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A bland diet is a short-term eating pattern built on soft, mild, low-fiber foods that are not spicy, fried or acidic. According to MedlinePlus, a health care provider may suggest a bland diet, alongside lifestyle changes, for symptoms such as heartburn, nausea or vomiting, for people with ulcers or GERD, or after stomach or intestinal surgery. It is broader than the BRAT diet and includes lean protein, eggs, low-fat dairy and cooked vegetables. Below is the bland diet food list, the foods usually avoided, USDA nutrition for common choices, and what the evidence does and does not show.
Peptide Labs does not sell food or medical products for digestive symptoms. This article is general nutrition information, not medical advice. If your clinician gave you a diet sheet, it takes priority over any general list, including this one.
Key Takeaways
- A bland diet favors soft, low-fiber, low-fat, mildly seasoned foods, usually for a limited time.
- MedlinePlus lists lean poultry and fish, eggs, tofu, low-fat dairy, cooked vegetables, potatoes, refined grains and soft fruit as typical choices.
- Spicy, fried, fatty, very sugary, whole-grain and raw foods, plus alcohol and caffeine, are usually limited.
- NIDDK says diet has not been shown to play an important role in whether peptic ulcers develop or heal, and that food triggers for reflux vary from person to person.
- Your clinician decides when to go back to regular foods.
What is a bland diet?
There is no single official bland diet. Hospitals and clinics each have their own versions, but they share a goal: to offer foods that are gentle on the stomach and digestive tract. That generally means foods that are soft or well cooked, low in fiber, low in fat, and free of strong spices. Unlike the BRAT diet, which is limited to bananas, rice, applesauce and toast, a bland diet includes protein foods and dairy, so it is closer to complete nutrition and can be followed for longer when a clinician advises it.
Clinicians may suggest it for a few days after a stomach illness, while symptoms settle, or as part of recovery from a procedure. It is meant to be temporary. Most people are told to bring back higher-fiber foods, such as whole grains, beans and raw produce, step by step once they feel well.
Bland diet food list
This table summarizes the MedlinePlus bland diet list from the US National Library of Medicine. Your own clinician’s list may differ.
| Food group | Usually included | Usually limited |
|---|---|---|
| Dairy | Low-fat or fat-free milk, yogurt and cheese | Whipped cream, high-fat ice cream, strong cheeses such as bleu or Roquefort |
| Vegetables | Cooked, canned or frozen vegetables; potatoes | Raw vegetables and salads; broccoli, cabbage, cauliflower |
| Fruit | Canned fruit, applesauce, bananas, melons; fruit juices | Dried fruit; citrus and tomato for some people, such as those with reflux |
| Grains | Refined white bread, crackers and pasta; Cream of Wheat | Whole-grain or bran cereals; whole-grain breads, crackers and pasta |
| Protein | Poultry, whitefish and shellfish steamed, baked or grilled without added fat; eggs; tofu; creamy peanut butter | Tough or fibrous meats; highly seasoned, smoked or preserved meats and fish; nuts and seeds |
| Other | Broth, pudding, custard, gelatin, popsicles, graham crackers, vanilla wafers, weak tea | Spicy seasonings such as hot pepper and garlic; pickles and fermented foods; fried foods; very sugary foods; alcohol and caffeine |
Bland diet foods: USDA nutrition per serving
Because a bland diet can last several days, it helps to know which choices carry protein and which are mostly starch. Values are from the USDA FoodData Central SR Legacy database (FDC IDs in brackets); %DV uses the FDA Daily Values.
| Food (USDA FDC ID) | Serving | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Chicken breast, roasted (171477) | Half breast (86 g) | 142 | 26.7 g (53%) | 0 g | 64 milligrams (3%) |
| Cod, cooked (171956) | 3 oz (85 g) | 89 | 19.4 g (39%) | 0 g | 66 milligrams (3%) |
| Egg, hard-boiled (173424) | 1 large (50 g) | 78 | 6.3 g (13%) | 0 g | 62 milligrams (3%) |
| Yogurt, plain, low fat (170886) | 6 oz (170 g) | 107 | 8.9 g (18%) | 0 g | 119 milligrams (5%) |
| Pasta, enriched, cooked (169737) | 1 cup (124 g) | 196 | 7.2 g (14%) | 2.2 g (8%) | 1 milligram (0%) |
| Cream of Wheat, cooked, no salt (171657) | 1 cup (251 g) | 126 | 3.6 g (7%) | 1.3 g (4%) | 15 milligrams (1%) |
| Potato, baked, flesh only (170033) | 1 potato (156 g) | 145 | 3.1 g (6%) | 2.3 g (8%) | 8 milligrams (0%) |
| Carrots, boiled (170394) | 1/2 cup (78 g) | 27 | 0.6 g (1%) | 2.3 g (8%) | 45 milligrams (2%) |
| Saltine crackers (172746) | 5 crackers (15 g) | 62 | 1.4 g (3%) | 0.4 g (1%) | 140 milligrams (6%) |
| Chicken broth, ready-to-serve (174536) | 1 cup (249 g) | 15 | 1.6 g (3%) | 0 g | 924 milligrams (40%) |
Two patterns stand out. Lean chicken, fish, eggs and yogurt supply most of the protein on a bland menu, which matters because refined grains and crackers contribute little. And some classic “easy on the stomach” foods are salty: one cup of regular canned chicken broth carries about 40% of the Daily Value for sodium, and saltines add more. Low-sodium broth is an option if your clinician has asked you to watch salt. The baked potato is also a good source of potassium (13% of the Daily Value).
