Leena Watts
A bland diet is a doctor-recommended diet for patients with gastrointestinal issues like heartburn, nausea, vomiting, gas, or ulcers. It includes foods that are soft, not spicy, and low in fiber and fat. It is also sometimes referred to as the BRAT diet, which stands for bananas, rice, applesauce, and toast. Lean meats and proteins such as skinless chicken, fish, and tofu are usually allowed in bland diets, depending on how they are prepared. High-fat condiments and fried foods should be avoided. Good sources of protein on a bland diet include eggs, low-fat milk and yoghurt, and natural, smooth nut butters.
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What You'll Learn
Lean meats and seafood
Lean Meats
When it comes to lean meats, skinless and boneless chicken and turkey are excellent options. These meats are naturally lower in fat compared to other animal sources of protein. Before cooking, remove the skin to eliminate the layer of fat between the skin and the meat. Instead of frying, opt for low-fat cooking methods like roasting, grilling, steaming, or boiling. Roasting, in particular, keeps the meat tender, making it ideal for a bland diet.
For those who enjoy pork, choose leaner cuts like pork loin, tenderloin, centre loin, or ham. Trim any visible fat to further reduce the fat content. Avoid adding spicy rubs, sauces, or marinades, as these can cause gastrointestinal distress. Instead, cook pork with mild seasonings and vegetables like carrots, onions, and bell peppers.
Seafood
Most seafood is tender and naturally low in fat, making it a suitable choice for a bland diet. Opt for fish and shellfish that have been cooked using low-fat methods without added fat. Grilling, baking, steaming, and boiling are excellent choices. Avoid high-fat preparations like deep-frying, and stay away from high-fat condiments such as drawn butter or tartar sauce.
Examples of seafood that can be included in a bland diet are:
- Whitefish
- Crab
- Lobster
- Mussels
- Oysters
- Scallops
- Clams
- Prawns
By choosing lean meats and seafood prepared with mild seasonings and little to no fat, you can include these valuable sources of protein in your bland diet while still maintaining its nutritional guidelines.
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Poultry
A bland diet is often recommended for those suffering from gastrointestinal issues like heartburn, nausea, vomiting, gas, or ulcers. It typically involves eating foods that are mild in flavor and excludes spicy, greasy, or high-fat foods.
When it comes to poultry as a source of protein in a bland diet, there are some specific guidelines to follow. Firstly, opt for chicken or turkey, as these are naturally lower in fat compared to other animal sources of protein. Choose boneless chicken breasts or turkey cutlets for the leanest option, and always remove the skin before cooking to reduce the fat content.
Instead of frying, which can add unnecessary fat, try low-fat cooking methods like roasting. Roasting helps keep the meat tender, making it easier to digest and suitable for a bland diet. You can also marinate the poultry in fruit juices like orange or pineapple juice to enhance its natural flavor without making it too spicy or greasy.
When serving poultry on a bland diet, consider adding a low-fat gravy to maintain moisture and enhance flavor without increasing the fat content. It is also important to pair poultry with suitable sides that align with the bland diet guidelines. Focus on soft, cooked vegetables or canned/bottled fruits that are not fibrous or seeded. Some good options include bananas, melon, and avocados.
In addition to poultry, there are other lean protein sources that can be included in a bland diet. Fish and seafood are excellent choices, especially when prepared using low-fat cooking methods like grilling, baking, steaming, or poaching. Just be mindful of high-fat condiments like tartar sauce or drawn butter, as these can add significant amounts of fat to an otherwise lean protein source.
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Eggs
A bland diet is often recommended for those suffering from gastrointestinal issues like heartburn, nausea, vomiting, gas, or ulcers. It includes foods that are mild in flavor, low in fat, and low in fiber. Lean protein sources are safe to eat as part of a bland diet, as long as they are prepared with mild seasonings and little to no fat.
It is important to note that eggs should be handled and stored properly to avoid any risk of foodborne illness. Additionally, while eggs are a good source of protein, they may not provide all the essential amino acids needed by the body. Combining eggs with other protein sources or including a variety of plant-based or animal-based proteins in your diet can ensure you get a full range of amino acids.
For those who are unable to consume eggs due to allergies, intolerances, or availability, there are alternative protein sources that can be included in a bland diet. Skinless roasted or baked chicken, turkey, and seafood prepared with minimal fat are good options. Plant-based proteins like tofu, edamame, and certain beans can also be included, keeping in mind that some beans can cause gas.
