If you're experiencing gastrointestinal distress, a bland diet might be the solution you need. This eating plan focuses on foods that are easy to digest, helping to relieve symptoms like heartburn, vomiting, diarrhea, and nausea. It can also be an effective way to manage peptic ulcers, especially when combined with lifestyle adjustments like stress reduction.
What is a Bland Diet?
A bland diet is an eating plan that emphasizes foods that are easy to digest. If you’re following this diet, you should choose foods that are low in fat, low in fiber, and easy to chew. The bland diet is sometimes called the BRAT or BRATT diet. BRAT is an acronym that stands for bananas, rice, applesauce, and toast.
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. A bland diet can also be used alongside lifestyle changes to help address the symptoms of ulcers, heartburn, GERD, nausea, and vomiting. You may also need a bland diet after stomach or intestinal surgery.
The bland diet is mostly a temporary measure and not a permanent one. Your doctor or nurse will tell you when you can start eating other foods again. It is still important to eat healthy foods when you add foods back in. Your provider can refer you to a dietitian or nutritionist to help you plan a healthy diet.
How Does a Bland Diet Work?
Bland foods are typically soft in texture, lower in fiber, and mildly seasoned. These characteristics help prevent an increase in acid production, reflux, or other irritation to your digestive tract. 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.
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What to Eat on a Bland Diet
Despite its name, eating a bland diet can be as tasty as it is comforting to the gut. 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. Here's a breakdown of foods generally recommended on a bland diet:
- Low-Fat Dairy: Low-fat or fat-free milk, yogurt (plain, unsweetened), and mildly flavored cheeses, such as cottage cheese, are often good options.
- Certain Vegetables: When following a bland diet, certain vegetables are more easily tolerated than others. The best choices include:
- Beets
- Carrots
- Green beans
- Peas
- White or sweet potatoes
- Spinach
- 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. It’s best to exclude vegetables that cause gas, such as those from the cruciferous family. These include broccoli, kale and Brussels sprouts, among others.
Low-Fiber Fruits: 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. Canned fruit as well as apple sauce, bananas, and melons are good options. Fruit juices and vegetable juices are also acceptable (some people, such as those with GERD, may want to avoid citrus and tomato). Some raw fruits can be substituted with pureed fruits and compotes.
Processed Grains: When choosing grains on a bland diet, it's best to opt for those that are easy to digest and low in fiber. 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
- Cold cereals that are low in sugar
Breads, crackers, and pasta made with refined white flour are generally safe choices. Refined, hot cereals, such as Cream of Wheat (farina cereal) can also be consumed.
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Poultry, Eggs, and Fish: Lean protein sources are safe to eat as long as they’re prepared with mild seasonings and little to no fat. These include:
- Skinless chicken
- Fish, such as salmon and trout
- Shellfish, such as shrimp, lobster, and crab
- Eggs
- Silken tofuLean, tender meats, such as poultry, whitefish, and shellfish that are steamed, baked, or grilled with no added fat are also good choices.
Other Food Items: 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.
Foods to Avoid on a Bland Diet
Your individual needs may vary, but in general, these foods should be avoided if you’re following a bland diet:
High-Fat Dairy: High-fat dairy foods and strongly-flavored cheeses should be avoided. These include:
- Whole milk
- Whipped cream
- Ice cream
- Monterey Jack cheese
- Bleu cheese
- Roquefort cheese
Also, dairy triggers symptoms in some people, so avoid dairy altogether if this is you. Fatty dairy foods, such as whipped cream or high-fat ice cream, and strong cheeses, such as bleu or Roquefort cheese should also be avoided.
Read also: Meal Plan for Bland Diet
Certain Vegetables: Some vegetables are notorious for producing gas. These include:
- Cruciferous types, such as Brussels sprouts, broccoli, and cauliflower
- Onion
- Garlic
- Peppers
- Cabbage
Tomatoes and tomato products are highly acidic and should be avoided. Raw vegetables and salads should also be avoided. Vegetables that may make you gassy, such as broccoli, cabbage, cauliflower should also 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
- Grapefruits
Most dried fruits and fruit juices should be eliminated, as well. Pickles, sauerkraut, and other fermented foods should also be avoided.
