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Bland Diet Food List Overview and PDF

Bland Diet Food List

Table of Contents

What you can consume to relieve your symptoms if you have gastrointestinal distress may be on your mind. A bland diet is one choice; it comprises meals that are simple to digest and aren't likely to aggravate your digestive system.

What is a Bland Diet?

A bland diet is a diet consisting of foods that are low in fiber, fat, and acid. The goal of a bland diet is to reduce digestive symptoms such as nausea, bloating, and diarrhea. A bland diet is typically recommended for people who are experiencing gastrointestinal distress due to conditions such as gastritis, peptic ulcer disease, or gastroesophageal reflux disease (GERD).

When To Follow A Bland Diet

People with stomach problems like gastritis, peptic ulcer disease, or gastroesophageal reflux disease (GERD) may be told to eat a bland diet. It may also be suggested after surgery or other medical procedures that affect the digestive system. Also, when adding new foods back into the diet after a period of fasting, a bland diet may be suggested.

How Is It Different From Other Diets?

A bland diet differs from other diets in that it focuses on foods that are easy to digest and unlikely to irritate the digestive system. Other diets, such as the Mediterranean diet or the Atkins diet, may be focused on weight loss or overall health, but they do not specifically address digestive symptoms.

Why eat bland food?

If you have stomach problems like heartburn, vomiting, diarrhea, or nausea, you may feel better if you eat a bland diet. Bland foods are easy to digest and won't bother the digestive system, so they are a great choice for people who are having trouble with their stomachs.

Bland foods are usually soft, low in fiber, and have mild flavors. They also have a higher pH, which helps keep your stomach from making more acid, having acid reflux, or getting irritated in other ways. Even though it's called a bland diet, it can be both tasty and good for your stomach.

But you should know that a bland diet might not be good for everyone. Before starting a new diet, you should talk to your doctor or a registered dietitian. This is especially important if you have a medical condition. They can help you figure out if a bland diet is right for you and tell you what foods to eat and which ones to avoid based on your specific needs.

Foods That are Allowed on a Bland Diet

When you're on a bland diet, it's important to eat foods that are easy on your digestive system. Here are some common foods that can be eaten on a bland diet:

Foods That are Allowed on a Bland Diet

Grains and Cereals

Grains and cereals are a big part of a diet that isn't very exciting. You can choose from oatmeal, white rice, cream of wheat, and plain pasta, among other things. These foods are easy to break down and aren't likely to bother the digestive system. Here is some recommendations:

  • Oatmeal
  • White rice
  • Cream of wheat
  • Plain pasta


Vegetables also play a significant role in a tasteless diet. Vegetables like green beans, carrots, potatoes, and squash are all viable choices. These greens are low in fiber and won't likely leave you feeling bloated.

  • Carrots
  • Potatoes
  • Squash
  • Green beans
  • Peas
  • White or sweet potatoes
  • Spinach
  • Pumpkin
  • Beets


Fruits can also be included in a bland diet. Some options include bananas, applesauce, peaches, and pears. These fruits are low in acid and unlikely to cause irritation to the digestive system.

  • Bananas
  • Applesauce
  • Canned peaches or pears with no added sugars
  • Melons, such as watermelon or cantaloupe
  • Ripe avocados
  • Cooked, canned, or frozen fruit with no added sugars

Lean Protein Sources

On a bland diet, you can eat lean protein sources like chicken, turkey, fish, and tofu. These foods are gentle on the digestive tract and won't cause any discomfort.

  • Breast of chicken or turkey without the skin
  • Fish, like cod or tilapia, that has been cooked without any added fats or spices.
  • Trimmed of all visible fat, lean beef like sirloin or round steak
  • Tofu or tempeh that has been cooked without oils or sauces.

Low-fat Dairy

Yogurt and cottage cheese are two examples of low-fat dairy products that can be incorporated into a bland diet. These items are gentle on the digestive tract and low in fat.

  • Skim milk
  • Low-fat yogurt with no added fruit
  • Cottage cheese with low-fat content
  • Low-fat cheese like mozzarella or Swiss

Other Food Items for Your Bland Diet

More things can be added to a bland diet than just the foods listed above. Soups with cream or clear broths are good options, as long as the ingredients are on the list of foods that are okay to eat. Chamomile tea can also be soothing, either on its own or with a bit of honey added.

When choosing a dessert, it's important to pick one with as little added sugar as possible, since too much sugar can make symptoms worse. Vanilla pudding, marshmallows, and plain cookies are all good options, but you should only eat a small amount of each.

If you want to spread something on your bread, creamy peanut butter, jelly, or jam without seeds are all good choices. When it comes to seasoning, it's best to stick with mild flavors like basil, parsley, and salt, since other seasonings may upset the stomach. 

Meal Plan Ideas for a Bland Diet

To maintain your bland diet perfectly, maintaining a meal plan diet is vital. Here are some meal plan ideas for your bland diet:


  • Oatmeal with sliced banana
  • Scrambled eggs with white toast
  • Low-fat yogurt with peaches


  • Grilled chicken breast with steamed green beans and white rice
  • Baked fish with roasted potatoes and squash
  • Tofu stir-fry with carrots and brown rice


  • Turkey meatballs with plain pasta and steamed broccoli
  • Baked chicken with mashed potatoes and carrots
  • Grilled fish with brown rice and sautéed spinach


  • Sliced apple with peanut butter
  • Low-fat cottage cheese with sliced peaches
  • Rice cake with almond butter

Final Thoughts

Those who suffer from gastritis, peptic ulcer disease, or gastroesophageal reflux disease may find relief from their symptoms by adhering to a bland diet (GERD). Low-fiber grains, vegetables, fruits, lean proteins, and low-fat dairy are the mainstays of this diet plan, along with other foods that are known to be gentle on the digestive tract. However, a bland diet may not be appropriate for everyone; it is best to discuss dietary changes with a doctor or registered dietitian first. In general, a bland diet can be satisfying and good for the digestive system.

Aaron Bernstein, MD, MPH

Aaron Bernstein is the Interim Director of The Center for Climate, Health, and the Global Environment, a pediatrician at Boston Children’s Hospital, and an Assistant Professor of Pediatrics.

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