The Bland Diet Food List PDF is your ultimate resource for a soothing and nourishing diet. As a registered dietitian and expert in digestive health, I utilize bland diets with my clients to aid in post-surgery recovery or to alleviate stomach discomfort. This extensive list offers gentle and easily digestible food options.
Why Follow a Bland Diet?
A bland diet is frequently recommended to alleviate stomach issues or manage conditions such as gastritis, ulcers, or GERD. Its purpose is to soothe the digestive system, alleviate symptoms like heartburn, bloating, or nausea, and aid in the body’s healing process.
Conditions That May Require a Bland Diet
Conditions that might require a bland diet include gastritis, ulcers, GERD, IBS, diverticulitis, and other issues that render you sensitive to spicy or acidic foods. This diet is effective for gastritis, ulcers, GERD, post-surgery recovery, inflammatory bowl issues, swallowing difficulties, and stomach bugs. In most cases, you will want to adhere to the diet for a temporary period and then gradually reintroduce foods as tolerated.
Bland Diet Foods
For a list of bland foods to eat, download your Bland Diet Food List PDF here.
- Lean Proteins: Baked, broiled, roasted, or steamed with little or noadded fat or oil, or in a soup or stew.
- Skinless Chicken: Ground turkey (90% or leaner), lean cuts of beef (filet, sirloin, 90% or leaner ground beef), fish or shellfish (not fried), canned tuna or salmon, eggs or egg whites (scrambled, poached, soft or hard-boiled), tofu, smooth nut or seed butter (2 Tbsp per sitting), PB2 low-fat peanut butter powder.
- Low Fiber Grains & Starches: White Rice, White Bread, Tortillas (flour or corn), English muffins, Saltine, Ritz, soda crackers, or rice crackers, Melba toast, Pretzels, Plain Pasta (regular or gluten-free), Rice noodles, Low-fiber cereals (Rice Chex, Rice Krispies, Crispix, Corn Chex, Corn Flakes, Special K), Cream of Wheat or grits, Mashed or baked potatoes (without skin), Sweet potatoes (without skin), Angel food cake, Nilla wafer cookies, Soft, Non-acidic Fruits, Bananas, Cantaloupe, Honeydew, Applesauce, Canned peaches, Canned pears, Canned fruit cocktail, Avocado (< ½ per sitting).
- Cooked (soft) Vegetables: Well-cooked fresh or frozen, or canned vegetables, avoiding beans, peas, lima beans, and kernel corn.
- Dairy & Dairy Alternatives: If you are lactose intolerant, use lactose-free or plant-based dairy alternatives.
- Carbohydrates: For a balanced meal plan with a bland diet, mix up the foods you’re allowed to eat, like chicken, fish, rice, potatoes, veggies, fruits, and low-fat dairy. Try to have a bit of protein, carbs, and veggies or fruits in every meal, but avoid spicy sauces & seasonings. Also, pay attention to how much you’re eating and how often, so you’re getting the nutrients you need without upsetting your stomach. If you need help, I’m happy to give you personalized tips on planning your meals.
FAQs
- Can you eat mashed potatoes on a bland diet?
Yes, mashed potatoes are often allowed on a bland diet as they are easy to digest and generally well-tolerated by most people. However, it’s important to avoid adding spices, butter, or excessive seasoning to keep them bland and gentle on the stomach.
- Can I have dairy products on a bland diet?
Dairy products are generally allowed on a bland diet, but it’s best to choose low-fat or non-fat options and avoid highly flavored varieties.
- How long should I follow a bland diet?
The duration of a bland diet depends on individual circumstances and should be determined in consultation with a healthcare professional.
- Can I drink coffee or tea on a bland diet?
It’s best to avoid coffee and opt for decaffeinated tea or herbal infusions while on a bland diet.
- Are there any exceptions for certain medical conditions or situations?
Certain medical conditions or situations may require modifications to a bland diet, so it’s important to follow personalized advice from a healthcare provider.
After creating a balanced meal plan with a bland diet, I always recommend incorporating a variety of flavors to keep meals interesting. Here are some simple tips for adding flavor without irritation:
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Cooking Techniques: Try out gentle cooking methods like steaming, boiling, or baking.
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Herbs: Fresh or dried herbs like basil, parsley, oregano, thyme, or cilantro can add depth of flavor without acidity.
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Spices: Experiment with spices like garlic powder, onion powder, cumin, paprika, turmeric, or ginger to enhance taste without adding acidity.
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Citrus Alternatives: Try using lemon or orange zest for a hint of citrus flavor without the acidity.
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Vinegar Substitutes: Use alternatives like apple cider vinegar diluted with water, rice vinegar, or white wine vinegar in small amounts for a milder acidic taste.
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Mustard: Use mustard like Dijon mustard or mustard powder, which can add tanginess to dishes without increasing acidity levels.
Bland diets are not typically suitable for individuals with pre-existing medical conditions, such as celiac disease or gluten sensitivity. Additionally, if you have any dietary restrictions or are taking medications for a chronic condition, it's important to consult with a healthcare provider before starting a bland diet, as certain foods may exacerbate these conditions.