When your gut is in distress — whether from conditions like IBD, prepping for a colonoscopy, or recovering from surgery — a bland diet may offer much-needed relief. This diet is designed to be easy on the stomach and gut, helping to soothe discomfort and promote healing. Here’s a comprehensive guide on what to eat, what to avoid, and other helpful tips.

What’s in a Bland Diet?

A bland diet consists of foods that are soft, low in fiber, and free from irritating ingredients like spicy or fried foods. It’s easy on the digestive system and doesn’t add bulk to stool. If your doctor has recommended this diet, be sure to follow their guidelines carefully and only ease back into regular foods once you’ve recovered.

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What to Eat on a Bland Diet

Everyone’s digestive system reacts differently, so always consult your doctor before starting any diet. However, here’s a list of generally accepted foods to eat on a bland diet:

• Low-fat dairy products like yogurt (if tolerated in small amounts)
• Cooked or canned vegetables, including carrots, peas, and spinach
• Fruit juices (without pulp), and canned fruit with skin and seeds removed, like applesauce and canned peaches
• Chamomile tea
• Refined hot cereals like oatmeal
• Breads, crackers, and pasta made with refined white flour (gluten-free if necessary)
• Lean meats, such as poultry, fish, and shellfish that are steamed, grilled, or baked
• Eggs and tofu
• Creamy nut butter
• Pudding and custard
• Broth-based soups

Special Considerations for Peptic Ulcers

If you suffer from peptic ulcers or other gut conditions, dairy might aggravate your symptoms. It’s often best to eliminate high-fat dairy, like butter, cheese, and ice cream. However, small amounts of low-fat dairy (such as milk or yogurt) might be acceptable for some people. Be mindful of how your body reacts.

Canned or Cooked Veggies to Choose

Stick to steamed or boiled vegetables, avoiding raw ones as they can irritate the stomach. Some veggies that are generally safe include:

• Green beans
• Carrots
• Beets
• White or sweet potatoes
• Peas
• Spinach

Fruits and Juices

It’s best to opt for cooked or canned fruits (without seeds or skins). Safe choices include:

• Bananas
• Melons
• Applesauce
• Canned peaches

What to Avoid on a Bland Diet

Certain foods are too harsh on a delicate stomach and should be avoided, including:

• Full-fat dairy products like whipped cream and high-fat ice cream
• Strong cheeses like bleu or Roquefort
• Raw vegetables and fresh berries
• Dried fruit
• Whole-grain cereals and bread
• Spicy foods like hot peppers and garlic
• Fried foods and highly-seasoned meats
• Foods high in sugar or honey
• Seeds and nuts

Other Helpful Tips

• Eat small meals more frequently to ease digestion.
• Avoid eating 2 hours before bedtime to prevent discomfort.
• Chew your food slowly to reduce air swallowing, which can cause gas.
• Minimize or avoid dairy if you experience any issues.
• Consider supplements like aloe vera and deglycyrrhized licorice root to soothe digestive woes.

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Safety and Long-Term Considerations

While a bland diet can be beneficial for short-term recovery, it’s not meant to be followed long-term. It lacks essential fiber, which helps with regular digestion and overall gut health. Gradually reintroduce fiber and other nutrients once you’ve healed. For long-term gut health, fiber is essential for lowering cholesterol, balancing blood sugar, supporting gut bacteria, and managing weight.

If you’re on a bland diet, it’s a good idea to consult your doctor about adding other digestive aids, like antacids or acid blockers, to your routine.