Bland Diet Food List: A Complete Guide on What to Eat and Avoid

Principles of the Bland Diet

There are some basic guidelines to follow on a bland diet:

• Choose low-fiber foods - Fiber can be harsh on sensitive digestive tissues
• Avoid spicy, fried or acidic foods - These can further irritate the stomach
• Reduce lactose - Milk and other dairy foods may worsen diarrhea
• Drink plenty of fluids - Staying hydrated is key, especially with vomiting or diarrhea
• Eat smaller, more frequent meals - Large volumes can overstretch the stomach
• Avoid alcohol and caffeine - These stimulants may disrupt healing

Bland Diet Food List

Here are some of the best foods to choose on a bland diet.

Bland Diet Grains

• White bread or bagels
• White pasta or noodles
• White rice
• Cream of Wheat or farina
• Oatmeal
• Saltine or soda crackers

Look for refined grains, which are lower in fiber. Whole grains like whole wheat bread or brown rice may be too harsh.

Bland Diet Fruits and Vegetables

• Canned or cooked fruits like applesauce, peaches, pears
• Bananas
• Vegetable juice
• Well-cooked, peeled veggies like carrots, green beans, squash
• Lettuce if tolerated
• White potatoes without skin

Raw fruits and vegetables are typically too high fiber. Cooked and peeled is best.

Bland Diet Proteins

• Tender chicken or turkey
• Eggs
• Tofu
• Smooth nut butters
• Cottage cheese
• Yogurt
• Milk

Choose soft, easy to digest proteins. Avoid spicy, fried or tough meats.

Bland Diet Seasonings

• Salt
• Pepper
• Butter or margarine
• Vegetable oil
• Vinegar
• Honey
• Sugar

Use minimal seasonings. Onion, garlic, chili, barbecue sauce and other spicy seasonings can irritate.

Sample One-Day Bland Diet Meal Plan

Here is an example of what one day on a bland diet may look like:

Breakfast

• Scrambled eggs
• White toast with butter and jelly
• Glass of milk
• Cup of coffee or tea (if allowed)

Lunch

• Grilled chicken sandwich on white bread with mayo
• Yogurt
• Banana

Dinner

• Baked white fish
• White rice
• Steamed carrots
• Canned peaches

Snacks

• Saltine crackers
• Apple sauce
• Cottage cheese
• White toast
• Popsicles

Focus on simple foods cooked tender and seasoned lightly. Avoid anything too harsh on the digestive system.

Tips for Starting a Bland Diet

Here are some tips to help get started on a bland diet:

• Transition slowly - Gradually phase out irritating foods instead of changing everything at once
• Keep a food diary - Track which foods cause discomfort
• Stay hydrated - Drink at least eight 8-ounce glasses of liquid per day
• Opt for monounsaturated fats - Olive oil, avocados and nuts offer nutrients without irritation
• Enjoy dairy in moderation - Some can tolerate yogurt better than milk
• Supplement if needed - A multivitamin can help fill nutrient gaps

Following a bland diet for a few days to a few weeks can allow the GI system to rest and recover. Be sure to slowly reintroduce other foods once symptoms resolve.

Recipes for a Bland Diet

Here are some bland diet recipes to help provide variety:

Bland Diet Breakfast Recipes

• Oatmeal made with milk and a little honey
• Egg white omelet with tender spinach
• Cream of Wheat with sliced bananas
• Cold cereal like corn flakes with lactose-free milk

Bland Diet Lunch and Dinner Recipes

• Poached white fish with boiled potatoes
• Chicken noodle soup with lentils and carrots
• Turkey sandwich on white bread with lettuce
• Pasta with olive oil, garlic and parsley

Bland Diet Snacks and Desserts

• Applesauce sprinkled with cinnamon
• Rice cakes with peanut butter
• Jell-O made with fruit juice
• Banana "ice cream" - blended frozen bananas

Get creative with boiling, baking, broiling, poaching and steaming allowed ingredients.

When to Transition Off the Bland Diet

The bland diet is intended for short term use during flare-ups of digestive issues. It helps calm symptoms so the GI tract can heal.

Signs you may be ready to slowly reintroduce other foods include:

• Reduced pain or discomfort
• No diarrhea for 12-24 hours
• Reduced nausea and vomiting
• Improved appetite
• Increased energy levels

Work closely with your healthcare provider to determine the right timing. Transition gradually back to a regular diet to avoid shocking your system.

