When your stomach is upset, recovering from surgery, or dealing with gastrointestinal issues like ulcers, GERD, or IBS, the last thing you want is food that makes things worse. This is where bland diet foods come into play—simple, soothing, and easy-to-digest meals that won’t irritate your digestive system.
A bland diet isn’t about being boring—it’s about giving your body a break. This type of eating plan includes foods that are low in fiber, fat, and spices. While that might sound limiting at first, there are actually many comforting options that can help you feel better faster.
In this article, we’ll walk you through the top 10 bland diet foods that are easy on your stomach, ideal for people healing from illness, dealing with chronic stomach issues, or needing to reset their gut. We’ll also include tips on how to prepare them for maximum comfort and nutritional benefit.
What Is a Bland Diet?
A bland diet is a temporary eating plan designed to reduce irritation in the gastrointestinal (GI) tract. It avoids foods that are spicy, acidic, fatty, or high in fiber—all of which can trigger heartburn, indigestion, nausea, or diarrhea in sensitive individuals. Bland diets are often recommended for:
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People recovering from stomach surgery
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Individuals with gastritis, ulcers, GERD, IBS, or Crohn’s
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Those experiencing nausea or vomiting
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Patients recovering from food poisoning or stomach flu
Now, let’s take a look at the top bland diet foods that can support your recovery and ease digestion.
1. Bananas
Bananas are often the first food recommended when you’re dealing with stomach discomfort—and for good reason. They’re soft, easy to chew, and rich in potassium, which is essential for replenishing electrolytes lost due to diarrhea or vomiting.
Why it works:
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Low in fiber
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Gentle on the stomach
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Natural antacid properties
Serving tip: Eat them ripe and plain. Avoid adding sugar, spices, or mixing with dairy.
2. White Rice
White rice is one of the most common bland diet foods recommended by doctors. It’s starchy, low in fiber, and acts as a binder in your digestive tract, helping firm up loose stools.
Why it works:
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Easily digestible
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Low in fat and fiber
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Helps absorb excess fluids in the gut
Serving tip: Cook until soft and avoid adding butter or seasonings. A pinch of salt is fine.
3. Applesauce
Unlike raw apples, which can be hard on the stomach due to their fiber content, unsweetened applesauce is a soothing and gentle food that provides natural pectin—a compound that can help with diarrhea.
Why it works:
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Smooth texture
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Low acidity (especially when unsweetened)
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Contains pectin to regulate digestion
Serving tip: Choose unsweetened varieties and avoid adding cinnamon or sugar.
4. Toast (White Bread Only)
Plain white toast is another staple of bland diets. It’s easy to digest, doesn’t linger in the stomach, and can be eaten dry to help absorb stomach acids.
Why it works:
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Low in fat and fiber
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Provides simple carbs for energy
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Non-irritating to the stomach lining
Serving tip: Eat plain or with a tiny amount of jelly (no butter). Avoid whole wheat or seeded breads.
5. Boiled Potatoes (Without Skin)
Potatoes are filling and gentle when prepared correctly. Boiled white potatoes (peeled) are particularly good for sensitive stomachs and offer some nutrients like potassium and vitamin C.
Why it works:
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Easily digestible
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Filling without being heavy
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High in potassium
Serving tip: Boil or steam peeled potatoes. Skip the butter, cheese, sour cream, or spices.
6. Chicken Breast (Boiled or Baked, Skinless)
Plain, skinless chicken breast is a good source of lean protein that won’t upset your stomach. When prepared without seasoning, it provides the nutrients you need during recovery.
Why it works:
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High in protein
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Low in fat (when skinless)
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Neutral in flavor and easy to digest
Serving tip: Bake, grill, or boil with no spices or marinades. Avoid frying or adding rich sauces.
7. Oatmeal (Plain, Cooked Thoroughly)
Though higher in fiber than some other bland foods, well-cooked plain oatmeal can be soothing and satisfying, especially for breakfast. It can help regulate digestion in both directions—easing constipation or calming loose stools.
Why it works:
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Soft and easy to digest
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Contains soluble fiber that regulates bowel movements
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Provides energy and satiety
Serving tip: Use water or lactose-free milk to cook. Avoid sugar, honey, or fruit toppings.
8. Broth-Based Soups
Clear broths or mild chicken soups (without spices or fatty ingredients) are hydrating and easy on the gut. They’re especially helpful if you’re struggling with nausea or dehydration.
Why it works:
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High in fluid content
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Offers electrolytes and sodium
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Easy to swallow and digest
Serving tip: Stick to low-sodium chicken or vegetable broths. Add rice or pasta, but skip onions, garlic, or spicy elements.
9. Plain Crackers (Saltines)
Saltine crackers or other plain, low-fat crackers can help settle an uneasy stomach. They’re convenient and can be eaten slowly throughout the day to prevent nausea.
Why it works:
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Low in fat and sugar
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Mild flavor
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Non-irritating crunch
Serving tip: Choose low-salt or unsalted varieties if watching your sodium. Avoid flavored or cheesy options.
10. Scrambled Eggs (Soft-Cooked, No Butter)
Eggs are a great source of protein and essential nutrients. When scrambled gently without butter or oil, they’re easy to digest and very versatile.
Why it works:
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Protein-rich and soft texture
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Low in fiber and fat (when cooked properly)
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Gentle on the digestive system
Serving tip: Use a non-stick pan and avoid seasonings. Soft boiling or poaching are also good cooking options.
Tips for Following a Bland Diet
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Stay hydrated: Sip water, clear broths, or electrolyte drinks regularly.
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Eat small portions: Stick to smaller meals throughout the day instead of three large ones.
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Avoid trigger foods: Spicy, acidic, greasy, or high-fiber foods can undo your progress.
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Chew thoroughly: Make digestion easier by breaking food down well in your mouth.
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Limit dairy: Unless it’s lactose-free, dairy can irritate sensitive stomachs.
When to See a Doctor
While bland diet foods can help soothe many digestive issues, persistent symptoms like severe abdominal pain, ongoing vomiting, black stools, or rapid weight loss require medical attention. If you’re unsure whether a bland diet is right for you, consult your healthcare provider.
FAQs
Q1: What is the purpose of a bland diet?
A: A bland diet is designed to minimize irritation to the stomach and intestines. It’s ideal for people with ulcers, nausea, digestive disorders, or after surgery.
Q2: Are all fruits and vegetables okay on a bland diet?
A: No. Raw fruits and vegetables, especially acidic or fibrous ones like citrus, onions, or cabbage, should be avoided. Stick to cooked or peeled mild produce.
Q3: How long should I stay on a bland diet?
A: It depends on your condition. Some may need it for just a few days, others for a few weeks. Always follow your doctor’s advice.
Q4: Can I season my food while on a bland diet?
A: Generally, no. Avoid spicy seasonings, pepper, garlic, or acidic condiments. Mild herbs like parsley may be tolerated, but always test in small amounts.
Q5: Is a bland diet good for weight loss?
A: A bland diet isn’t designed for weight loss. It’s more about healing and reducing inflammation in the gut. Consult a dietitian for weight-related advice.
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