotective effects. Some people use it to treat stomach and digestive conditions, such as constipation, bloating, and gastritis.
A review from 2013 suggests that ginger can help with gastric ulcers caused by H. pylori bacteria. Eating ginger may also prevent ulcers caused by NSAIDs.
However, many of these results come from animal studies, so it is not clear whether the effects would be similar in humans.
3. Colorful fruits
Many fruits contain compounds called flavonoids, which are polyphenols. Flavonoids contribute to the rich colors of some fruits.
According to a 2011 review, polyphenols can help with stomach ulcers. They can also help a range of other digestive issues, including spasms and diarrhea.
Flavonoids protect the stomach lining from developing ulcers. They do this by increasing stomach mucus, which inhibits the growth of H. pylori. Flavonoids also have antioxidant properties.
Flavonoids are present in fruits such as:
- lemons and oranges
4. Plantain bananas
Plantains are a type of banana. Research from 2011 suggests that unripe plantains may have a positive effect on peptic ulcers.
Unripe plantains contain a flavonoid called leucocyanidin. Leucocyanidin increases the amount of mucus in the stomach. This fruit may also reduce acidity, which can help prevent and relieve symptoms of ulcers.
Share on PinterestManuka honey has antimicrobial properties that may be useful when treating ulcers.
Honey is a popular, natural sweetener used across the United States. People who consume honey regularly can enjoy a range of health benefits.
A review from 2016 states that Manuka honey has antimicrobial effects against H. pylori. It suggests that honey could be useful for treating stomach ulcers.
People also use honey to speed up wound healing, including skin ulcers, burns, and wounds.
Turmeric is a popular yellow spice frequently used in India and other parts of southern Asia. Like chili peppers, turmeric contains a compound called curcumin. Researchers are beginning to study curcumin in regards to its health benefits.
A 2013 review concluded that curcumin has anti-inflammatory and antioxidant activities that may help prevent stomach ulcers. However, there are a limited number of studies on humans.
There needs to be more research to examine how effective turmeric is in treating ulcers. Still, initial results appear to be positive. Scientists hope that turmeric can help relieve ulcer symptoms and treat the sores.
Some people use chamomile flowers and chamomile teas to treat minor anxiety, intestinal spasms, and inflammation.
A review study published in 2012 reports that chamomile extracts may also have anti-ulcer properties. Some researchers think it may inhibit stomach ulcers and reduce their healing time.
However, much of this research derives from animal studies. Researchers do not know whether chamomile will have the same effects on humans.
Garlic is popular in many parts of the world for adding flavor to food. Garlic has antimicrobial and antibacterial properties, which make it helpful in fighting infections.
Some studies do support garlic’s effectiveness in treating ulcers. For example, a 2016 study on animals showed that garlic could help prevent the development of ulcers and help speed up the healing process.
According to a 2015 review, garlic may also help prevent the growth of H. pylori.
One small-scale study from 2015 suggests that eating two cloves of garlic with a meal, twice a day, can have anti-bacterial effects against H. pylori.
However, not all studies agree that garlic affects H.pylori or prevents ulcers. Scientists still need to do more research.
Licorice is a popular spice that is native to the Mediterranean region and Asia. People have used licorice in traditional medications for hundreds of years. Some people believe that eating a dried licorice root can help cure and prevent ulcers.
However, research tends to focus on the use of supplements, not dried licorice root. So, people interested in using this spice for ulcers may want to try it as a supplement.
One 2013 study found that taking licorice supplements can help fight H. pylori infections. The study suggests that the supplement helps prevent the bacteria from growing.
10. Aloe vera
Aloe vera is a popular plant-based oil found in many topical lotions, cosmetics, and foods.
Some studies looking at how aloe vera affected stomach ulcers produced favorable results.
For example, one 2011 study on rats reported that aloe vera treated ulcers in a similar way to a popular anti-ulcer medication.
But, researchers studied animals, not humans. So, scientists need to do more research to see the effects of aloe vera on humans.
Cooking and Ulcer Care
“These items may or may not be problematic and are based on the individual’s personal tolerances,” Boyd notes.