Foods to Avoid on a Bland Diet

Certain foods are too harsh for the GI tract and should be avoided on a bland diet. These include:

• Whole grains - brown rice, whole wheat bread, bran cereal
• Raw fruits and vegetables - especially with skin/peel
• Dried fruits and vegetables
• Tough, gristly meats
• Fried foods
• Spicy seasonings - chili powder, pepper, hot sauce
• Onions, garlic
• Gas-producing foods - beans, broccoli, cabbage
• Caffeine
• Alcohol
• Carbonated beverages
• Excess fat

Again, introduce these foods slowly back into the diet once symptoms are resolved.

Potential Nutrient Deficiencies on a Bland Diet

The bland diet can help provide symptomatic relief for digestion problems. However, it may fall short on certain nutrients if followed long term due to the avoidance of fruits, vegetables and whole grains.

Nutrients that may need to be supplemented include:

• Fiber - Constipation may result from lack of fiber
• Vitamin C - Without citrus fruits and raw veggies
• Vitamin A - Low intakes of carrots, spinach and other sources
• Folate - Inadequate grains, beans, leafy greens
• Calcium - Dairy may need to be limited
• Iron - Due to low meat and whole grain intake
• Potassium - From restriction of fruits and veggies

A daily multivitamin can help fill basic nutrient gaps while on the bland diet. Additional supplements may be beneficial in some cases.

Should You Follow a Bland Diet Long Term?

The bland diet is designed as a temporary therapeutic diet to provide GI relief. It is typically followed for a few days up to a few weeks during periods of nausea, vomiting, ulcers or diarrhea.

Remaining on the bland diet for more than 2-3 weeks can result in nutrient deficiencies due to the elimination of most fruits, vegetables and whole grains. It is best transitioned to a regular, balanced diet once acute symptoms resolve.

Those with chronic digestive conditions like acid reflux, IBS or diverticulitis may need to avoid problematic foods more regularly. Work with a registered dietitian to modify the diet and find substitutes for variety.

The bland diet relieves GI symptoms by allowing the digestive system to rest. But it should not be sustained long term without medical supervision. Get guidance from your healthcare provider on following this restrictive plan.

Sample Menu for a 5-Day Bland Diet Plan

If your doctor recommends sticking to a bland diet for a few days, it can be helpful to have a structured meal plan. Here is a 5-day sample menu:

Day 1

Breakfast:

• Cream of wheat with milk and honey
• Sliced banana
• Glass of vegetable juice

Lunch:

• Grilled chicken sandwich on white bread with mayo
• Side salad with lettuce, cucumber, tomato
• Cup of chicken noodle soup

Dinner:

• Herb roasted chicken breast
• Mashed potatoes
• Cooked carrots
• White dinner roll

Snacks:

• Saltine crackers
• Apple sauce cup

Day 2

Breakfast:

• Oatmeal with sliced bananas and brown sugar
• Poached egg
• Decaf tea

Lunch:

• Tuna salad sandwich on white bread
• Cup of chicken noodle soup
• Grapes

Dinner:

• Broiled white fish
• White rice
• Steamed spinach
• Canned peaches

Snacks:

• Low-fat cottage cheese
• Plain yogurt
• Fruit juice popsicle

Day 3

Breakfast:

• Scrambled egg whites
• Toast with jelly
• Banana
• Decaf coffee

Lunch:

• Baked chicken breast
• White rice
• Cooked green beans

Dinner:

• Turkey burger on white bun
• Baked potato with sour cream
• Steamed carrots

Snacks:

• Saltine crackers with apple juice
• Popsicle

Day 4

Breakfast:

• Cold cereal with lactose-free milk
• Sliced banana
• White toast
• Decaf tea

Lunch:

• Tuna salad sandwich on white bread
• Chicken noodle soup
• Cooked carrots

Dinner:

• Broiled salmon
• White rice pilaf
• Steamed zucchini
• Pears canned in juice

Snacks:

• Rice cakes with peanut butter
• Yogurt

Day 5

Breakfast:

• Eggs scrambled with spinach
• White toast
• Decaf coffee

Lunch:

• Baked chicken breast
• Mashed potatoes
• Cooked carrots

Dinner:

• White fish baked with lemon juice
• White rice
• Green peas
• Canned pears

Snacks:

• Oyster crackers
• Fruit juice pops

Repeat safe foods like white rice, chicken, eggs, crackers, yogurt and canned fruits. Introduce variety slowly once GI symptoms improve.

The Takeaway

The bland diet can provide relief when experiencing GI issues like reflux, ulcers or IBS. Choose simple, low-fiber foods cooked tender and seasoned lightly. Avoid anything spicy, fried or acidic.

Use this diet for symptom management during flare-ups. But don't restrict foods unnecessarily long term without medical guidance. Slowly reintroduce fruits, vegetables, whole grains and lean proteins as you heal.

Work with a registered dietitian for help transitioning to a balanced diet you can enjoy for the long haul.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.