Research indicates a strong connection between gut health and overall well-being, revealing that an upset or inflamed gut can negatively impact mood, energy levels, and immune response. A bland diet can be a helpful short-term strategy for managing gastrointestinal issues and promoting digestive health. This article explores the principles of a bland diet, provides guidance on food choices, and offers bland diet breakfast recipes suited for those seeking to soothe their gut.
Understanding the Bland Diet
The Bland Diet is a dietary regimen designed to alleviate gastrointestinal distress and promote digestive health. It comprises foods that are low in fiber, lightly seasoned, and not too spicy, fatty, or acidic. This way of eating is sometimes recommended for individuals with digestive issues, such as gastritis, peptic ulcers, heartburn, gastroesophageal reflux disease (GERD), or those recovering from certain types of surgery. The bland diet can give the gut lining a chance to heal from irritation, reduce inflammation, and manage symptoms like pain, bloating, gas, nausea, and vomiting.
While there may not be a significant body of scientific literature specifically studying the bland diet, the principles behind it are well-supported by clinical practice. For instance, spicy, fatty, or highly acidic foods are known to exacerbate symptoms in individuals with conditions like GERD or gastritis. Similarly, foods high in dietary fiber, while generally beneficial for gut health, can cause discomfort for those with certain digestive issues like diverticulitis or inflammatory bowel disease during flare-ups. Moreover, anecdotal evidence from patients and practitioners alike suggests that a bland diet can be effective in managing acute digestive distress. Note that while the bland diet can help manage symptoms, it is not a cure for underlying digestive disorders.
Foods to Enjoy on a Bland Diet
The menu for a bland diet primarily focuses on foods that are easy to digest, not overly spicy or acidic, and gentle on the stomach and intestines.
Lean Proteins: Lean meats like chicken, turkey, or fish, tofu, eggs, and well-cooked legumes offer easily digestible protein.
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Fruits and Vegetables: Well-cooked or canned fruits and vegetables might be better than raw ones, as they’re easier to digest. Certain vegetables you should eat include beets, carrots, green beans, peas, white or sweet potatoes, spinach, and pumpkin. These vegetables can be purchased frozen, fresh, or canned. However, don’t eat them raw. It’s best to serve them steamed or boiled, with little to no butter or other type of fat. Some people can tolerate lettuce and other salad greens in moderation. Cooked or canned fruits that aren’t fibrous or seeded are generally approved for a bland diet. These include bananas and melon. Avocados may also be tolerated well, even though they’re higher in fiber.
Low-Fat Dairy: Low-fat or non-fat dairy products are more easily digestible than full-fat versions. Examples include low-fat milk, yogurt, and cottage cheese. Low-fat dairy Low-fat or fat-free milk, yogurt, and mildly flavored cheeses, such as cottage cheese, are all good options.
Healthy Fats: Healthy fats like olive oil, avocado, or nut butter are beneficial for gut health.
Processed Grains: White bread products, seedless rye, and refined wheat products may be good choices. However, some people have worsened digestive symptoms when they eat gluten-containing grains. If you do not have an intolerance to gluten, then you can also enjoy plain soda crackers, soft white pasta, cooked cereals, such as cream of wheat, grits, and farina, and cold cereals that are low in sugar.
Other Options: Cream-based soups or clear broths are excellent choices, provided their ingredients are on the list of foods you can eat. Chamomile tea, with or without honey, can be a soothing drink choice. Dessert foods, such as vanilla pudding, marshmallows, and plain cookies should only be eaten sparingly because added sugar can worsen symptoms. Creamy peanut butter, jelly, and jam without seeds are all good options for spreading on bread. Many seasonings may be irritating to the stomach, but you can experiment with basil, parsley, salt, and other mild flavorings to determine which ones you can tolerate.
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Foods to Avoid on a Bland Diet
Certain foods can irritate the lining of the stomach and esophagus, exacerbating symptoms like heartburn.
Spicy Foods: Foods that fall into this category include chili peppers, hot sauces, and spicy condiments. It’s also better to avoid herbs and spices like cayenne pepper, curry powder, and horseradish.
