Bland Diet: Foods to Eat, Benefits, and More
Health ConditionsDigestive Health

What Is a Bland Diet? Foods, Benefits, and Tips

What Is a Bland Diet? Foods, Benefits, and Tips
By
Updated on January 26, 2026
by
A bland diet cuts out certain choices like spices, fried foods, alcohol, and caffeine and favors easy-to-digest options that are high in simple carbohydrates and low in fiber.

 Following a bland diet can help ease gastrointestinal (GI) issues or soothe an upset stomach.

Read on to learn how bland foods help your digestive system, and get expert-driven tips on following a bland diet.

Why Would You Want to Eat Bland Foods?

“I recommend eating a bland diet when you’re experiencing gastrointestinal distress,” says Caroline Young, RD, a registered dietitian in Atlanta. Eating bland foods can help ease symptoms like nausea, vomiting, diarrhea, gas, bloating, and heartburn.

These symptoms may occur due to stress on your system while traveling, indigestion after a big meal, or food poisoning. They may also go hand in hand with GI conditions like Crohn’s disease, ulcerative colitis, stomach ulcers, gastroesophageal reflux disease, and diverticulosis (pockets that develop on intestinal walls).

Doctors typically recommend following a bland diet to reduce digestive irritation and promote GI healing, says Ana Reisdorf, RD, a registered dietitian based in Franklin, Tennessee. Your healthcare team may suggest that you follow a bland diet temporarily until your GI symptoms improve.

Benefits of a Bland Diet

Bland foods provide rest and relief to your GI tract, says Lena Bakovic, RD, a registered dietitian based in Jupiter, Florida, who specializes in chronic disease and gut health.

Following a bland diet offers a variety of benefits.

Eases an Upset Stomach From Overeating or Pregnancy

When you overdo it at dinner, indigestion can bring on stomach pain and leave you feeling bloated.

 “A bland diet may help alleviate uncomfortable symptoms associated with the ingestion of particularly flavorful, spicy, or otherwise difficult-to-digest foods,” says Sarah Herrington, a nutritionist in private practice in Phoenix. After one bland meal or snack, you should be able to return to normal eating.

Bland foods may also help you through the first trimester of pregnancy. “If you’re struggling with morning sickness, I recommend sticking to a bland diet with as much variety as you can tolerate,” Young says.

Promotes Healing After Gastrointestinal Surgery or Illness

Reducing stress on your system can help your body heal from a GI illness or procedure.

“If you’re recovering from a stomach bug, a bland diet can help get your gastrointestinal tract back on track without causing too much discomfort,” Young says. Doctors also often recommend a bland diet when you’re preparing for or recovering from GI procedures.

Bland Diet Foods to Eat

“Bland diets typically include simple carbohydrates found in foods like some fruit and white bread or rice,” Young says. These break down and absorb more quickly and easily into the bloodstream than other foods. A bland diet also avoids fatty foods like whole dairy, poultry with skin, and fried foods.

“The main premise of a bland diet is that it is low in fiber content and the foods included are soft in texture. The diet also avoids strong and spicy seasonings, which can irritate the gastrointestinal tract,” Bakovic says.

Below we’ve listed some foods you can choose on a bland diet while including as many food groups as possible for maximum nutrition.

Foods to Eat on a Bland Diet
Foods to Avoid on a Bland Diet
Refined grains like white bread, white rice, and pretzels
Whole grains like whole-wheat pasta, brown rice, and whole-grain crackers
Low-fat or fat-free dairy products like milk, mild cheese, and yogurt
Spicy foods like garlic, hot sauce, and jalapeños
Protein sources like eggs, creamy peanut butter, and chicken
Fried foods like french fries and chicken fingers
Cooked vegetables like spinach, carrots, and squash
Raw vegetables and cruciferous vegetables like broccoli, cabbage, and onions
Soft fruits like bananas and applesauce
Acidic fruits like oranges, lemons, and grapefruit

Grains

Grains come from plants like wheat, rye, and oats. They’re in foods like bread, pretzels, and crackers.

Generally, nutritional guidelines advise choosing whole grains for better digestion and health. But that’s not the case when following a bland diet.

