Bland Diet Foods: What to Eat for a Gentle Stomach

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Bland Diet Foods:

When it comes to maintaining a healthy digestive system or recovering from gastrointestinal issues, bland diet foods can be your best friend. These mild and easy-to-digest options are gentle on the stomach, making them a go-to choice for anyone dealing with conditions like gastritis, heartburn, or after certain medical procedures.

This comprehensive guide will walk you through everything you need to know about bland diet foods, from what they are to delicious recipes and frequently asked questions.

Discover the world of bland diet foods and how they can help soothe your digestive system. Learn about the best options, recipes, and more.
Bland Diet Foods

Table of Contents

What Are Bland Diet Foods?

Bland diet foods are a category of foods that are soft, not very spicy, and unlikely to irritate your digestive system. These foods are often recommended for individuals with gastrointestinal issues, such as gastritis, ulcers, or after certain surgeries. They are typically low in fiber, fat, and spices. The primary purpose of a bland diet is to minimize irritation to the stomach lining and ease digestion.

While bland foods may not sound exciting, they play a crucial role in providing essential nutrients while allowing your stomach to heal and recover. Let's explore the benefits of following a bland diet more closely.

Benefits of Bland Diet

Following a bland diet offers several advantages for individuals with digestive problems:

  • Reduces stomach irritation: Bland foods are less likely to trigger heartburn, acid reflux, or gastritis symptoms, helping you find relief from discomfort.
  • Promotes healing: A bland diet can facilitate the healing process after surgeries, medical procedures, or gastrointestinal conditions by minimizing stress on the digestive system.
  • Easy to digest: Bland foods are gentle on the stomach, making them easier to digest, which is particularly important when you're feeling unwell.
  • Prevents nausea: For those prone to nausea, bland foods are less likely to induce queasiness, making it easier to keep food down.

Foods to Include

Now that you understand the benefits of a bland diet, let's take a look at some foods that are typically included:

  • Rice: White or brown rice is a staple in a bland diet, providing a good source of carbohydrates and calories.
  • Boiled Potatoes: Potatoes are easy to digest and a great source of energy.
  • Applesauce: This sweet, smooth puree is gentle on the stomach and provides vitamins and fiber.
  • Toast: Plain white or whole wheat toast can be a comforting option that's easy to digest.
  • Chicken or Turkey: Skinless, boneless poultry is a good source of lean protein.

Foods to Avoid

On the flip side, there are foods you should avoid when following a bland diet:

  • Spicy Foods: Stay away from spicy dishes, as they can irritate your stomach lining.
  • Fried Foods: High-fat foods like fried chicken and French fries can be hard to digest.
  • Caffeine and Alcohol: These beverages can increase stomach acid production, leading to discomfort.
  • Citrus Fruits: Oranges, lemons, and grapefruits can be too acidic for sensitive stomachs.

Bland Diet Recipes

Here are a couple of simple and delicious bland diet recipes to help you get started:

1. Chicken and Rice Soup

This classic soup is easy on the stomach and provides warmth and nourishment. You'll need:

  • 2 boneless, skinless chicken breasts
  • 1 cup white rice
  • 4 cups chicken broth
  • 2 carrots, chopped
  • 2 celery stalks, chopped


  1. Boil the chicken breasts until fully cooked, then shred them.
  2. In a separate pot, cook rice according to package instructions.
  3. In a large pot, combine chicken broth, carrots, and celery, and bring to a boil.
  4. Add shredded chicken and cooked rice to the pot. Simmer for 10 minutes.
  5. Season with salt and pepper to taste.

2. Mashed Potatoes

Mashed potatoes are a comfort food that's gentle on the stomach. You'll need:

  • 4 large potatoes, peeled and diced
  • 2 tablespoons butter
  • ¼ cup warm milk
  • Salt and pepper to taste


  1. Boil the potatoes until they are soft enough to mash.
  2. Drain the potatoes and mash them with butter and warm milk until smooth.
  3. Season with salt and pepper to taste.

Questions and Answers

Q: Can I add spices to bland diet foods for flavor?

A: It's best to avoid spices in a bland diet, as they can irritate the stomach. However, you can use small amounts of mild herbs like basil or oregano for a subtle flavor.

Q: Are there any beverages I should avoid on a bland diet?

A: Yes, you should avoid caffeinated and alcoholic beverages , as they can increase stomach acid production. Stick to water, herbal teas, or non-citrus fruit juices.

Q: Can I have dairy products on a bland diet?

A: Dairy products can be tolerated by some, but they may not agree with everyone. Opt for low-fat or lactose-free options if you choose to include dairy in your bland diet.

Q: How long should I follow a bland diet?

A: The duration of a bland diet depends on your specific condition. It's essential to follow your healthcare provider's recommendations. Some may follow it for a few days, while others for several weeks.

Q: Can I eat fruit on a bland diet?

A: Yes, you can include mild, non-acidic fruits like applesauce or ripe bananas in your bland diet. Be sure to remove any peels and seeds to make them easier to digest.


In conclusion, bland diet foods play a vital role in promoting digestive health and providing comfort during recovery from stomach-related issues. By incorporating gentle and easy-to-digest foods into your diet, you can reduce irritation, support healing, and alleviate discomfort. Whether you're dealing with gastritis, recovering from surgery, or simply seeking a break from spicy and rich meals, bland diet foods are your solution to a gentler stomach. Remember to follow your healthcare provider's advice for the best results in incorporating bland diet foods into your meal plan.

For more information and recipe ideas, explore the world of bland diet foods and enjoy a soothing, stomach-friendly journey to better digestive health.


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