Foods to Eat, Benefits, and More

Grains

Grains come from plants like wheat, rye, and oats. They’re in foods like bread, pretzels, and crackers.

Generally, nutritional guidelines advise choosing whole grains for better digestion and health. But that’s not the case when following a bland diet. “Whole grains are typically higher in fiber and harder to digest,” says Reisdorf, who recommends choosing refined grains for gentler digestion with a bland diet.

The best refined grains recommended by our experts for a bland diet include:

White bread
White rice
White crackers
Pretzels
Quick-cook oatmeal

Low-Fat or Fat-Free Dairy

Foods in the dairy group can work well in a bland diet and provide vital nutrients like calcium, potassium, and vitamin D — just be sure to choose low-fat or fat-free options for easiest digestion.

The best low-fat or fat-free dairy options recommended by our experts for a bland diet include:

Milk
Cottage cheese
Mild cheeses like mozzarella and ricotta
Yogurt
Pudding
Soy milk

Protein

Foods that contain protein do a lot for your body: They help build muscle, fight infection, and give you energy. While plenty of proteins fit well into a bland diet, keeping your choices lean — and scaling back on seasoning — helps make them more easily digestible.

The best sources of protein recommended by our experts for a bland diet include:

Eggs
Chicken
Fish
Shellfish
Tofu
Creamy peanut butter
Unsalted bone broth

To make sure your protein is easier to digest, try not to overcook it. And skip any spices beyond salt and pepper, Young advises.

Vegetables

Whether you love vegetables or avoid them, they’re a great source of various vitamins and minerals. Many vegetables are high in fiber, though. If you’re following a bland diet, it’s important to look for lower-fiber options.

The best vegetables recommended by our experts for a bland diet include:

Spinach
Carrots
Acorn squash
Pumpkin
Vegetable juice (not tomato based)

Avoid raw vegetables, which are harder to digest. Instead, cook vegetables until they’re soft, but avoid any fried options. Canned or frozen varieties can also be good options for a bland diet.

Fruits

Fruits are packed with nutrients like potassium, vitamin C, and folate. However, like vegetables, they can contain a lot of fiber. But unlike vegetables, you can eat raw fruit on a bland diet, especially softer varieties.

The best fruits recommended by our experts for a bland diet include:

Bananas
Applesauce
Melons
Canned fruit
Non-citrus fruit juices

Read the full article here

Grains

Low-Fat or Fat-Free Dairy

Protein

Vegetables

Fruits

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