 “Whole grains are typically higher in fiber and harder to digest,” says Reisdorf, who recommends choosing refined grains for gentler digestion with a bland diet.

The best refined grains recommended by our experts for a bland diet include:

  • White bread
  • White rice
  • White crackers
  • Pretzels
  • Quick-cook oatmeal

Low-Fat or Fat-Free Dairy

Foods in the dairy group can work well in a bland diet and provide vital nutrients like calcium, potassium, and vitamin D — just be sure to choose low-fat or fat-free options for easiest digestion.

The best low-fat or fat-free dairy options recommended by our experts for a bland diet include:

  • Milk
  • Cottage cheese
  • Mild cheeses like mozzarella and ricotta
  • Yogurt
  • Pudding
  • Soy milk

Protein

Foods that contain protein do a lot for your body: They help build muscle, fight infection, and give you energy.

 While plenty of proteins fit well into a bland diet, keeping your choices lean — and scaling back on seasoning — helps make them more easily digestible.

The best sources of protein recommended by our experts for a bland diet include:

  • Eggs
  • Chicken
  • Fish
  • Shellfish
  • Tofu
  • Creamy peanut butter
  • Unsalted bone broth

To make sure your protein is easier to digest, try not to overcook it. And skip any spices beyond salt and pepper, Young advises.

Vegetables

Whether you love vegetables or avoid them, they’re a great source of various vitamins and minerals.

 Many vegetables are high in fiber, though. If you’re following a bland diet, it’s important to look for lower-fiber options.

The best vegetables recommended by our experts for a bland diet include:

  • Spinach
  • Carrots
  • Acorn squash
  • Pumpkin
  • Vegetable juice (not tomato based)
Avoid raw vegetables, which are harder to digest. Instead, cook vegetables until they’re soft, but avoid any fried options. Canned or frozen varieties can also be good options for a bland diet.

Fruits

Fruits are packed with nutrients like potassium, vitamin C, and folate. However, like vegetables, they can contain a lot of fiber.

 But unlike vegetables, you can eat raw fruit on a bland diet, especially softer varieties.

The best fruits recommended by our experts for a bland diet include:

  • Bananas
  • Applesauce
  • Melons
  • Canned fruit
  • Non-citrus fruit juices

Foods to Avoid on a Bland Diet

“When you’re following a bland diet, you should avoid anything with heavy or spicy seasonings as well as any deep-fried or processed foods,” Herrington says.

Keep reading for a list of bland diet foods to avoid, curated by our nutritional experts.

Whole Grains

Whole grains are part of a healthy diet, but due to their high fiber content, they can be harder to digest. It’s best to skip whole grains when following a bland diet.

Whole grains to avoid on a bland diet include:

  • Whole-grain bread, bagels, or crackers
  • Whole-wheat pasta or cereal
  • Whole oats
  • Brown rice
  • Quinoa

Spicy Foods

Spiciness can make a meal more enjoyable, but it can lead to GI upset.

Spicy foods to avoid on a bland diet include:

  • Chili powder
  • Jalapeños
  • Cayenne pepper
  • Paprika
  • Hot sauce
  • Garlic

Fried Foods

Deep-frying involves cooking foods in hot oil. This adds flavor, but it also adds fat content. Deep-fried foods can worsen constipation.

Fried foods to avoid on a bland diet include:

  • Chicken fingers
  • French fries
  • Tater Tots
  • Funnel cake
  • Fried potato chips or tortilla chips

Certain Vegetables

Vegetables offer various health benefits, but when you need to stick to bland foods, certain options can make GI symptoms worse.

Vegetables to avoid when following a bland diet include:

  • Cruciferous vegetables, including broccoli, cauliflower, and collard greens
  • Raw vegetables

Acidic Fruits

Some fruits have lower pH levels than others, which means they’re more acidic. For many people, citrus fruits aren’t bothersome in moderation, but if you’re following a bland diet, they can disrupt GI healing and recovery.

