What is a Bland Diet?


An upset digestive system can lead to many problems such as nausea, diarrhea, vomiting, gas, ulcers etc. There can be many reasons for this but the most common common is the diet that we eat. Junk food or unhealthy food has been linked to an ill digestive system and other major issues, which is why the consumption of such foods should be limited. Here’s where a bland diet comes into play.

This diet is especially for people who have digestive issues. It is a light diet which contains low fiber foods that are low seasoned and are less spicy.

The bland diet diet is easily digestible and helps in relieving the stomach from digestive issues. Let’s get to know more about it:

What Is A Bland Diet?

A bland diet consists of foods that are low in fiber, soft in texture and higher in pH. The role of this diet is to reduce the production of acids or gas in the stomach that can lead to various digestive problems.

The foods to be eaten in a bland diet are low dairy foods, low fiber fruits, certain vegetables, fish, egg, poultry, processed grains, soups and chamomile tea.

It should be noted that such a diet is only suitable to eat when a person has a compromised stomach because it helps in recovering the stomach. This diet shouldn’t be continued for an indefinite time because it doesn’t cover all the necessary nutrients that the body requires, and may cause a person to get malnourished if consumed for too long.

People with stomach problems should first consult a doctor and seek his/her advice on what kinds of foods should they include and for how much time should they follow the diet. 

Foods To Eat In A Bland Diet

Specific Vegetables: It’s true that vegetables are loaded with healthy nutrients but you can’t have them all when you are suffering from stomach problems. It is recommended to only eat soft and cooked vegetables in this diet because they are easy to digest. Also, one needs to avoid gas producing veggies such as brussels, broccoli, kale etc.

The vegetables you can eat in a bland diet include peas, beets, carrots, pumpkin, spinach, green beans and sweet/white potatoes. Avoid eating them raw and make sure you either cook, boil or steam them first. To increase the taste, smaller amount of butter can be added.

Dairy Foods Which Are Low In Fats: People who are lactose and milk intolerant often suffer from GI discomforts. For such people, doctors recommend to prevent the consumption of any dairy product as they can worsen the situation.

Apart from that, people who aren’t lactose and milk tolerant also need to limit their dairy consumption. They can switch to low fat containing dairy products such as  low fat yogurt, low fat milk, ice cream, cottage cheese, colby, custard, pudding etc. Other than this, stay away from chocolate.

bland diet

Starch And Bread: People who are gluten intolerant can include white bread products, wheat products (refined) and rye (seedless). People who can tolerate gluten can eat white pasta, cereals that are low in sugar, plain soda crackers, processed oatmeal, cooked cereals, farina etc.

More foods to eat in a Bland Diet

Fruits (Low in Fiber): Fruits that are low in fiber are easy to digest. Since they contain many important nutrients such as vitamins, antioxidants etc., they are necessary to eat when you have GI problems.

Bananas, melons, pears and peaches (without seeds) can be included in a bland diet. Make sure to stay away from citrus fruits as they are highly acidic.

Lean Protein Foods: These can be taken in a bland diet when they are mildly seasoned and have no amount of fats. These include egg, tofu, shellfish, shrimps, salmon, trout, chicken (skinless).

Foods Not To Eat In A Bland Diet

Specific Vegetables: Gas producing veggies are not allowed to eat in a bland diet as they can worsen stomach issues. These include cauliflower, brussels, sprouts, garlic, onion, broccoli, cabbage, tomato and peppers.

Dairy Foods (High In Fats): Blue cheese, whipped cream, whole milk, roquefort cheese, monterey jack cheese etc., should all be avoided.

Fat Containing Meat, Poultry and Fish: Beef can upset your stomach more as it is hard to digest, hence, should be avoided. The skin of fish and chicken needs to be removed as it is high in fats. Also, they cannot be eaten fried.

Certain Beans: Lentils and canned/dried beans  can generate gas and should be avoided in a bland diet.

Other Foods: Caffeine, alcoholic beverages, granula, popcorn, olives, nuts, fatty desserts and sauces should be avoided because they can irritate the gut and cause problems in the bowel movement.

Benefits Of A Bland Diet 

Easy Digestion: A bland diet consists of light foods that are easy to digest. It puts less pressure on the stomach and allows it to heal.

Reduces Acid And Gas In The Stomach: The diet contains foods that are less acidic in nature which is why gas related problems are reduced.

Cures Gallbladder Stones: Combination of fruit juices and this diet can help cure gallbladder stones.

Bland Diet Recipes To Know About

Bread With Banana 


  • Cinnamon
  • Sugar free vanilla syrup
  • 5 tbsp. of Malt-O-Meal.
  • ½ cup water
  • Half banana 


  • Take a bowl that’s microwavable, add cinnamon and malt-o-meal in it.
  • Take a container and warm water in it for a minute.
  • In this container add cinnamon, Malt-o-mal, and vanilla syrup.Now shake the mixture well.
  • Put this bowl in the microwave and let it run for a minute.
  • Take it out from the microwave, mesh half a banana into the contents of the bowl and let it to cool.

The Verdict

Bland diet is your best bet when you are suffering from digestive issues, however, make sure to consult a doctor before following this diet.