A Bland Diet is something you need if you are experiencing gastrointestinal distress in your body. The Gastrointestinal issues and Digestive Disorders are affecting millions of people worldwide. You can also be the one among those millions who experiences symptoms like Diarrhea, Abdominal Bloating, Heartburn, Acidity and Gas very often.
Bland Diet

A lot of Gastroenterologists these days also suggest following this diet along with some lifestyle modifications to ease your symptoms. So what is a Bland Diet and how you can follow it?

What is the Bland Diet?

A Bland Diet is used to treat Gastrointestinal Disorders like Diarrhea, Vomiting, Nausea, Gas, Ulcers and Heartburn. It recommends you to eat certain types of foods and eliminate foods that are deteriorating your intestinal health. Following this diet has a soothing effect on your body and can decrease the inflammation of your digestive tract.

The Bland Diet also serves as an effective remedy in severe digestive and gastrointestinal disorders like Irritable Bowel Syndrome, and diverticulitis disease. This diet is also used by doctors to prepare patient before or after an abdominal surgery or the bariatric surgery.  Let us now see the Bland Foods permitted on this Diet.

Bland Foods to Eat on a Bland Diet

The Bland Diet recommends you to eat soft foods that are low in fibre, lacks spicy content and are not fried.  You are barred from eating foods in their raw state and switch to eating boiled foods. However, the individual needs for eating certain types of food vary for different person.

You should work out your dietary modifications first with your doctor in case of any severe gastrointestinal disorder. Because, there can be a chance of some preexisting food intolerance or food allergy. Otherwise, the common recommendation of Bland Foods will remain same.

List of Bland Foods

We have prepared a list of Bland Foods to include in your diet. Also, get to know the list of foods you should avoid on a Bland diet.

Bland Diet Vegetables:

There are only certain types of vegetables you can eat on a Bland Diet. Not all vegetables will serve your purpose and you have to eliminate vegetables that can cause gas and flatulence. You should eat the Bland Vegetables in either boiled or cooked form. You should stay away from eating them in raw form.

bland foods

Bland Diet Fruits:

If you are following a Bland diet, you should only eat low fibre and seedless fruits. The fruits containing sorbitrol, a natural occurring sugar should be eliminated from your diet [1]. These fruits are associated with the cause of gas and flatulence in your system.  Furthermore, eat canned or cooked fruits and avoid fresh fruits. Rather, you should drink filtered fruit juice.

Bland Foods

Dairy products on Bland diet

Dairy Products are often discouraged on a Bland Diet. They are known to cause stomach upset, diarrhea, and leaky gut. You can however eat low fat dairy products on this diet. But, you should stay cautious as a lot of gastrointestinal issues are a cause of Lactose intolerance [2]. So, if you feel any discomfort after eating dairy, eliminate it completely from your diet.

Bland Foods

Poultry and Animal Sources on Bland Diet

Protein is an important macro nutrient in any diet. You can complete your protein needs from poultry and animal sources on the Bland Diet. The only thing you need to watch out is to avoid spicy and fried seasonings. However, you can include mild seasonings with little or no fat in it.

Bland Foods

Herbs for Bland Diet

Herbs on a bland diet may not sound as a good idea. But, there are few special herbs that can promote your digestive health. These herbs are powerful enough to treat ulcers, flatulence, and a lot of other GI issues [3]. A word of caution here is to always consult your doctor before taking any herbal supplement if you are taking any medication.

Bland Diet Foods

Beverages on Bland Diet

Some beverages on a Bland Diet are allowed. You can gulp down non carbonated drinks, herbal tea, and non caffeinated drinks. The alcoholic and caffeinated drinks are a complete no on this diet. You should also stay away from carbonated and fizzy drinks as they can irritate your stomach.

Bland Foods

Bland Diet Guidelines

A Bland Diet has been carved to promote intestinal health. It helps an individual to slowly eliminate the symptoms of gastrointestinal distress from the body. Eating Bland Foods will surely help you ease your condition. But, you should follow this diet by keeping these important guidelines in your mind. Fail to follow any guideline; you will be going to miss the benefits.

  1. You are required to eat small portions of food in your day. Try to break your daily intake into smaller meals which are evenly spaced.
  2. Stop eating when you feel satiated. Don`t overeat.
  3. When you are following this diet, you should avoid taking anti inflammatory medicines, aspirin and non-steroidal drugs.
  4. Do not exceed your daily serving of a certain type of food. You can include 2-3 servings of fruits and vegetables in your day. For protein needs, you can include 2 servings of food from poultry and animal sources. Also, do not exceed more than 2 servings of dairy items in your day.
  5. You should avoid eating high fat items but can include low fat butter, olive oil and low fat mayonnaise for dressing.
  6. Eating sweets is occasionally allowed but only in moderation. You can eat ice cream, honey and custard occasionally but don`t overdo it.
  7. Grains are not allowed on this Diet as they contain a lot of fibre content. However, eating white rice can be easily tolerated by few people.

Now that, you know what to eat on Bland Diet, you can get bore of eating same foods all over again. So, we have prepared sample Bland Diet menu for you to treat your taste buds. You need not survive on tasteless food even if you are following this Diet.

Bland Diet Menu

You can start this diet by following the Bland Diet Menu. However if you need, you can also make your own Bland Diet Plan depending upon your own need. The only thing to keep in your mind is to adhere to guidelines to take complete advantage of this diet.

Bland Diet Menu 1

Bland Diet foods

  • Breakfast: Scrambled Egg, White Bread Toast, Filtered Orange Juice
  • Lunch: Boiled White Rice, Chicken Breast
  • Snack: Banana
  • Dinner: Sweet Potato Salad, Baked Tuna

Bland Diet Menu 2

Bland Diet foods

  • Breakfast: Crumbled Tofu Salad, Grape Fruit Juice
  • Lunch: Chicken Sandwich
  • Snack: Low Fat Yogurt
  • Dinner: Vegetable Soup, White Pasta

Bland Diet Menu 3

Bland Diet foods

  • Breakfast: Rolled Oats with Honey
  • Lunch: Tuna Salad
  • Snack: Banana
  • Dinner: Low Fat Milk, Low Fat Refined Flour Pan Cakes

The Bottom Line

Following the Bland Diet can help your with your intestinal health. You should follow this diet until you get relief from gastrointestinal distress. Once you start feeling fine, you can gradually introduce restricted foods back in your diet. Also, fasting for 24 hours before starting this diet will relieve your stomach and help you reduce inflammation.

Also, a point worth mentioning here is to reintroduce fibre in your diet slowly once you completed this diet. If you limit your fibre intake for too long in your diet, it can lead to nutritional deficiencies. So, once you are done with this diet, include foods rich in fiber to meet your nutritional needs.


[1] B. W. Orenstein, “7 Easy Ways to Tame Excessive Gas,” [Online]. Available: https://www.everydayhealth.com/digestive-health/treatment-for-excessive-gas/.
[2] C. Whelan, “Bland Diet: What to Eat and What to Avoid,” [Online]. Available: https://www.healthline.com/health/food-nutrition/bland-diet#foods-to-eat.
[3] T. JOURDAN, “Revealed, 18 common herbs and how they could cure everything from ulcers to flatulence,” THE HIPPOCRATIC POST, [Online]. Available: http://www.dailymail.co.uk/health/article-3847330/Revealed-18-common-herbs-cure-ulcers-flatulence.html.