Cooking for the Ulcer Patient: Foods to Choose
Although there is no strong evidence that any foods prevent or heal an ulcer, a healthy diet is the best policy. Pick from these wholesome choices:
- Lean meats, fish, beans, eggs, or tofu as good protein sources
- High-fiber foods, especially fruits and vegetables, as long as they don’t irritate the stomach
- Caffeine-free drinks
- Nuts and nut butters
- Heart-healthy oils, such as olive or canola oils, for cooking
- Fat-free or low-fat mayonnaise and salad dressings
“Because added fats and oils are high in calories and fat grams, moderation is important,” Boyd cautions.
Cooking for the Ulcer Patient: Best Prep Methods
You may be wondering if there are cooking methods that are better or worse for your loved one with a peptic ulcer. Boyd recommends that you avoid deep-fat frying; using spices that may cause discomfort, such as pepper; and limiting additional fats and oils, such as butter, margarine, regular salad dressings, mayonnaise, and sour cream.
She recommends cooking methods that call for limited added fat, such as:
Boyd also suggests using cooking spray in pans, rather than butter or oil.
Cooking for the Ulcer Patient: Meal Planning
When planning meals for your loved one with an ulcer, keep in mind the following:
- Think small and more often. “Smaller, frequent meals may be better tolerated for an individual with an ulcer, especially when experiencing discomfort,” says Boyd.
- Pay attention to timing. It may help your loved one to have the last meal or snack of the day two hours or more before bedtime, notes Boyd.
The bottom line is that there are no hard-and-fast rules when it comes to foods for ulcer patients, other than avoiding those foods that cause discomfort, says Boyd. The good news is that your loved one should not have any trouble getting adequate nutrition. If either you or your loved one is concerned about what foods to eat, or if certain foods seem to be aggravating the ulcer, consult your doctor or a registered dietitian. You can find a registered dietitian in your area through your local phone book, by asking at your doctor’s office, or by logging onto the .
5 Foods to Eat for Ulcer Relief
It used to be thought that ulcers were the plight of middle-aged, overworked, stressed-out men who lived on a diet of greasy pizza and beer. Although there’s always some truth in stereotypes, women are unfortunately just as susceptible to ulcers as men, and stress and diet aren’t the only factors that can lead to an ulcer.
Ulcers are caused when the mucus membrane lining the esophagus, stomach or upper intestine becomes compromised. In order to break down food, the stomach is filled with highly acidic gastric juices. The mucus membrane normally protects the organs, but if the amount of acid in the stomach increases or the mucus membrane weakens, ulcers, commonly known as peptic ulcers, can occur.
Peptic ulcers can be caused by a number of factors. Stress increases the stomach’s output of acid, which can erode the stomach’s lining. Long-term use of non-steroidal anti-inflammatory drugs (NSAIDs), a type of pain killer, can also increase acid production, and it’s well known that a diet of spicy and citric foods can result in ulcers. Some factors are outside of lifestyle changes, however. Many peptic ulcers are caused by a bacterial infection known as Helicobacter pylori.
Although the abdominal pain resulting from an ulcer will likely deter your appetite, one of the best roads to recovery is with a healthy diet in small portions. These five foods will set you on the right track!
1. Leafy greens (and cabbage!) contain high amounts of vitamin K, which can help heal damage done by ulcers. Vitamin K speeds up the healing process and aids in blood clotting. Eat several servings of vitamin K-rich foods daily.
2. Chamomile tea works two-fold to fight ulcers. First, chamomile is a soothing herb, helping to induce calm and relieve stress. Second, chamomile has anti-inflammatory properties that can help speed up the healing process and fight the H. pylori bacteria. Drink up to four cups of chamomile tea a day.
3. Probiotics help restore the balance of bacteria in the body, making them useful for fighting off the H. pylori bacteria that commonly causes ulcers. Probiotics also aid digestion, which can be helpful in bringing the stomach’s juices under control. Take a supplement with at least 4 billion active cultures twice daily, or eat probitoic-rich foods such as yogurt.
4. Aloe vera, known for its soothing properties, can help heal damaged mucus linings. Aloe’s antibacterial properties also make it useful for fighting off the H. pylori bacteria. Drink ¼ cup of aloe vera juice three time daily.
