What is a bland diet?
A bland diet limits foods that irritate the stomach and intestine or are hard to digest: strong flavours, spices, acids, high fat and high fibre. It is temporary and is often recommended after gastroenteritis, with nausea and vomiting, indigestion, during gastritis or peptic ulcer flare-ups, and after certain surgeries. It is not an official medical diet with strict rules, and tolerance varies. See dieta blanda (Spanish).
Foods you can eat
- Starches: white rice, plain pasta, white bread or toast, plain crackers, cream of wheat, oatmeal, boiled or mashed potatoes without skin.
- Fruit: bananas, applesauce, canned peaches or pears (without syrup), melon in small amounts.
- Protein: eggs (boiled or poached), skinless chicken or turkey, white fish, tofu, smooth peanut butter in small amounts.
- Dairy: plain yoghurt, milk, cottage cheese or mild cheese if tolerated.
- Vegetables: well-cooked and peeled carrots, green beans, squash, courgette, potatoes.
- Liquids: water, clear broth, weak tea, oral rehydration solution, diluted apple juice, herbal tea (ginger, chamomile).
- Others: gelatin, plain biscuits, honey and a little salt if needed for sodium.
Foods to avoid for a few days
- Fried, greasy and fatty foods (fast food, bacon, sausage).
- Spicy foods, strong seasonings, pickles and heavy sauces.
- Raw vegetables and salads; cabbage, onions, broccoli, beans.
- Whole grains, bran, nuts, seeds and popcorn.
- Citrus fruits and juices, tomatoes and tomato products.
- Caffeine, alcohol, carbonated drinks and very sweet drinks.
- Full-fat dairy or ice cream if they upset your stomach.
- Very hot or very cold items, which may irritate.
How to follow it
- Start with clear fluids, then add small amounts of soft foods as nausea eases.
- Eat small portions every 2–3 hours rather than large meals.
- Chew slowly and stay upright after eating.
- Season lightly with salt only if needed.
- Drink fluids between rather than with meals if you feel full.
- Add foods back one at a time as you improve.
- Return to a balanced diet within 2–5 days unless a clinician advises otherwise.
Sample day
- Breakfast: oatmeal made with water or milk, half a banana, weak tea.
- Mid-morning: plain crackers and applesauce.
- Lunch: boiled skinless chicken with white rice and cooked carrots.
- Afternoon: plain yoghurt or toast with a little honey.
- Dinner: baked white fish with mashed potato and green beans.
- Sip fluids through the day, including oral rehydration solution if you have had diarrhoea or vomiting.
Is the BRAT diet still recommended?
The BRAT diet (bananas, rice, applesauce, toast) is a classic bland diet, but it lacks protein, fat and many nutrients, so it should not be followed for more than a day or two. A wider range of gentle foods, as listed above, is preferred, together with a rapid return to normal eating. See what to eat with diarrhea.
When a bland diet is used
- Gastroenteritis: after vomiting subsides, to reintroduce food.
- Nausea and vomiting from various causes. See náuseas (Spanish).
- Gastritis, indigestion and ulcers: as a short-term comfort measure along with medical treatment.
- After some surgeries or procedures, as instructed by the clinician.
- During chemotherapy or radiotherapy when nausea or mouth sores occur, with dietitian support.
- Evidence for a bland diet is limited, but it is widely used and generally safe in the short term.
Limits of a bland diet
Because it is low in fibre and variety, a bland diet is not nutritionally complete and can cause constipation if prolonged. It is not a treatment for ulcers or IBS, which have their own dietary and medical approaches. If you need a restricted diet for more than a week, see a dietitian. Individual tolerance matters: some people tolerate a food that others do not.
When to see a doctor
- Symptoms lasting longer than 2–3 days.
- Blood in the stool or vomit, or black stools.
- High fever, severe abdominal pain or persistent vomiting.
- Signs of dehydration: dark urine, dizziness, dry mouth.
- Unintentional weight loss or ongoing nausea.
- Babies, older adults, pregnancy or chronic illness.
Three common situations
After a day of vomiting from a stomach bug: sip fluids, then try crackers, banana, rice and toast.
Indigestion after a heavy meal: light, low-fat foods and avoid alcohol and coffee for a day or two.
Diarrhoea for a day: hydrate, eat rice, potatoes, chicken and bananas, avoid dairy and fatty foods temporarily.
Key points to remember
A bland diet is a short-term tool: soft, low-fat, low-fibre foods in small portions with plenty of fluids. Widen your diet as soon as you feel better and seek help if symptoms persist. Our nutrition team can help you return to balanced eating.
This guide is for general information and does not replace an assessment by your own doctor or dietitian.
Questions about bland diet foods
These answers are general information and do not replace an examination or individual medical advice.
What can I eat on a bland diet?
White rice, toast, bananas, applesauce, plain pasta, eggs, skinless chicken, cooked vegetables and yoghurt.
How long should I follow a bland diet?
Usually 2–5 days, then return to a normal balanced diet.
Can I drink coffee on a bland diet?
It is best avoided because caffeine can irritate the stomach.
Is the BRAT diet good?
It is gentle, but too restrictive to follow for more than a day or two.
Are eggs bland?
Boiled or poached eggs are usually well tolerated; avoid frying them in lots of fat.
When should I see a doctor?
If symptoms last more than 2–3 days or with blood, high fever, severe pain or dehydration.
Sources
- NIDDK · Eating, diet and nutrition for diarrhea
- NHS · Diarrhoea
- NHS · Indigestion
- USDA FoodData Central (nutrient database)
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.