A bland diet is often recommended when someone is dealing with digestive issues such as an upset stomach, acid reflux, ulcers, gastritis, or recovery after surgery. The goal of a bland diet is simple: reduce irritation to the digestive system while still providing nourishment.
In this article, we’ll explain what a bland diet is, why it’s used, and—most importantly—which foods are included. This guide is written in easy-to-understand language and tailored for readers in the United States.
What Is a Bland Diet?
A bland diet is based on soft, low-fiber, and non-spicy, non-acidic, and non-greasy foods. These are foods that are mild on the stomach and intestines and which do not necessarily trigger any discomfort, bloating, heartburn or diarrhea.
A bland diet is advised by doctors to individuals who have:
- Acid reflux or GERD
- Stomach ulcers
- Gastritis
- Irritable bowel syndrome (IBS)
- Nausea or vomiting
- Diarrhea
- Postoperative stomach and intestinal surgery.
A bland diet is usually temporary, not a long-term eating plan.
Key Characteristics of Bland Diet Foods
What makes a food bland:
- Low in fat
- Low in fiber
- Mild flavor
- Not spicy
- Not fried
- Not acidic
There should also be easy digestion and chewing of foods.
Grains and Starches Allowed on a Bland Diet
Grains are a significant source of energy and are mostly well received when cooked in a simple manner.
Recommended Grain Foods
- White bread (plain or toasted)
- Plain bagels or rolls
- White rice
- Plain pasta or noodles
- Cream of wheat
- Cream of rice
- Cereals (refined) e.g. cornflakes or puffed rice
- Unflavored crackers (such as saltines).
Tips for Eating Grains
- A bland diet should avoid whole grains, seeds and nuts.
- Forgo butter, hot spreads or heavy sauces.
- Small portions of mild toppings such as plain jelly may be used in case tolerated.
Fruits That Are Safe on a Bland Diet
Certain fruits are mild in the stomach particularly when cooked or canned.
Bland-Friendly Fruits
- Bananas
- Applesauce
- Pureed peaches or pears (in juice, not syrup) in a can
- Soft melon (cantaloupe or honeydew etc.)
- Cooked apples.
How to Eat Fruit on a Bland Diet
- Choose ripe fruits
- Remove skins and seeds
- Avoid raw, fibrous fruits
- Leavings should be avoided such as oranges, grapefruits, and lemons.
Vegetables Included in a Bland Diet
A bland diet includes vegetables, although they must be cooked tenderly.
Recommended Vegetables
- Mashed or boiled potatoes
- Sweet potatoes (without skin)
- Carrots (cooked)
- Green beans (well-cooked)
- Squash (zucchini or yellow squash)
- Spinach (cooked until soft).
Vegetables to Avoid
- Raw vegetables
- Onions
- Garlic
- Broccoli
- Cabbage
- Peppers
Protein Sources for a Bland Diet
Protein is useful in recovery and strength. Protein on a bland diet must be lean and of simple preparation.
Approved Protein Foods
- Baked or boiled skinless chicken breast
- Turkey
- Lean ground beef (well-cooked)
- Eggs (scrambled, boiled or poached)
- Tofu
- Fish (not fried, baked or steamed)
- Peanut butter (creamy, in small quantities).
Cooking Tips
- Avoid frying.
- Apply baking, boiling, steaming or grilling.
- Eliminate spicy seasonings and marinades.
Dairy Products Allowed on a Bland Diet
There are those who can tolerate dairy on a bland diet and some who might have to restrict it.
Dairy Options That Are Usually Safe
- Low-fat or fat-free milk
- Plain yogurt (lacks it plain)
- Cottage cheese
- Light cheese (e.g. American or mozzarella).
Dairy Tips
- Full-fat dairy should not be used when it makes one feel uncomfortable.
- Do not take flavored yogurts that contain sugar or fruit.
- Discontinue dairy in case of aggravations such as bloating or diarrhea.
Fats and Oils: What’s Allowed?
Fat can slow digestion, so it should be limited.
Acceptable Fats (in Small Amounts)
- Butter or margarine
- Olive oil
- Vegetable oil.
Fats to Avoid
- Fried foods
- Creamy sauces
- Heavy gravies
- Bacon grease or lard.
Beverages That Fit a Bland Diet
Staying hydrated is important, especially if you’ve had vomiting or diarrhea.
Bland Diet-Friendly Drinks
- Water
- Herbal teas (like chamomile)
- Weak black tea
- Clear broths
- Sports drinks (in moderation).
Drinks to Avoid
- Coffee
- Soda
- Alcohol
- Citrus juices
- Energy drinks.
Seasonings and Condiments: What’s Okay?
The flavor can be introduced without annoying the stomach.
Mild Seasonings Allowed
- Salt
- Small amounts of sugar
- Mild herbs (such as parsley or basil).
Seasonings to Avoid
- Hot sauce
- Chili powder
- Black pepper
- Garlic powder
- Onion powder
Sample Bland Diet Meal Plan
Breakfast
- Scrambled eggs
- White toast
- Banana
- Herbal tea.
Lunch
- Baked chicken breast
- White rice
- Cooked carrots
Snack
- Applesauce
- Plain crackers.
Dinner
- Baked fish
- Mashed potatoes
- Cooked green beans.
How Long Should You Follow a Bland Diet?
Bland diet is most commonly a short-term diet, usually a few days to a few weeks. Foods can be reintroduced into the diet very slowly once the symptoms have subsided.
Always continue with the advice of your doctor or dietitian and particularly when the symptoms are continuing.