If you have ever experienced peptic ulcers and other gastrointestinal distresses and haven’t found a way to manage these conditions with food, then today might be your lucky day!

Just as the name suggests, Bland foods are soft, low in fiber, mildly seasoned, and high in PH. Bland foods aid in relieving stomach pain caused by peptic ulcers, Nausea, vomiting, and diarrhea. Furthermore, they ease reflux caused by too much acidity and gastrointestinal irritation. Nevertheless, foods that are rough are whole grains, and those that contain too many acids worsen the acidity.Be sure to consult a health instructor’s advice before considering a bland diet journey and when it is safe to stop.  Discussed below are foods to consider when consuming a bland diet;

Foods to eat

When deciding on the food to add to your bland diet, it is important to discuss with your nutritionist or health instructor to be sure. Discussed below are some of the foods to consider taking when consuming a bland diet;

Low fiber fruits

Fruits are naturally high in fiber, vitamin C and sugars. As a result, Fruits without pulp are considered low in fiber, including; melons, canned fruits (pineapples), bananas, peaches, papayas,nectarines, and cantaloupes. Avoid acidic fruits and juices made of lemons and oranges because they trigger peptic ulcers.

Low-fat dairy

Plain Yoghurt, cottage cheese, and free-fat milk are the best examples of low-fat dairy. For a long time, people suffering from peptic ulcers have used low-fat dairy milk such as skimmed milk to ease the pain. However, experts discourage this because dairy products are among the causes of GI discomfort resulting from lactose intolerance. For this reason, discuss with a health instructor what forms of dairy to consume when on a bland diet.

Processed foods

Refined cereals, bread, and cracker made with refined flour is the path to follow. However, some folks are allergic to gluten, and the symptoms could cause more harm than good. Processed grain is; low on fiber-rich in iron and other essential vitamins. Nevertheless, gluten-intolerant people can eat white rice, oatmeal, white bread, and corn grifts.

Low fiber Vegetables

Vegetables are crucial while planning a bland diet, and therefore, it is important to know the ones to consume and why. The following veggies are safe; beets, asparagus, pureed spinach, carrots, tomato sauces (sparingly) whit potatoes without skin and Pease. Stay steer from those that cause gas, such as lettuce and broccoli. Additionally, boil or steam these vegetables to reduce their fiber content.

Tender Protein sources

Tender protein sources include; eggs, skinless chicken, fish (salmon), tofu. While these are the most delicious foods in bland diet sources, they use little to no seasonings and fat scoops when preparing them. This sounds not delicious enough, but the body adjusts to this food with time, and the GI discomfort subsides.

Adequate water

Water is an important part of a bland diet, specifically warm water. Water enables the smooth digestion of food in the GI and reduces acidity. Health advisers highly recommend water after and before meals for hydration. For healthy adults, it is recommended that the required daily intake for fluids is; About 2.7 liters of fluids a day for women.About (3.7 liters) of fluids a day for men.

Other sources include

Mayonnaise, clouding olive oil, gravy, butter, creamy peanut butter and jams for spreading bread, creamy soups such as mushroom creamed soup. In addition, those who cannot do without seasonings can try basil and parsley. Although this isn’t a good idea, consider experimenting to determine what your body can tolerate.

Foods to be avoided

People react to food effects differently depending on the tolerance of their immune system. Some people get allergies consuming spices and herbs, while others are resilient. Individual needs vary from person to person. As a result, some experience stomach pain, vomiting, diarrhea, Nausea, and gas. With all said, the following are foods to avoid when consuming a bland diet;

Whole grains

Whole grains are commonly known to be rich in fiber and gluten. Whole grain flours used to prepare pasta, bread, popcorns, and oatmeals should be avoided at all costs. Furthermore, people allergic to gluten should avoid wheat, barley, or rye products. Ensure to read labels when buying flours in the market to confirm the contents. Stay woke!

Fatty animal and plant protein

Plant-based proteins such as beans cause gas and constipation for some people. Fatty meats like chicken skin, fatty beef and mutton, fried fish, and chicken should be avoided. Moreover, preparing meat sauces with spices and sauces can trigger gut irritation and acidity.

High fiber vegetables and fruits

As aforementioned, Vegetables such as those of the cruciferous family should be avoided because they cause gas. Avoid pepper, garlic, and too many onions and salt when preparing meals. Experts discourage consuming fresh raw veggies; instead, cook them thoroughly to get rid of acids. Hence, stay away from acidic fruits such as lemon and carbonated drinks as they rise acidity levels and worsen peptic ulcers. Additionally, fruits that have seeds contain too much fiber for a bland diet.

High-fat dairy

Fresh milk, whipped creams, bleu cheese, ice creams, and Roquefort cheese are high in dairy fat and worsen GI discomfort, especially in lactose-intolerant people.

Other Sources include;

Snacks such as roasted maize, caffeinated drink (caffeine raises acidity levels), sauces such as ketchup, chili sauce, mustard, horseradish, fatty desserts, popcorns, nuts, and cucumber.


A bland diet, if strictly followed, helps ease digestive distress such as diarrhea, vomiting, and Nausea. It is imperative to understand your body and how it reacts to different foods before deciding on a bland diet. Some foods to consume in a bland diet include; low fiber vegetables, low-fat dairy products, processed grains, non-acidic fruits. Those to avoid include; fatty proteins, whole grains, nuts and seeds, spices and herbs, high-fat dairy products, and fiber riched vegetables and fruits. The effects vary from person to person, so stick to the band diet until your health instructor says otherwise.

Ieva Kubiliute is a psychologist and a sex and relationships advisor and a freelance writer. She's also a consultant to several health and wellness brands. While Ieva specialises in covering wellness topics ranging from fitness and nutrition, to mental wellbeing, sex and relationships and health conditions, she has written across a diverse range of lifestyle topics, including beauty and travel. Career highlights so far include: luxury spa-hopping in Spain and joining an £18k-a-year London gym. Someone’s got to do it! When she’s not typing away at her desk—or interviewing experts and case studies, Ieva winds down with yoga, a good movie and great skincare (affordable of course, there’s little she doesn’t know about budget beauty). Things that bring her endless joy: digital detoxes, oat milk lattes and long country walks (and sometimes jogs).

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