The 7-Day Bland Diet: A Guide to Gentle Eating for Digestive Health

The bland diet is a gentle approach to eating, focusing on foods that are easy on the stomach and digestive system. It is often recommended to support recovery from various gastrointestinal issues or to manage symptoms of certain medical conditions. Read on to learn everything you need to know about the 7-day bland diet including its benefits, nutritional hacks, meal ideas, and how to create a gentle eating plan that supports your digestive health and overall well-being as a .

What is a Bland Diet?

A bland dier is composed of low-fiber foods with a soft texture that are easy on the digestive system. Also known as a soft diet, low residue diet, or gastrointestinal soft diet, it is designed to reduce irritation to the digestive tract [1].

Doctors often recommend this diet for individuals dealing with gastrointestinal inflammation caused by infections, diverticulitis, or flare-ups of chronic conditions like Crohn’s disease or ulcerative colitis. It may also help individuals with other gastrointestinal issues, such as acid reflux or peptic ulcers [1].

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Benefits of a Bland Diet

• Improved Digestive Health: Reduces irritation in the digestive system. 
• Gentle on the Stomach: Ideal for those experiencing nausea, acid reflux, or other gastrointestinal issues. 
• Beginner-friendly: The 7-day bland diet consists of simple, mild foods that are easy to prepare and digest.
• Provides Necessary Nutrients: When balanced correctly, it delivers essential protein, carbs, and vitamins.

Foods to Include in a 7-Day Bland Diet

The bland diet consists of easily digestible, soft-consistency, low-fiber, and non-spicy foods that are gentle on the gastrointestinal tract. Items to include are [2]:

• Low-fat dairy products: Skim milk, low-fat yogurt, and mild cheese.
• Eggs: Soft-cooked or poached eggs.
• Broths and soups: Clear broth and mild soups without spices.
• Soft grains: Cream of wheat, white rice, or plain pasta.
• Tofu and lean proteins: Skinless chicken, fish, or plain tofu.
• Bland vegetables: Cooked carrots, spinach, green beans, or beets.
• Fruits and juices: Applesauce, bananas, and non-citrus fruit juices like apple or pear.
• Other items: Pudding, plain crackers, and herbal teas.

Foods to Avoid on a Bland Diet

The bland diet eliminates foods that are hard to digest or may irritate the digestive tract. Items to avoid include [2]:

• Fried and fatty foods: Fried meats, fatty dairy products (e.g., whole milk, whipped cream), and ice cream.
• Spicy foods and seasonings: Hot peppers, chili powder, and strong spices.
• Acidic fruits and juices: Berries, citrus fruits (oranges, lemons, limes), and grapefruits.
• High-fiber foods: Whole-grain bread, wheat pasta, bran cereals, and raw vegetables.
• Nuts and seeds: Including nut butters and foods containing seeds.
• Alcohol and caffeinated beverages: Beer, wine, spirits, coffee, and strong tea.
• Gas-inducing vegetables: Cabbage, cauliflower, onions, and peppers.
• Condiments and sauces: Pickles, vinegar-based dressings, and spicy sauces.

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A Sample 7-Day Bland Diet Meal Plan

Below is a 7-day meal plan featuring easy-to-digest options that cater to the bland diet guidelines, avoiding foods that could irritate your stomach or cause discomfort. These meals include recipes that are not only tasty, but the ingredients and cooking styles used are also those that are easy on the stomach.

First Day

• Breakfast: Scrambled eggs with a slice of white toast and a small banana.
• Lunch: Buttered noodles
• Dinner: Baked salmon with mashed potatoes along with steamed broccoli.

Second Day

• Breakfast: A bowl of low-fat milk with a small serving of plain pasta.
• Lunch: Tuna salad (made with low-fat ingredients) on a slice of white bread.
• Dinner: Baked chicken breast with boiled potatoes and a side of baked zucchini.

Third Day

• Breakfast: Egg whites with a slice of white toast and a cup of low-fat milk.
• Lunch: Steamed chicken with a small portion of wild rice and steamed carrots.
• Dinner: Cottage cheese with a side of mashed potatoes and blanched spinach.

Fourth Day

• Breakfast: A bowl of plain oatmeal made with low-fat milk and topped with a small amount of honey.
• Lunch: Baked salmon with plain white rice and a side of steamed broccoli.
• Dinner: Scrambled eggs with a slice of white bread and cooked green beans.

Fifth Day

• Breakfast: A soft-boiled egg with a piece of white toast and a small portion of fresh fruit.
• Lunch: Lean meat with chicken broth.
• Dinner: A bowl of low-fat cottage cheese with boiled potatoes and noodles in broth.

Sixth Day

• Breakfast: Egg whites scrambled with a light seasoning of salt and a slice of white bread.
• Lunch: Tuna salad served with a side of steamed green beans and wild rice.
• Dinner: Baked chicken with plain white rice and steamed cauliflower.

Last Day

• Breakfast: A slice of white toast with a soft-boiled egg and a cup of low-fat milk.
• Lunch: Spinach and plain chese omelette.
• Dinner: Baked salmon with mashed potatoes and a side of cooked spinach.

Remember to drink plenty of water and avoid foods that might irritate your stomach, such as spicy foods, carbonated drinks, or fried foods. 

Snack Ideas for a Bland Diet

Finding suitable snacks while following a bland diet can be challenging, but it’s essential to maintain proper nutrition and energy throughout the day. Snacks on a bland diet should be easy to digest, gentle on the stomach, and free from irritants like spicy, high-fat, or acidic foods. Below are some snack ideas that are both compliant with the bland diet and satisfying for those moments between meals.

• Saltine crackers or rice cakes with a light spread of peanut butter.
• Small portions of cottage cheese or almond butter.
• Soft fruits like bananas or cooked applesauce.

With a little creativity, you can incorporate simple, mild options that align with the diet while providing comfort and sustenance.

Consult a Healthcare Professional

Before starting a 7-day bland diet, it is essential to consult a registered dietitian or healthcare provider. They can help tailor the plan to meet your nutritional needs while protecting your digestive health. Especially if you have specific medical conditions or prolonged symptoms, it is important to prioritize having a balanced diet [3].

Conclusion

The 7-day bland diet is an effective short-term solution for those dealing with digestive issues, stomach discomfort, or recovering from illness. By focusing on easy-to-digest foods like grilled chicken, white rice, and steamed vegetables, you can support your digestive tract while maintaining your overall well-being.

For more information and a deeper understanding of other diet tips, check out the JustFit App!