27+ Bland Diet Recipes for Upset Stomach

A bland diet is often recommended by doctors or nutritionists to improve certain digestive conditions, especially gastroenteritis and gastritis. But what exactly is a bland diet? We’ll tell you right away, so you have all the options and don’t get bored with it.

Before going any further, however, it’s worth explaining that, in addition to the conditions we mentioned, it’s also suitable for other digestive issues, especially during an acute flare‑up.

These include colitis, that is, inflammation of the colon; Crohn’s disease, another inflammatory bowel disease; and other more common conditions like heartburn or gastroesophageal reflux disease (GERD).

A bland diet can also be helpful in many other circumstances, such as pharyngitis, laryngitis, dysphonia, after maxillofacial surgery, mouth ulcers, dysphagia (difficulty swallowing), and mucositis, which refers to inflammation of the oral mucosa, very common after treatments like chemotherapy or radiotherapy.

So, as you can see, the benefits of a bland diet go beyond the digestive system. Or did you still think it was only useful if you have diarrhea?

What is the Bland Diet?

A bland diet is a type of diet designed to protect the digestive, oral, and laryngopharyngeal mucosa. The latter is the area located behind the mouth and above the esophagus, which is very important for speech, for example.

If you’re wondering what a bland diet is, it’s most likely because your doctor prescribed it. This type of diet involves eating foods with a soft texture and that are very easy to digest, with the aim of giving your digestive organs a rest and avoiding irritating the mucous membranes we mentioned earlier.

Just to clarify, mucous membranes are especially sensitive tissues characterized by producing a type of mucous substance for protection. This includes the oral, intestinal, respiratory, and vaginal mucosa, among others.

A bland diet focuses on foods free of fiber, fats, acids, and most spices, as all these components stimulate the production of digestive juices or can be irritating.

However, regarding fiber, it’s important to note that soluble fiber is not irritating, while insoluble and non‑fermentable fiber is.

Foods should also be easy to chew, so fibrous meats or nuts are not recommended.

Bland Diet Food Recipes for an Upset Stomach

Now that we’ve seen in general terms which substances to avoid in a bland diet, it’s time to focus on the good stuff. Because there are certainly many things you can eat. In reality, what to eat on a bland diet will also depend on the severity of your symptoms, as you’ll need to be more or less strict with your diet accordingly.

Beyond the foods themselves, cooking methods are also important for protecting your mucous membranes.

Specifically, breaded, fried, and raw foods should be avoided in a bland diet. However, priority should be given to boiled, baked, and grilled preparations, which are obviously easier to digest.

Other recommendations include eating small portions, avoiding very hot foods, and chewing food very well.

Allowed Foods

Next, we’ll look at the foods that can be eaten freely on this type of diet. These recommendations are based on information from the U.S. National Library of Medicine, part of the National Institutes of Health. If you’d like to learn more, I’ve included a link to the National Library’s information on soft diet foods.

The Spanish Society of Endocrinology and Nutrition also has a document on this topic, and while it’s generally less comprehensive, it does offer some different details. For example, it recommends reducing lactose, the sugar found in dairy products.

Now, let’s look at the list of foods that can be eaten freely on a bland diet:

Allowed Foods
Brown white rice
Boiled potatoes
Toasted refined flour bread
Rice or tapioca soups
White meats: chicken and turkey
White fish: hake, sole, turbot…
Egg whites
Cooked, roasted, or stewed fruit
Pumpkin, zucchini, and carrots
Plant‑based drinks
Chamomile and caffeine‑free herbal teas
Defatted vegetable broths
Low‑sugar gelatin

In this case, these are foods that, although generally well‑tolerated, each patient should assess how they feel and whether or not it is appropriate to consume them more or less frequently.

Foods to Moderate

In this case, these are foods that, although usually well‑tolerated, each patient should evaluate how they react to them and whether or not it is advisable to consume them more or less frequently.

Foods to Moderate
Some raw fruits like papaya or banana
Canned peaches (without the syrup)
Pureed cooked vegetables
Canned asparagus tips
Cooked spinach leaves
Cooked green beans
Small amounts of ripe tomatoes
Pasta made with refined flour: macaroni, soup, etc.
White bread and rice cakes
Pureed legumes (passed through a food mill)
Eggs with soft yolks (cooked in a French style or boiled)
Other meats, preferably lean and tender
Small amounts of cooked shellfish
Small amounts of mild spices
Cooked mollusks: mussels, squid, etc.
Natural dairy products, preferably low‑fat and lactose‑free
Homemade custards or flans (low in sugar)
Raw olive oil
Small amounts of avocado
Maria‑type biscuits
Fat‑free cold cuts or sausages
Cooked tofu
Small amounts non‑acidic juices
Teas with short steeping times

Foods Prohibited on a Bland Diet

I will always remember a wonderful teacher who told us that it is often even more important to know what to avoid eating than what to eat. So grab a pen and paper, and write down the foods to avoid on a bland diet:

Prohibited Foods
Fibrous red meats, like beef steak
Whole grains and their derivatives
Fried and breaded foods of all kinds
Oily fish, especially if fried
Most raw and dried fruits
Full‑fat dairy products
Desserts high in sugar or fat
Pastries and most cookies
Nuts, seeds, and their derivatives
Raw and cruciferous vegetables: cabbage, broccoli, etc.
Legumes that are not pureed
Soft drinks
Teas: red, green, black, etc.
Coffee
Chocolates
Excessive salt
Pepper or paprika

Sample Menu for a Bland Diet

Since putting a bland diet into practice can sometimes be tricky, I’ve included some sample menus that I think can help you get organized. I’ve also included some breakfast options for a bland diet.

Let’s get started:

Meal	Options
Breakfast	Skimmed milk, preferably lactose‑free, or rice milk. Corn or wheat flakes, or toast. Turkey ham or low‑fat fresh cheese. Apple or papaya compote.
Mid‑morning snack	Skimmed yogurt, preferably lactose‑free, or made with oat milk. Ripe banana or baked apple.
Lunch	White rice with boiled chicken and carrots. Pasta with hake and zucchini. Vegetable soup with tapioca and a boiled egg.
Afternoon snack	Homemade gelatin. Pear compote.
Dinner	Pumpkin puree with toast. Steamed white fish with boiled potatoes. Omelette with carrot puree.