Acidic fruits to avoid on a bland diet include:

  • Lemons
  • Limes
  • Grapefruit
  • Pineapple
  • Oranges
  • Peaches
  • Blueberries
  • Grapes
  • Plums

Other Foods and Drinks to Avoid

Other foods and drinks can worsen digestive symptoms. Avoid these when following a bland diet:

  • Alcohol
  • Coffee, tea, soda, and other caffeinated beverages
  • Chocolate
  • Peppermint
  • Ice cream
  • Dried fruits
  • Strong cheeses like blue cheese
  • Sugary foods like candy and other desserts
  • Highly processed foods like packaged snacks and meals
  • Fermented foods like pickles and sauerkraut

Bland Diet Complications to Know About

In most cases, a bland diet is a temporary measure to support healing from specific GI symptoms, Young says. However, if your doctor recommends following a bland diet for a longer period, you may fall short on a few essential nutrients, such as calcium, vitamin B12, and fiber.

“If a bland diet is not balanced or diverse enough and is followed for an extended period of time, nutrient deficiencies can arise, along with other symptoms like lethargy and brain fog,” says Young.

That said, nutritional deficiencies from a bland diet are quite rare.

 But you can discuss your bland diet timeline with your provider, who can recommend work-arounds to help you with any long-term effects.

The Takeaway

  • A bland diet is commonly recommended for easing gastrointestinal distress.
  • Key components of a bland diet include refined grains, low-fat dairy, and gentle protein sources, while avoiding spices, alcohol, and fried foods.
  • Consult a healthcare professional before following a bland diet long-term because prolonged use may lead to nutrient deficiencies.
  • If you’re experiencing severe or persistent gastrointestinal symptoms, it’s important to seek immediate medical attention to rule out serious underlying conditions.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Bland Diet. MedlinePlus. May 4, 2024.
  2. Bland or BRAT Diet — What It Is. Memorial Sloan Kettering Cancer Center.
  3. Overeating. Mayo Clinic. February 7, 2023.
  4. Daley SF et al. Therapeutic Diets for the Management of Gastrointestinal Conditions and Preoperative and Postoperative Care. StatPearls. August 9, 2025.
  5. Healthy Eating as You Age: Know Your Food Groups. National Institute on Aging. February 25, 2022.
  6. High-Fiber Foods. National Cancer Institute. October 15, 2024.
  7. What to Eat (and Avoid) When You Have an Upset Stomach. Cleveland Clinic. June 1, 2023.
  8. Foods for Constipation. Johns Hopkins Medicine.
  9. 5 Foods to Avoid if You Have IBS. Johns Hopkins Medicine.
  10. Why You Shouldn’t Follow a Strict BRAT Diet When You’re Sick. Cleveland Clinic. March 27, 2025.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Maya Feller

Maya Feller, MS, RD, CDN

Medical Reviewer

Maya Feller, MS, RD, CDN, is the founder and lead dietitian at Maya Feller Nutrition. In her practice, her team provides medical nutrition therapy and nutrition coaching for hormone and metabolic health, cardiovascular disease, diabetes, mood disorders, developmental disabilities, disordered eating, and more.

Feller believes in providing inclusive nutrition education from an anti-bias, patient-centered, culturally humble approach to help people make informed food choices. May shares her approachable, food-based solutions with millions of people on her new YouTube channel as the host of Where Wellbeing Meets Flavor, which includes cooking demos, exclusive interviews, and Q&As; in her on-demand master classes and courses, regular speaking engagements, writing, and social platform posts; and as a national nutrition expert on Good Morning America.

Feller is also on the advisory board for Shape and Parents; has been on the Today show and Tamron Hall; and has appeared in The New York Times, Mindbodygreen, Food Network, Martha Stewart, Real Simple, Good Housekeeping, Cooking Light, Eating Well, Prevention, Glamour, Self, and other publications.

She is the author of Eating From Our Roots: 80+ Healthy Home-Cooked Favorites From Cultures Around the World and The Southern Comfort Food Cookbook.

See full bio

Abby McCoy, RN

Author

Abby McCoy is an experienced registered nurse who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She is a married mother of four and loves the circus — that is her home! She has family all over the world, and loves to travel as much as possible.

McCoy has written for publications like Remedy Health Media, Sleepopolis, and Expectful. She is passionate about health education and loves using her experience and knowledge in her writing.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network