Bland diets have been around for centuries, and they can be a great way to help alleviate digestive symptoms associated with various health conditions. While bland food may not sound very appetizing, there are actually a variety of foods you can enjoy on a bland diet that are both delicious and healthy.
Let’s take a look at the types of food included in the bland diet:
Grains: Grains like white rice, oatmeal, quinoa, and millet are all common staples of the bland diet. These grains provide essential fibre and nutrients while being easy on the stomach.
Proteins: Protein is essential for any diet, but when it comes to a bland diet it’s important to choose proteins that aren’t too difficult to digest. Egg whites, fish (like halibut or cod), tofu, tempeh and shellfish are all good options for protein-rich meals.
Fruits & Veggies: Fruits and vegetables make up an important part of any balanced diet, including those following a bland diet. Cooked vegetables like squash, sweet potatoes and carrots are generally well tolerated on a bland diet as are cooked fruits like applesauce and pears.
Dairy Products: Dairy products can be tricky to digest even in small amounts so it is best to avoid them while following a bland diet. However if dairy is consumed it should be low fat varieties such as cottage cheese or plain Greek yogurt as well as lactose-free milk alternatives such as almond milk or oat milk.
Beverages : Beverages should be limited to water and herbal teas while following a bland diet since most caffeinated drinks like coffee or teas with caffeine can increase stomach irritation. Plain lemon water can also be enjoyed in moderation throughout the day if desired.
Condiments & Spices : Spices and condiments should be avoided while following the bland diet since these can worsen stomach pain due to their acidic content or potency when added in large amounts . Instead use simple herbs like thyme and basil sparingly which have calming effects on the digestive system .
Following a balanced yet nondescript diet doesn’t mean that meals have to be boring. With some creative thinking, even dishes made from mostly mild ingredients have flavor potential. For example, roasted white chicken with garlic butter mashed potatoes, steamed broccoli topped with lemon juice, baked pears with Greek yoghurt, quinoa stir fry with veggies, cheesy egg toast muffins, banana pancakes with walnuts, etc. All these meals provide nutrition without being hard on the stomach.
Bland diets don’t have to limit you – instead look at them as an innovative opportunity for creating flavorful recipes! Use this guide as inspiration when building your own menu plans based off of mild ingredients while keeping your taste buds satisfied too!