5. Oats and whole grains contain soluble fiber and zinc, which promotes tissue repair and can help heal ulcers.
Images (top to bottom): Photo By this lyre lark/Courtesy Flickr; Photo By Nick Saltmarsh/Courtesy Flickr
Susan Melgren is the Web Editor of Mother Earth Living. Find her on Google+.
What are the best foods to eat
if I have a stomach ulcer?
A natural approach to helping yourself through your diet
by Monica Wilde
10 Nov 2012.
Ulcers are sores that can happen in your digestive tract, including your lower throat (oesophagus), stomach and intestines. Ulcers are usually caused by the bacteria Helicobacter pylori that many of us have in our bodies already. The symptoms can be made worse by your stomach acid.
It is not entirely clear why ulcers start but stress and diet, especially a fatty diet, are big contributing factors. A higher intake of fat can greatly increase your chance of getting an ulcer in the first place and cause other gastrointestinal problems. High salt intake is also implicated.
STOMACH ULCER Treatment
You can treat ulcers. A doctor will recommend antibiotics to kill the bacteria, a medical herbalist will recommend herbal antibiotics such as goldenseal.
Carefully controlling your diet is crucial to successful treatment. This is to make sure that your stomach produces less acid when digesting your food. Eating large meals requires the stomach to produce large amounts of stomach acid. So it is best to eat small meals. Ideally, you should be having 5 to 6 small meals a day and not 2 or 3 large ones.
Your meals should be low in fat and sugar and high in fibre. A diet based on fruits, vegetables and whole grains is just that. The reason for avoiding fatty foods, is that they are harder for you to digest, so your body then produces more stomach acid and aggravates your condition. Foods that are low in fat can speed up your recovery.
Herbal teas will also help you to feel more comfortable and support the body’s healing process, especially herbs such as marshmallow root, liquorice, chamomile and peppermint.
CUTTING DOWN ON Red Meat
Red meat can be fatty, which will make your ulcer worse. Meat also contains a lot of protein and, even if you don’t have an ulcer, it takes longer to digest. Because it takes longer, it stays in the stomach for longer – therefore more acid is released to digest it.
Most red meat is higher in fat content than white meat. You can’t always see this as the fat is marbled right through the meat, giving it its flavour. So just trimming off visible fat is not enough. Ideally avoid red meat until your ulcer has healed.
If you do eat meat, stick to very lean cuts and eat tiny portion sizes (4 oz or less) to make it easier for your body to digest. Cut off any visible fat before eating. Eat the meat at least three hours before bedtime to give your body a chance to digest it. If you eat meat too close to bedtime, you may feel worse when you lie down.
You need protein in your diet. Eat white meats such as chicken or turkey and fish. Remember to remove the fatty skin from chicken.
Oily fish, like salmon, mackerel, sardines and herring contain omega-3 fatty acids. They help to reduce the risk of ulcers by producing compounds called prostaglandins, that help to protect the lining of the stomach and intestines (Mori et al, 2006).
Omega oils contain EPA and DHA which are the active compounds in this case, so if you are not eating a lot of fish take a krill oil, cod liver oil or seed oil supplement that is high in EPA and DFA. Prostaglandins appear to have a similar effect as the drug omeprazole prescribed for excess stomach acid, but without the drug’s side effects that trouble so many people.
You can also use low-fat cheese, yogurt and peanut butter, as well as tofu and other soy products.
Fruit and vegetables
Eat more vegetables and fruit, such as carrots, kale, broccoli, red/green peppers, cabbage juice, grapes, apricots and kiwi fruit, for their beta-carotene and vitamin C content, in order to help protect the lining of the stomach and intestine.
Many fruits such as berries contain high levels of antioxidants which lower the risk of ulcers and ease symptoms when an ulcer has already developed.
There is a lot of scientific evidence that seaweeds have an antiulcer effect (Mori et al, 2006). This is because, like oily fish, they release prostaglandins. If seaweed is hard to incorporate you can take seaweed as capsules but ideally the powder from the food should be added to your food as a seasoning.
