What Is a Bland Diet and What Foods Are Ok to Eat?

A bland diet is low in acid and fiber, so food is easy to digest. Foods to eat on a bland diet include lean meat, low-fat dairy, bland vegetables, grains, and other foods.

Certain conditions or changes in your health can require you to change the foods you eat. A so-called bland diet can help ease digestive issues, so doctors will sometimes recommend eating foods that are bland and easy to digest to relieve uncomfortable symptoms. 

Bland diets are usually just a temporary measure to help your body recover. 

A bland diet is a controlled diet that can help some people adjust to changes in their health. It’s sometimes referred to as a “soft” or “low-residue” diet. 

It’s a diet low in acid and fiber, so food is easy to digest. The foods you will eat while on a bland diet allow your gastrointestinal system to rest as much as possible. This causes less gut irritation and gas production (flatulence). 

The bananas, rice, applesauce, and toast (BRAT) diet can sometimes be confused with a bland diet, since both diets are meant to ease the digestive system and promote recovery. 

However, while the foods in a BRAT diet can be incorporated into a bland one, a BRAT diet on its own won’t provide the nutrients your body needs long term. Using the BRAT diet treatment for more than 48 hours isn’t recommended. 

It’s common for doctors to recommend a bland diet to people who suffer from the following: 

• Stomach ulcers
• Heartburn 
• Acid-peptic disorder
• Gastroesophageal reflux disease (GERD)
• Excessive flatulence or gas 
• Stomach or intestinal inflammation (gastroenteritis)
• Food poisoning 
• Excessive diarrhea 
• Inflammatory bowel disease
• Colonic bulging (diverticulosis)

A bland diet can also help people who are preparing for or recovering from medical procedures, including surgery and colonoscopies. Cancer patients who undergo chemotherapy often experience symptoms like nausea or loss of appetite. This can make eating a proper diet difficult. 

Because a bland diet lacks strong flavors and seasoning, it can appeal to people who suffer from these symptoms. You can still get all the nutrients you need by following the bland regime. 

Most foods allowed on a bland diet are starchy, soft, and low in fiber and fat. 

Lean meats and proteins. Chicken, fish, and tofu are usually allowed in bland diets, depending on how they are prepared. Remove the skin and grill, bake, or roast these proteins. 

Eggs can be a good protein source, too. Boil or poach them for a bland diet. 

Dairy products. Choose low-fat dairy products and dairy substitutes. Sugary foods aren’t recommended on a bland diet, so be aware of some products like yogurt that could have a high sugar content. 

Fruits and fruit juices. Fruits contain fiber and acid, so it’s best to limit the amount you eat and avoid eating raw fruit. Choose fruits that are low in acid like bananas. Fruits can also be made into purees or sauces, and fruit juice can be diluted with water to reduce acid and sugar content. 

Bland vegetables. Vegetables should be fully cooked to comply with a bland diet. Acidic options like tomatoes aren’t recommended. Most root and leafy vegetables like carrots, beets, and greens can be eaten as long as they’re fully cooked. 

Breads, grains, and cereals. Starches with a low fiber content are usually allowed. More fiber is usually present in whole grain options, so it's best to choose white rice, white bread, white pastas, and low-fiber cereals like cream of wheat. 

Plain crackers are also usually allowed. 

Fats. Natural, smooth nut butters can be a great way to inject flavor into your diet, as well as fats and proteins. 

You may also use olive oil sparingly to add flavor. 

Caffeine and alcohol. Neither caffeine nor alcohol is typically allowed in a bland diet. Try a non-caffeinated tea or other hot beverage instead. 

Note that this is not a comprehensive list of all foods allowed on the bland diet. Your doctor’s advice is essential, as they are familiar with your health needs and may be able to supply additional options.

Foods with strong flavors, spices, or high fiber content can upset your digestion. 

These non-bland foods include: 

• Sugary foods like pastries, donuts, and cake 
• Fatty, fried foods
• Cream-based foods, including ice cream and strong cheeses
• Red meat and fried chicken or fish
• Whole grain breads, rice, pastas, and cereals
• Spicy foods
• Strongly flavored or flatulence-inducing vegetables like onions, garlic, cabbage, and broccoli
• Alcohol 
• Caffeine
• Nuts and seeds
• Acidic fruits
• Manufactured salad dressings and sauces
• Pickled foods
• Butter and mayonnaise 
• Raw fruits and vegetables
• Peppermint
• Chocolate

It’s typically best to get a more specific list from your doctor, though. Individual cases can vary, and you may be able to eat less or more of some foods.   

The transition to a bland diet can be difficult. If you love flavorful food, a bland diet can seem unappealing and, well, bland. 

There are some ways to give the diet a little more variation, though: 

• Plan your meals ahead of time to avoid repetition.
• Try marinating your proteins in juices before cooking.
• Flavor your food with dry or fresh herbs. Ask your doctor which ones you can use.
• Onions and garlic can flavor your marinades, but remove them before cooking.

A small amount of sea salt is usually permitted in a bland diet. Salt helps bring out the natural flavor in foods. 

Also, remember: A bland diet is usually just a temporary measure to give your health a chance to improve.