Ulcer-Friendly Eating in South Africa, Zimbabwe and Southern Africa
Across Southern Africa, maize-based staples and slow-cooked stews form the heart of many meals. With some simple changes, they make excellent foods for a healing stomach.
Gentle staples
- Pap, sadza or nshima (maize porridge), soft or stiff
- Samp and beans, if beans agree with you
- Potatoes and butternut
- Rice with mild stews
- Chicken and fish stews made with less chilli
- Morogo and other leafy greens, cooked with less oil
- Maas or amasi (fermented milk), usually well tolerated
- Bananas, pawpaw and avocado
Adjustments while healing
- Go easy on chakalaka and peri-peri
- Avoid deep-fried foods such as vetkoek and slap chips
- Limit alcohol, including beer and traditional brews
- Avoid strong coffee on an empty stomach
- Eat regular meals, not one big late meal
A sample gentle day
- Breakfast: soft maize porridge with maas and a banana
- Lunch: pap with mild chicken stew and cooked greens
- Snack: pawpaw or avocado
- Dinner: rice with butternut and fish, a few hours before bed
About medicines
Painkillers bought over the counter are a common cause of ulcers. Tell your doctor or pharmacist about any you take, and ask about H. pylori testing if pain keeps returning.
Key takeaway
Southern African home cooking is very adaptable for ulcer recovery. Keep it mild, cut the fried foods and alcohol, and treat the cause properly.
Medical disclaimer. This article is general health information, not medical advice, diagnosis or treatment. The HealAlright team are not doctors. Always talk to a qualified health professional about your symptoms and before starting, changing or stopping any medicine. If you vomit blood, pass black stools, feel faint or have sudden severe stomach pain, seek emergency care immediately.