Vitamin E from foods like wheatgerm, hazelnuts, cold-pressed sunflower seed oil, soybean oil, will help along with zinc, found in seafood and whole grains.
Amino acids also have a healing action. Good food sources include: seaweed, wheatgerm, cheddar cheese, almonds, sunflower seeds and sesame seeds. Alternatively, L-Glutamine can be taken to help an ulcer improve.
Slippery elm foods
Slippery elm has antioxidant and anti-inflammatory properties. It has been clinically proven to improve IBS symptoms (Hawrelak & Myers, 2010), is also used to treat stomach ulcers (Langmead et al, 2002) and is a key ingredient in the Essaic Formula used to support people with stomach cancer (Seely et al, 2007). It works by making a viscous mucilage that lines the stomach and intestines, calming inflammation, absorbing toxins (Choi et al, 2002) and destroying free radicals.
Slippery elm foods are mixed low fat and soy milk powders, with other herbs or antioxidants that benefit and protect the stomach lining. They can be made into a drink, milkshake, added to yoghurt or smoothies. Slippery elm should be taken before every meal in order to protect the gut.
Foods and drinks that contain, like chocolate, coffee and soft drinks, can make your ulcer worse. Avoid them. Some people even find decaf coffee is irritating.
Many dairy products are high in fat. Avoid them or use low-fat alternatives. Spicy foods and seasonings Avoid chili peppers, black pepper, mustard, curry and other strong spices.
Salt and salty foods
There is evidence that people with a Helicobacter pylori infection who have a high salt intake are at greater risk of developing stomach cancer (Kuriki et al, 2007). Reduce your salt intake. Try using seaweed instead of salt to provide flavour.
Foods commonly high in sodium include: canned soup, tortilla chips, potato/corn chips, salted nuts, salted meats (eg. bacon), blue cheese, cornflakes. There can also be a lot of hidden salt in soy sauce, pickled vegetables some preserved or canned vegetables, packaged and processed foods, and pre-prepared meals. Read the labels and choose low sodium varieties.
Cut out smoking and alcohol. They interfere with your stomach lining and increase production of stomach acid.
If you have health concerns or over the counter remedies do not help as much as you would like, we advise you to see a medical herbalist.
You can find a qualified herbalist at Napiers, NIMH or the CPP or email us for advice
EPA eicosapentaenoic acid
DHA docosahexaenoic acid
IBS inflammatory bowel syndrome
Bhattacharya A., Ghosal S. and Bhattacharya S.K. (2006) Effect of fish oil on offensive and defensive factors in gastric ulceration in rats. Prostaglandins Leukot Essent Fatty Acids. 74(2):109-16. PMID:16352428
C Choi HR, Choi JS, Han YN, et al. (2002) Peroxynitrite scavenging activity of herb extracts. Phytother Res. 16(4):364-7.
Kuriki K, Wakai K, Matsuo K, Hiraki A, Suzuki T, Yamamura Y, Yamao K, Nakamura T, Tatematsu M, Tajima K. (2007) Gastric cancer risk and erythrocyte composition of docosahexaenoic acid with anti-inflammatory effects. Cancer Epidemiol Biomarkers Prev. 16(11):2406-15 PMID:18006930
L Langmead L, Dawson C., Hawkins C, et al. (2002) Antioxidant effects of herbal therapies used by patients with inflammatory bowel disease: an in vitro study. Aliment Pharmacol Ther. 16(2):197-205.
If you have gastritis and ulcer your diet should be based on natural foods, rich in fruits, vegetables and whole grain foods, and poor in industrialized and processed products like sausage, fried foods and soft drinks.
This diet facilitates the digestion process, causing food to pass quickly through the stomach, preventing stomach acid from being released in excess, which causes heartburn, pain and the ulcer can worsen.
The foods allowed in a gastritis diet are those that are easily digested and poor in fat, like:
- Fruits in general, if reflux or pain occurs you should avoid acidic fruits such as lemon, orange and pineapple;
- Vegetables in general, you can use cooked vegetables during pain crisis, because they are more easily digested;
- Lean meats, without fat. You can eat chicken and fish, preferably roasted, grilled or cooked;
- Skimmed milk;
- Natural whole grain yogurt;
- Whole grains, such as brown bread, brown rice and whole grain noodles;
- Teas except green, matte and black tea, or others that have caffeine;
- Decaf coffee;
- White cheeses such as ricotta, fresh mines or light curd;
- Natural spices such as fine herbs, garlic, onion, parsley, coriander and mustard.
