Delicious Bland Diet Recipes to Still Keep it Interesting

Many of us have likely tried a bland diet at some point, often as the first step to relieve digestive discomfort. But what exactly is a bland diet, and how effective is it for recovery?

In this article, we’ll explore its benefits as a nutritional hack, explain how it works, and show that a bland diet doesn’t have to be flavorless. We’ll share tasty, easy-to-make recipes to help you recover without sacrificing flavor.

What’s the Bland or Soft Diet?

The bland diet, also known as the bland and soft diet, is often recommended by physicians to manage gastrointestinal issues where gentle digestion can be beneficial. It is commonly prescribed for conditions such as acid-peptic ulcer disease, and excessive gas formation, or to help post-surgical patients ease back into regular eating [1].

So, what types of foods are included in a bland diet? The focus is on foods that are easy to digest, lightly seasoned, and cooked until tender. Foods with strong flavors, as well as those in extreme cooking states like raw or fried dishes, are avoided. Granola cereals and berries should also be avoided. Greasy meats and processed foods are not recommended. The goal is to give the gastrointestinal tract a break, allowing it to heal with less acidic and easily digestible foods, which in turn can reduce irritation and lead to fewer bowel movements. Avoid lunch meats and ribs as well.

Pickled vegetables and tomatoes are also on the list of foods to avoid. Pineapples and raw vegetables, even if mild, should be avoided. Foods containing seeds and other unhealthy snack foods should be limited. Spicy seasonings and French fries are also not suitable for a bland diet. Tomato juice and barbecue sauce should be avoided. Tough or stringy meats are not recommended either.

Learn more nutritional hacks:

High Fiber Foods Chart For Constipation Relief

Why I Stopped Eating Oatmeal: A Deeper Look Into the Popular Breakfast Choice

Guidelines on How to Follow the Bland Diet

Here are some of the rules you must follow if you’re choosing to incorporate a bland diet into your lifestyle [2]:

• Make sure you take your time to swallow and digest the food – eat it slowly and thoroughly.
• Avoid eating right before going to bed, and eat small meals throughout the day instead of infrequent heavy ones.
• Don’t consume NSAIDs (nonsteroidal anti-inflammatory drugs) which include ibuprofen and aspirin as these can delay any ulcer healing process.
• Avoid consuming alcohol and smoking
• Include soft, low-fiber foods that are easily digestible.
• You can have some oral supplements if you think you’re nutritional needs are lacking.

Foods to Eat and Avoid on a Bland Diet

When following a bland or soft diet, it’s important to focus on easily digestible foods while avoiding those that could irritate the digestive system [3].

Foods to Eat:

• Low-fat or no-fat dairy: Soft cheeses, custard, yogurt.
• Refined cereals, crackers, rice, and pasta: Plain varieties
• Lean meats and proteins: Baked, steamed, or grilled chicken, turkey, or white fish
• Skinless potatoes and tofu: Easily digestible options
• Cooked, mild-flavored vegetables: Carrots, beets, asparagus, mushrooms, pumpkin, spinach, etc.
• Eggs: Boiled, scrambled, or poached (avoid fried)
• Healthy fats: Avocados
• Fruits: Peeled and without seeds, skins, or tough fibers
• Clear or strained soups: Easy on the stomach
• Mild-flavored snacks: Mild crisps (one packet a day), popsicles, and gelatin
• Herb teas and fruit juices: Gentle on digestion

Foods to Avoid: Spicy Foods

• Fried or spicy foods: Can irritate the stomach, including greasy meats and processed meats like sausage, bacon, and ham
• High-fat dairy: Ice cream, whipped cream, and spicy or flavored cheeses
• Raw vegetables and gas-inducing foods: Broccoli, onions, Brussels sprouts, and other raw vegetables
• Tomato-based products: Tomato sauce, juice, and pasta sauces, as well as pickled vegetables and tomatoes
• Whole grains and fiber-rich foods: Whole wheat bread, brown rice, wholewheat pasta, granola cereals, and berries
• Tough meats: Smoked, cured, or stringy meats like steak, corned beef, and beef jerky
• Strong seasonings: Spices like chili, garlic, or masala, and spicy seasonings, including those on French fries
• Caffeinated drinks and alcohol: Can irritate the digestive tract
• Unhealthy snack options: Nachos, corn chips, popcorn, rice cakes, crackers with nuts.
• Acidic fruits: Pineapples and other raw vegetables with mild acidity
• Processed, spicy meats: Sausage, bacon, ham, lunch meats, and ribs with barbecue sauce

3 Delicious Recipes for a Bland Diet

These recipes have been specially picked and curated to ensure that you have something tasty to look forward to during your sick days, while the ingredients and cooking styles used are also those that are easy on the stomach.

1. Lean Meat Chicken and Dumpling Soup

Ingredients:

Soup:

• 2 boneless, skinless chicken breasts, cooked and shredded
• 4 cups low-sodium chicken broth
• 1 cup carrots, diced
• 1 cup celery, diced
• 1 small onion, finely chopped (optional)
• 1 tsp salt
• ½ tsp white pepper (optional)
• 1 bay leaf
• 1 tbsp olive oil or butter

Dumplings:

• 1 cup all-purpose flour
• 1 tsp baking powder
• ¼ tsp salt
• 1 egg
• ½ cup milk
• 1 tbsp butter or olive oil

Instructions:

1. Make the Soup: In a large pot, sauté carrots, celery, and onion (if using) in olive oil or butter for 5-7 minutes. Add chicken broth, shredded chicken, salt, pepper, and bay leaf. Simmer for 10-15 minutes.
2. Prepare the Dumplings: In a bowl, mix flour, baking powder, and salt. Add egg, milk, and butter, and stir into a soft dough.
3. Cook the Dumplings: Drop spoonfuls of the dough into the simmering soup. Cover and cook for 10-12 minutes without lifting the lid.
4. Serve: Remove the bay leaf and serve the soup with dumplings.

2. Spinach and Plain Cheese Omelet

Ingredients:

• 2 eggs
• ¼ cup fresh spinach, finely chopped (optional)
• ¼ cup mild cheese (such as mozzarella or cheddar), shredded
• 1 tbsp unsalted butter or olive oil
• ¼ tsp salt (optional)

Instructions:

1. Prepare the Spinach: In a small pan, lightly sauté the spinach in butter or oil until wilted (2-3 minutes). Set aside.
2. Make the Omelet: Whisk the eggs with a pinch of salt. Heat butter or oil in a non-stick pan over medium heat. Pour in the eggs and let them cook until the edges start to set.
3. Add the Filling: Once the eggs are set, add the sautéed spinach and cheese to one half of the omelet. Fold the other half over and cook until the cheese is melted and the omelet is fully set.
4. Serve: Slide the omelet onto a plate and serve warm for a tasty breakfast.

3. Buttered Noodles

Ingredients:

• 2 cups egg noodles or plain pasta
• 2 tbsp unsalted butter
• ¼ tsp salt (optional)

Instructions:

1. Cook the Noodles: Boil the noodles in a pot of water according to package instructions. Drain and return to the pot.
2. Add Butter: Stir in the unsalted butter until melted and the noodles are coated. Add salt if desired, but keep it minimal for a bland diet.
3. Serve: Serve warm, and enjoy a simple, soothing meal.

More healthy recipes: Why Low-Carb Pasta is Good for Your Health and 3 Tasty Low-Carb Pasta Recipes

Conclusion

Enjoy these delicious recipes on your sick days that will also help you recover. For more tips and resources on how to lead a healthier lifestyle, check out the JustFit app!