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Soothe Your Tummy Troubles: The Bland Diet Approach

Yiwen Lu, MS, RD
October 14, 2023
December 14, 2023

Dealing with an upset stomach, like diarrhea, can definitely disrupt your daily routine and leave you feeling quite uncomfortable. However, the Bland Diet can step in as a rescue remedy. This dietary approach consists of foods that are gentle on your stomach – they're soft, not overly spicy, and low in fiber. On the flip side, it's advisable to steer clear of high-fiber and high-fat foods. The primary goal of this eating plan is to give your digestive system a breather and facilitate a smooth recovery process. In this article, we'll talk about when to think about trying the Bland Diet, what's in it, and how long you might want to stick with it for good results.

When Should You Follow the Bland Diet?

If you're facing gastrointestinal problems such as diarrhea, indigestion, or a sensitive stomach, your doctor might suggest trying the Bland Diet. Bland diet is a short-term solution aimed at alleviating discomfort and giving your gut an opportunity to heal.

What Is the Bland Diet and What Foods Are Allowed?

The Bland Diet is all about eating foods that are easy on your stomach. When you're following this diet, here's what you should include:

  1. Simple Carbohydrates: Go for refined carbs like white rice, plain pasta, and boiled potatoes. These are gentler on your digestion and offer energy without burdening your system.
  2. Lean Proteins: Opt for skinless poultry, fish, and tofu as your protein sources. They're less likely to cause digestive issues compared to fatty or heavily seasoned meats.
  3. Cooked Veggies: Include well-cooked, non-cruciferous vegetables like carrots, zucchini, and spinach. Skip raw or gas-inducing veggies like brussels sprouts and broccoli for now.
  4. Soft Fruits: Choose ripe bananas, cooked apples, and peeled, seedless, non-citrus fruits. They're packed with essential nutrients and won't upset your stomach.
  5. Low-Fat Dairy: If you’re not lactose intolerant, go for low-fat or lactose-free options like plain yogurt or mild cheeses. These provide protein and gut-friendly probiotics.
  6. Drinks: Keep hydrated with clear liquids such as water, herbal teas, and diluted fruit juices (without added sugar). Steer clear of caffeine, carbonated beverages, and alcohol, as they can worsen digestive issues.

How Long Should I Be on This Diet?

The BLAND diet is designed as a short-term solution to ease gastrointestinal discomfort. Typically, it's advised to follow this diet for 1-3 days or until you notice an improvement in your symptoms. If your symptoms continue or worsen, consult your doctor for further advice.Once you start feeling better, you can gradually reintroduce a broader range of foods to your diet, such as easily digestible options and keep an eye on how your body responds.


In conclusion, the Bland Diet can be a valuable tool to ease digestive distress. It prioritizes low-fiber, easily digestible foods that promote healing and provide relief. Remember that while the Bland diet can provide short-term benefits, it's critical to seek medical advice if your symptoms persist or worsen. Your health and well-being are a priority, so message your Care Team whenever you have a question!

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