Drinking ginger tea also helps digestion, decreases heartburn and nausea. See how to make it here.
There are foods that are more difficult to digest and are highly processed so they should be avoided because they are rich in additives and preservatives that irritate the stomach, such as:
- Processed meats: sausage, bacon, ham, turkey breast, salami and mortadella;
- Cheese: Yellow and processed such as cheddar, catupiry, mines and provolone;
- Already made sauces;
- Seasonings in cubes, meat broths and instant noodles;
- Frozen ready made food and fast food;
- Beverages: soft drinks, ready made juices, coffee, green, matte or black tea;
- Alcoholic beverages;
- Sugar and sweets in general;
- Refined foods and fried foods, such as cakes, white bread, savory biscuits;
- White flour, such as seasoned cassava flour, tapioca and, in some cases, couscous;
- Foods high in fat such as fatty meats, chicken skin, liver and excess fatty fish such as salmon and tuna.
In addition, whole grain milk and acidic fruits such as lemon, orange and pineapple should also be avoided if symptoms of heartburn or stomach pain occur after eating them.
A diet for gastritis, follows the same rules but presents many variations, depending on the tolerance of each patient. So the list above is just a guide. In addition, if gastritis appears mainly in times of stress or tension, it may be a sign of stress induced gastritis.
The table below is an example of a 3 day diet to treat gastritis and ulcers:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||Watermelon juice + 1 slice of whole grain bread with light curd and an egg||1 Cup of decaffeinated coffee + 2 scrambled eggs with mines cheese + 2 slices of papaya||Strawberry vitamin with skimmed milk + 1 slice of bread with mines cheese|
|Morning snack||1 Apple + 5 chashew nuts||1 Mashed banana with 1 tablespoon of oats||1 glass of green juice|
|Lunch/Dinner||4 Tablespoons of brown rice + braised vegetables + chicken breast with tomato sauce||1 roasted fish fillet with potato, tomato, onion and a dash of olive oil||
Whole grain pasta with tuna and pesto sauce + green salad
|Afternoon snack||Whole grain yogurt + 1 tablespoon of honey + 1 tablespoon of oats||Papaya vitamin with skimmed milk||Decaffeinated coffee + 2 slices whole grain bread with light curd and egg|
Diet recipes against gastritis
1. Cooked fruit
A good option for your morning or afternoon snack is to eat baked or cooked fruit.
How to do it: Place on a baking tray 6 apples or 6 pears arranged side by side and add 3/4 cups of water. Bake in the oven for about 30 minutes or until the fruit is tender. You can add 1 stick of cinnamon in the middle of the apple or the pear to make them more tasty.
2. Natural jelly
Fresh jelly is a good dessert option for the main meals.
How to do it: Add 1 package of unflavored gelatin to 200 ml glass of pure grape juice and bring to the refrigerator for about 2 hours.
3. Fish broth
Fish broth is an excellent choice for a light dinner, and should be consumed not too hot.
- 500 g of fish fillets in cubes (tilapia, pacu, hake, cacao);
- Juice from 1 lemon;
- Salt to taste;
- 1 Medium onion, chopped;
- 3 Cloves of minced garlic;
- 1 Tablespoon of olive oil;
- 1 Chopped tomato;
- 1/2 Chopped pepper;
- 2 Medium potatoes;
- Green smell to taste;
- 1 teaspoon of paprika.
Season the fish with lemon and salt to taste and let it marinate for 15 minutes. In a saucepan add the other ingredients, starting by braising the onion and garlic. Then add the water, potatoes, peppers, tomatoes and bring to a boil. Add to the mixture the fish and leave to cook for a few more minutes. Finally add the chopped green scent, turn off the heat and set aside.
Watch other tips from our nutritionist, in this video (please enable subtitles in the video options):