Research into gut health has revealed that an upset or inflamed gut can negatively impact our mood, energy levels, and immune response. Hence, showing how important a role our digestive system plays in our overall wellness.
To address this, we present “The 7-Day Bland Diet Menu to Soothe Your Gut”. This guide is designed for individuals seeking to allow their digestive system to recover gently and effectively. The menu features easy-to-digest foods that may help reduce inflammation or minimize irritation to restore balance in your gut.
Whether you’re recovering from a stomach bug, dealing with chronic digestive issues, or simply want a break from heavy, rich foods, this 7-day plan offers a path to calm and comfort. Our goal is to provide a simple, nourishing approach to eating that supports gut health and promotes overall well-being.
The Bland Diet is a dietary regimen designed to alleviate gastrointestinal distress and promote digestive health. It comprises foods that are low in fiber, lightly seasoned, and not too spicy, fatty, or acidic. The aim is to minimize irritation to the stomach and intestines, allowing them to heal or function optimally.
This way of eating is sometimes recommended for individuals with digestive issues, such as gastritis, peptic ulcers, heartburn, gastroesophageal reflux disease (GERD) ( 4 ), or those recovering from certain types of surgery. It can also be beneficial for those suffering from occasional digestive discomfort or looking to give their digestive system a rest.
The bland diet can give the gut lining a chance to heal from irritation, reduce inflammation, and manage symptoms like pain, bloating, gas, nausea, and vomiting. It’s a temporary solution meant to provide relief during periods of acute distress, rather than a long-term nutritional strategy ( 3 ).
While there may not be a significant body of scientific literature specifically studying the bland diet, the principles behind it are well-supported by clinical practice. The diet’s emphasis on easily digestible and low-irritant foods aligns with widely accepted clinical practices for managing digestive disorders ( 3 ).
Types of Avocado: From Hass to Reed and BeyondFor instance, spicy, fatty, or highly acidic foods are known to exacerbate symptoms in individuals with conditions like GERD or gastritis ( 1 ). Similarly, foods high in dietary fiber, while generally beneficial for gut health, can cause discomfort for those with certain digestive issues like diverticulitis or inflammatory bowel disease during flare-ups. In these contexts, following a bland diet temporarily can offer symptomatic relief.
Moreover, anecdotal evidence from patients and practitioners alike suggests that a bland diet can be effective in managing acute digestive distress. Many people report experiencing fewer digestive symptoms and improved overall well-being when following this diet.
Note that while the bland diet can help manage symptoms, it is not a cure for underlying digestive disorders. It should be used as part of a comprehensive treatment plan under medical supervision.
Furthermore, long-term adherence to a bland diet without professional guidance could risk nutritional deficiencies, as it may lack certain nutrients present in a wider variety of foods.
The menu for a bland diet primarily focuses on foods that are easy to digest, not overly spicy or acidic, and gentle on the stomach and intestines. It includes a variety of items across all food groups, prepared in ways that minimize potential irritation to the digestive system.
A soft bland diet includes foods from various categories, all chosen for their ease of digestion and low irritant properties ( 2 ) ( 3 ) :
Lean meats like chicken, turkey, or fish, tofu, eggs, and well-cooked legumes offer easily digestible protein. They’re often cooked using gentle methods like steaming or poaching.
Refined grains like white rice, pasta, and bread are typically easier to digest than their whole-grain counterparts.
Well-cooked or canned fruits and vegetables are usually recommended over raw ones, as they’re easier to digest. Bananas, applesauce, cooked potatoes or squash, and canned tomatoes are popular choices.
Is a Diet Break Really Effective? Here’s What Studies SayLow-fat or non-fat dairy products are more easily digestible than full-fat versions. Examples include low-fat milk, yogurt, and cottage cheese. Some individuals may need to limit these depending on personal tolerance.
Healthy fats like olive oil, avocado, or nut butter are beneficial for gut health. These can be included in moderation.
While following a bland diet, certain foods should be avoided due to their potential to aggravate the digestive system ( 2 ) ( 3 ):
These can irritate the lining of the stomach and esophagus, exacerbating symptoms like heartburn. Foods that fall into this category include chili peppers, hot sauces, and spicy condiments. Herbs and spices like cayenne pepper, curry powder, and horseradish should also be avoided. You can use mild seasonings like salt, pepper, garlic powder, and parsley instead.
Fried foods can be difficult to digest and often contain high amounts of unhealthy fats. Thus, any deep-fried food should be avoided. Examples of such foods include french fries, potato chips, fried chicken, and doughnuts.
Alcohol can irritate the gastrointestinal tract and may worsen conditions like GERD and gastritis. All types of alcohol including beer, wine, and spirits should be avoided.
Caffeine stimulates the production of stomach acids, which can worsen the symptoms of those with digestive disorders. Coffee, tea, and energy drinks are best avoided on a bland diet.
High-fat foods are different from healthy fats as they can be difficult to digest. Foods that should be avoided include fatty cuts of meat, butter, cream cheese, and full-fat dairy products.
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