Fried Foods: Fried foods can be difficult to digest and often contain high amounts of unhealthy fats. Thus, you should avoid any deep-fried food.
Alcohol: Alcohol can irritate the gastrointestinal tract and may worsen conditions like GERD and gastritis.
Caffeine: Caffeine stimulates the production of stomach acids, which can worsen the symptoms of those with digestive disorders.
Read also: Meal Plan for Bland Diet
High-Fat Foods: High-fat foods are different from healthy fats as they can be difficult to digest. High-fat dairy foods and strongly-flavored cheeses should be avoided. These include whole milk, whipped cream, ice cream, Monterey Jack cheese, bleu cheese, and Roquefort cheese.
High-Fiber Foods: High-fiber foods, such as legumes, whole grains, nuts, and seeds, can be difficult to digest and can cause discomfort in individuals with certain digestive issues. High-fiber, whole grain foods should be avoided if you are following a low-fiber or low-residue diet, which is sometimes recommended as part of a bland diet. Also, gluten may be a trigger for some people, so avoiding all forms of wheat, rye, and barley may be beneficial. Avoid sprouted wheat bread, grain breads, whole wheat pasta, and any product with added fiber, such as certain types of cereal.
Processed Foods: Processed foods tend to be high in unhealthy fats and artificial ingredients, which can worsen digestive distress.
Certain Ingredients: Ingredients such as artificials, monosodium glutamate (MSG), and food additives like nitrates should be avoided while following a bland diet. These can irritate the digestive tract and exacerbate symptoms like heartburn or acid reflux.
Certain Vegetables: Some vegetables are notorious for producing gas. These include cruciferous types, such as Brussels sprouts, broccoli, and cauliflower, onion, garlic, peppers, and cabbage. Tomatoes and tomato products are highly acidic and should be avoided.
Seeded and Acidic Fruit: In general, if fruit has skin or tiny seeds, it has too much fiber for a bland diet. Also, the acidity of some of the fruits may trigger heartburn in some people. Fruits to avoid include all berries, grapes, prunes, oranges, lemons, limes, and grapefruits. Most dried fruits and fruit juices should be eliminated, as well.
Fatty Meats, Poultry, Beans, and Fish: Lentils and dried or canned beans of all types can generate gas. Beef, chicken with the skin on, and fried fish may also irritate your gut. Avoid eating fatty, greasy, or fried protein sources of any kind, as well as processed deli meats. You should also avoid prepared foods, such as beef or chicken tacos, chili, or meat sauce.
Other Food Items: All types of alcoholic drinks can be irritating to the stomach. The following may also make your symptoms worse: fatty desserts, such as cheesecake and dark chocolate, olives, popcorn, and granola.
Bland Diet Breakfast Recipes
Here are some bland diet breakfast ideas that are easy to prepare and gentle on the stomach:
- Sourdough English Muffin With Natural Peanut Butter and Banana Slices: Sourdough bread, a fermented food, can be easier to digest than regular bread, bagels, or English muffins. Bananas provide soluble fiber, which is gentler on the gut than insoluble fiber. Smooth, natural peanut butter offers healthy fats and some protein, which can help you feel full throughout the morning. Smooth peanut butter is preferred over crunchy as it is less likely to worsen symptoms during a flare-up.
- Scrambled Eggs and Applesauce: These two foods are both very easy on the gut and provide a good balance of micronutrients and protein.
- Oatmeal With Gut-Friendly Mix-Ins: “Quick oats are preferred for somebody in a flare, but rolled or old-fashioned can be used if tolerated. I’d avoid steel-cut oats while flaring,” says Gardinier, who adds that overnight oats can also be a good option, especially if you don’t have much time for breakfast prep. For flavor and extra nutrition, Gardinier suggests adding gut-friendly ingredients like unsweetened cinnamon applesauce, ground flaxseed, sliced banana, dark chocolate chips, peanut butter, or canned pumpkin.