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Dairy products
Milk is a well-known source of protein and is often recommended for children to help them grow up "big and strong". However, it is important to note that milk is not the only source of protein, and there are plenty of plant-based alternatives that can provide sufficient protein for people of all ages. A standard eight-ounce serving of cow's milk contains eight grams of protein, but some brands may offer fortified versions with up to 13 grams of protein per serving.
Yogurt is another dairy product that is high in protein, especially Greek yogurt or skyr. The protein concentration can be increased by straining the yogurt to remove lactose, and plain nonfat Greek yogurt has the highest protein percentage. Low-fat and full-fat Greek yogurt are also good options. In addition to being weight-loss friendly, yogurt may also be beneficial for bone health, as it provides calcium to reduce the risk of bone fractures.
Cheese is also a source of protein and can be included in a healthy diet, especially for babies and young children. Pasteurised full-fat cheese, such as mild cheddar, cottage cheese, and cream cheese, can be given to babies from six months old.
For those following a bland diet, most dairy products are suitable as they are easy on the stomach and digestive tract. This includes milk, yogurt, and cheese, as well as ice cream in moderation (without nuts).
It is important to note that some people may need to avoid dairy products due to lactose intolerance or allergies to cow's milk protein. Lactose-free dairy products are available, which contain the same vitamins and minerals as regular dairy, but also have an added enzyme to help digest lactose. Dairy-free alternatives, such as soy, rice, oat, almond, and coconut milk, can also be good sources of protein and calcium.
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Natural nut butters
A bland diet is typically recommended for those suffering from gastrointestinal issues, such as heartburn, nausea, vomiting, gas, or ulcers. It involves eating foods that are mild in flavour and low in fibre. While this diet can be challenging due to its limited variety, it is important to plan meals in advance to ensure a balanced intake of nutrients.
Peanut butter, a classic favourite, offers a good balance of protein, fat, and fibre. It is a versatile spread that can be enjoyed in sandwiches, snacks, or even blended into a smoothie. If you're looking for a peanut butter that is free of palm oil or other hydrogenated oils, consider a natural option like Teddie All Natural Smooth Peanut Butter.
In addition to peanut butter, there are several other natural nut butters that can enhance your diet. Almond butter, for example, is a nutritious option packed with heart-healthy monounsaturated fats, vitamins, and minerals. With nearly 19 grams of fat and almost 5 grams of protein per 200-calorie serving, it can help curb your hunger between meals. Try stirring it into oatmeal or using it as a base for baked goods.
If you're looking for a nut butter with the highest amount of omega-3 fatty acids, walnut butter is the way to go. While it is lower in protein and fibre compared to other nut butters, it boasts impressive anti-inflammatory properties and helps manage cholesterol levels. For a tasty treat, spread it on cranberry walnut toast or blend it into a smoothie.
For those with peanut or tree nut allergies, sunflower seed butter and tahini (made from ground sesame seeds) are excellent alternatives. Sunflower seed butter is a great source of protein, healthy fats, magnesium, fibre, vitamin E, and other nutrients. Tahini, known for its complex, savoury flavour, is naturally free of sugar and can add a creamy texture to sauces, dressings, and dips.
When incorporating natural nut butters into your bland diet, remember to practise portion control. Nut butters are calorie-dense, with approximately 80-100 calories per tablespoon, so a little goes a long way. Enjoy them in moderation as part of a balanced diet that includes a variety of nutritious whole foods.
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Frequently asked questions
A bland diet is a controlled diet that includes foods that are soft, not spicy, and low in fibre. It is typically recommended to address the symptoms of gastrointestinal distress, such as heartburn, vomiting, diarrhoea, and nausea. It is also effective in treating peptic ulcers and GERD.
Good sources of protein that are suitable for a bland diet include skinless roasted or baked chicken, eggs, low-fat milk, yoghurt, and natural, smooth nut butters. Most seafood is also a good option, as it is tender and naturally low in fat. Choose fish and shellfish that have been cooked using low-fat methods like grilling, baking, steaming or boiling.
Foods that are high in fibre, spicy, fried, or raw should be avoided in a bland diet. Alcohol, caffeine, and sugary foods are also not recommended. High-fibre, whole-grain foods, and gluten should be avoided as they may irritate the gut.