Foods to avoid on a bland diet
The foods to avoid on a bland diet are those that are spicy, acidic, fatty, very fibrous or strongly seasoned. MedlinePlus groups them as fatty dairy and strong cheeses, raw vegetables and gassy vegetables, dried fruit, whole grains and bran, pickled and fermented foods, hot spices and garlic, sugary foods, nuts and seeds, smoked or preserved meats, fried foods, and alcohol and caffeinated drinks. Note that some of these, such as whole grains, nuts and fiber-rich foods in general, are healthy choices in normal times; they are paused, not banned for good.
Mint is a common surprise. Many people sip peppermint tea for an upset stomach, but NIDDK lists mint among foods that may worsen reflux symptoms for some people, along with chocolate, coffee, citrus, tomatoes, high-fat foods and spicy foods. If you reach for tea, weak tea is on the MedlinePlus list; our guide to ginger tea covers another popular choice and its cautions.
What the evidence says about the bland diet
The bland diet is based more on comfort and clinical experience than on trials. Two points from NIDDK are worth knowing:
- Peptic ulcers: NIDDK says researchers have not found that diet and nutrition play an important role in whether peptic ulcers develop or heal, and doctors do not recommend a special diet for them. Ulcer care is medical, and quitting smoking helps. A bland diet may still feel more comfortable while symptoms last.
- Reflux (GER and GERD): NIDDK says some people find certain foods trigger symptoms, and suggests talking with your doctor about the foods that seem to bother you, rather than following one universal list. Finishing meals at least 3 hours before lying down may help nighttime symptoms.
In other words, a bland diet is a way to eat comfortably while your body recovers or while your clinician works out the cause of symptoms. It is not a substitute for that diagnosis. If certain foods keep bothering you over the long term, a dietitian can help with a structured approach such as a low-FODMAP plan. For reflux on GLP-1 medicines, see our guide to heartburn on GLP-1 medicines.
Eating habits that often go with a bland diet
- Eat smaller meals more often, and chew slowly (MedlinePlus).
- Avoid eating within about 2 hours of bedtime (MedlinePlus); NIDDK suggests 3 hours before lying down for nighttime reflux.
- Skip alcohol and caffeine, and stop smoking if you smoke (MedlinePlus).
- Ask your provider about pain relievers: MedlinePlus advises avoiding medicines that contain aspirin, ibuprofen or naproxen on a bland diet. Never stop a prescribed medicine without checking first.
When to call a clinician
NIDDK lists warning signs that need medical care right away: black or tarry stools, or blood in the stool; red blood in vomit, or vomit that looks like coffee grounds; sudden, sharp or severe belly pain that does not go away; feeling dizzy or fainting; a rapid pulse; and symptoms that change or get worse. Signs of dehydration, such as dark urine, urinating less than usual or extreme thirst, also need attention. MedlinePlus notes that your provider will tell you when you can start eating other foods again; ask what to watch for when you do.
Frequently Asked Questions
What is a bland diet?
A short-term diet of soft, low-fiber, low-fat, mildly seasoned foods. A provider may suggest it for stomach symptoms or after stomach or intestinal surgery.
What foods are on a bland diet food list?
MedlinePlus lists low-fat dairy, cooked vegetables, potatoes, canned fruit and bananas, refined grains, lean poultry and fish, eggs, tofu, creamy peanut butter, broth and weak tea.
What foods should you avoid on a bland diet?
Spicy, fried, fatty and very sugary foods, raw and gassy vegetables, whole grains, nuts and seeds, pickled foods, preserved meats, alcohol and caffeine.
How is a bland diet different from the BRAT diet?
BRAT is limited to four starchy foods. A bland diet includes protein foods, eggs and low-fat dairy, so it covers more of your nutrition needs.
Can you eat eggs on a bland diet?
Yes. Eggs are on the MedlinePlus list. Cook them without much added fat, for example boiled or poached.
How long should you follow a bland diet?
Only as long as your clinician advises. It is meant to be temporary, with fiber-rich foods added back gradually.
Questions about a label? Contact us or read our Buyer’s Guide. Short-term diets like this one should follow your clinician’s own instructions, especially for children, older adults, during pregnancy, or if you take medicines or live with a digestive condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: BRAT Diet: What It Is, USDA Nutrition and What Doctors Advise Now, Low Residue Diet: What It Is, Food Lists and How It Differs From Low Fiber, Ginger for Nausea: What Studies Show, Other Benefits and Side Effects.