- Greek Yogurt and Fruit Smoothie: This smoothie should contain all the components of a balanced meal: protein, carbohydrates, and fats. As an example, he suggests blending together a smoothie with 1 cup of low-fat Greek yogurt (if you can tolerate dairy that contains lactose), 1 cup of unsweetened almond milk, 1 cup of frozen peaches, and Half a banana. If you’d like to vary your smoothies, try adding avocado, ground flaxseed, or nut butter for extra calories, he says.
- Banana and Egg Pancakes: To make them, peel and mash two bananas, then mix in two eggs. Heat a griddle or skillet on medium heat and coat lightly with canola oil. Once the pan is hot, place 2 tablespoons (tbsp) of the mixture onto the pan. Once the bottom is browned and golden, flip the pancake to the other side. You can add dark chocolate chips, cinnamon, ginger, nutmeg, or applesauce for additional flavor and gut health benefits. You could also top pancakes with honey, pure maple syrup, canned peaches, applesauce, or nut butter.
Additional Tips for Following a Bland Diet
- Eating smaller portions several times per day may be easier on your stomach than eating three larger meals.
- Try to savor each meal by eating slowly and not overdoing it.
- It’s also helpful to avoid eating late at night, within two hours of going to bed. Going to bed with a full stomach may make your symptoms worse.
- The lack of fiber in a bland diet can lead to constipation. It’s important to drink plenty of water throughout the day to prevent this.
Bland Diet for Ulcerative Colitis
For people with ulcerative colitis (UC), starting off the morning with a nutritious breakfast may be easier said than done. Many people with the condition experience nausea, vomiting, and an urgent need to run to the bathroom when they first wake up. Even so, nausea or vomiting shouldn’t prevent someone with UC from eating breakfast entirely, because missing meals can result in key vitamin and mineral deficiencies. If you feel nauseated in the mornings, you may be able to tolerate a protein shake and cooked, pureed, or canned fruit. Soft, fleshy fruits, such as honeydew, banana, or apples made into applesauce, are other good options. It is better to get a small amount of nutrition compared to nothing at all.
When choosing a UC-friendly breakfast, limit or avoid any foods that cause symptoms for you, especially during a flare. The foods that trigger symptoms may vary from person to person, but some common offenders are apple skins, foods high in lactose, such as cow’s milk, high-fat foods like butter and cheese, caffeine, artificial sweeteners, added sugars, raw kale, Brussels sprouts, cauliflower, spicy foods, sunflower seeds, and alcohol.
Benefits and Precautions
A 7 day bland diet menu can be incredibly beneficial for those dealing with gastrointestinal issues. The foods in this diet are easy to digest and low in fiber, which can reduce the frequency of bowel movements and provide comfort to the irritated digestive tract. The diet includes food that is low in fat and does not stimulate acid production, thereby reducing discomfort. A bland diet can also be advantageous in managing nausea and vomiting linked to chemotherapy, pregnancy, or other medical conditions. The simplicity of the foods in a bland diet can help in stabilizing blood sugar levels. This can be particularly beneficial for people with diabetes or hypoglycemia.
While a bland diet has numerous benefits, it’s crucial to note that it is often used as a short-term solution for specific health issues. The bland diet doesn’t supply all of the nutrition your body requires in the long term. Talk with your doctor about how long you should stay on this type of eating plan. You doctor can also advise you on when to reintroduce different foods or food groups. In some cases, medications such as antacids or acid blockers may be added to your regimen. Always consult with a healthcare provider before starting any new diet plan.
FAQs
- Is yogurt a bland food? Yes, plain yogurt, especially low-fat or non-fat, is considered a bland food. However, it’s important to choose unsweetened varieties, as sugar can sometimes contribute to gastrointestinal discomfort.
- Can I eat eggs on a bland diet? Yes, you can eat eggs on a bland diet. They are a good source of protein and are generally easy to digest.
- Is coffee okay on a bland diet? No, coffee is not recommended on a bland diet.
- Is broccoli a bland food? Broccoli is not typically considered a bland food.
- Is chocolate okay on a bland diet? No, chocolate is not recommended on a bland diet.