Whole Grains: 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 these:
- Sprouted wheat bread
- Grain breads
- Whole wheat pasta
- Any product with added fiber, such as certain types of cereal
Whole-grain or bran cereals, and whole-grain breads, crackers, or pasta should also be avoided.
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. Highly seasoned, cured or smoked meats and fish, and tough, fibrous meats should also be avoided.
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
- Granola
- Nuts
Foods with a lot of sugar in them, seeds and nuts, and fried or greasy foods should also be avoided. Spices and strong seasonings, such as hot pepper and garlic should also be avoided. Alcoholic beverages and drinks with caffeine in them should also be avoided. You should also avoid medicine that contains aspirin, ibuprofen (Advil, Motrin), or naproxen (Aleve, Naprosyn).
Tips for Following a Bland Diet
- Eat Smaller, More Frequent Meals: Eating smaller portions several times per day may be easier on your stomach than eating three larger meals.
- Eat Slowly and Savor Your Food: Try to savor each meal by eating slowly and not overdoing it. Chew your food slowly, and chew it well.
- Avoid Eating Late at Night: 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. Do not eat within 2 hours of your bedtime.
- Stay Hydrated: 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. Drink fluids slowly.
- Listen to Your Body: Foods affect everyone differently. Some people get heartburn and other gastric symptoms from tomato-based products, garlic, and caffeinated tea. Others can tolerate highly spiced foods but have trouble digesting anything high in fat. Stop eating foods that are NOT on the “do not” list if you don’t feel well after eating them. If eating it makes you feel tired, weird, uncomfortable, or gassy, stop eating it.
- Stop Smoking: Stop cigarette smoking, if you smoke.
- Consult with a Healthcare Provider: The best dietary approach for digestive symptoms is one that targets the root cause of your symptoms, so recommendations may vary from person to person. Everyone’s needs are different, so you may want to discuss your dietary choices with your doctor or a dietitian. They can provide additional input based on your specific diagnosis and lifestyle. 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.
Potential Benefits of a Bland Diet
- Relief from Digestive Symptoms: A bland diet can help relieve heartburn, vomiting, diarrhea, and nausea.
- Management of Peptic Ulcers: It can be an effective way to treat peptic ulcers, especially when coupled with certain lifestyle changes, such as lessening stress.
- Reduced Acid Production: Bland foods help prevent an increase in acid production, reflux, or other irritation to your digestive tract.
- Stabilizing Blood Sugar Levels: 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.
- Managing Nausea and Vomiting: A bland diet can also be advantageous in managing nausea and vomiting linked to chemotherapy, pregnancy, or other medical conditions.
Potential Downsides of a Bland Diet
- Nutritional Deficiencies: The bland diet doesn’t supply all of the nutrition your body requires in the long term.
- Constipation: The lack of fiber in a bland diet can lead to constipation.
- Lack of Palatability: Many patients may find the overall texture and lack of seasoning not palatable and unsatisfying. The lack of variety in foods and flavors can be difficult for some people on the bland diet.
Additional Considerations
- Unless you have a preexisting food allergy or intolerance, commonly recommended foods on the bland diet include the options mentioned above.
- The best dietary approach for digestive symptoms is one that targets the root cause of your symptoms, so recommendations may vary from person to person.
- Some supplements, such as aloe vera and deglyccerhized licorice root, have shown promise in managing digestive symptoms.
- 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. Always consult with a healthcare provider before starting any new diet plan.
- Marinades are a nice way to bring out the natural flavors of poultry. Marinate poultry in fruit juices such as orange juice or pineapple juice. You can use onions or garlic as long as you remove them before you cook the meat.
- Foods on the bland diet tend to be binding, meaning that they can cause constipation. Focus on mild flavors. Avoid drinking during meals.
The BRAT Diet
The BRAT diet is a specific type of bland diet focusing on bananas, rice, applesauce, and toast. A bland diet also places importance on the types of foods that are restricted to ease stress on your GI tract.
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.