Leena Watts
A bland diet is typically prescribed to alleviate digestive issues and reduce gastrointestinal inflammation. It is also recommended for those recovering from stomach or intestinal surgery. The diet is usually temporary and includes soft, low-fat, and low-fiber foods that are easy to digest. While the name suggests a lack of flavor, there are many spices and herbs that can be used to enhance the taste of meals while adhering to a bland diet.
| Characteristics | Values |
|---|---|
| Type | Sweet spices |
| Examples | Ginger root, cinnamon stick, nutmeg, cloves, star anise |
| Other forms | Dried herbs, fresh herbs |
| Examples of dried herbs | Rosemary, thyme, fennel seed, bay leaves |
| Examples of fresh herbs | Parsley, basil, mint, dill |
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What You'll Learn
Ginger root
A bland diet is typically prescribed after stomach or intestinal surgery, or to treat stomach ulcers, nausea, vomiting, diarrhoea, gas, or heartburn. Bland foods are soft, not very spicy, and low in fat and fibre.
Ginger can be used in many forms: fresh, dried, ground, preserved, or as an oil or juice. Fresh ginger is peeled and can be sliced, diced, shredded, or grated. It can be used in recipes like stir-fries, curries, soups, stews, and dry rubs. It can also be added to tea. Ginger powder is most often used in baking.
When buying ginger, look for roots that are firm to the touch, with a taut, thin skin and flesh that snaps easily from the main body. Avoid any pieces that are shrivelled up or have soft spots. Ginger can be stored in the refrigerator for up to three weeks or in the freezer.
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Cinnamon
A bland diet is typically prescribed in the initial weeks after stomach or intestinal surgery, or if you are suffering from stomach ulcers, nausea, vomiting, diarrhea, gas, heartburn, or other gastric upsets. Bland foods are soft, not very spicy, and low in fat and fiber. Cinnamon is a spice that can be consumed as part of a bland diet.
While following a bland diet, it is important to keep your pantry stocked with low-fiber grains such as white flour, white pasta, couscous, white rice, and rice noodles. Refined cereals like cream of wheat, farina, and cornflakes are also good options. Fresh, raw fruits and vegetables can be hard to digest, so steaming, poaching, or baking them is recommended. Starchy vegetables like white potatoes and sweet potatoes are great to have on hand and can be used in a variety of dishes.
It is important to note that while cinnamon is a suitable spice for a bland diet, very hot spices are not recommended. Other spices that can be consumed as part of a bland diet include ginger root, nutmeg, cloves, star anise, thyme, allspice, and paprika.
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Cloves
A bland diet is typically prescribed in the initial weeks after stomach or intestinal surgery, or if you are suffering from stomach ulcers, or other gastric issues like nausea, vomiting, diarrhea, gas, or heartburn. Bland foods are soft, not very spicy, and low in fat and fiber. It is best to consume small, frequent meals while following this diet.
Other spices that can be used in a bland diet include cinnamon, nutmeg, ginger, and star anise. Dried herbs like rosemary, thyme, fennel seed, and bay leaves can also be used, as well as fresh herbs like parsley, basil, mint, and dill. Sea salt is also recommended to bring out the flavor in your food without upsetting your system.
Foods to avoid when on a bland diet include spicy, fried, or raw foods, as well as alcohol and caffeine. Onions and garlic should also be avoided unless cooked whole and removed before eating.
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Nutmeg
While following a bland diet, nutmeg is one of the spices that should be replaced. A bland diet is typically prescribed in the initial weeks after stomach or intestinal surgery, or if you are suffering from stomach ulcers, nausea, vomiting, diarrhoea, gas, or heartburn. Bland foods are soft, not very spicy, and low in fat and fibre. Nutmeg is known to be used in larger quantities in baked goods and desserts, which may not be suitable for a bland diet.
However, nutmeg has many health benefits and can be added to a bland diet in small quantities. Nutmeg is a rich source of antioxidants, which help protect against the signs of ageing and serious conditions such as cancer, heart disease, and liver disease. It also has antibacterial properties that are effective against oral pathogens that cause disease and bad breath. Nutmeg oil is used in several dental products.
- Add it to tea or warm milk.
- Use it to season bland vegetables such as carrots or beetroots.
- Sprinkle over oatmeal or other refined cereals like cream of wheat or farina.
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Fennel
A bland diet is typically prescribed in the initial weeks after stomach or intestinal surgery or if you are suffering from stomach ulcers or other gastric upsets like nausea, vomiting, diarrhoea, gas or heartburn. It is recommended to eat small, frequent meals, with foods that are soft, not very spicy, and low in fat and fibre.
There are many ways to incorporate fennel into your diet. You can substitute fennel stalks for celery stalks in soups or stews, wrap fennel in tin foil with ham and root vegetables and cook in the oven, or sauté fennel and use it as a bed for roast chicken or pork. You can also dice or slice fennel and add it to a salad, or roast fennel wedges with salt, pepper, and butter. Fennel tea is another option, made by steeping fennel seeds in hot water, and it is often used as a traditional remedy to improve digestion.
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Frequently asked questions
A bland diet is a controlled diet that includes foods that are soft, low in fat and fiber, and easy to digest. It is usually recommended to ease digestive issues and reduce gastrointestinal inflammation.
Spices with strong flavours or high heat should be avoided on a bland diet. However, fresh or dried herbs and sweet spices can be used to add flavour. Some suitable spices include ginger, cinnamon, nutmeg, cloves, and star anise.
Recommended food staples for a bland diet include lean meats, low-fat dairy, eggs, tofu, white flour, white pasta, couscous, white rice, and refined cereals. Bland vegetables, such as potatoes, can also be included.
Foods that are high in fibre, spicy, fried, or raw should be avoided. Alcohol and caffeine should also be eliminated as they can irritate the stomach and cause gastric issues. Sugary foods and high-fat dairy products are also not recommended.
Yes, while following a bland diet, you can add flavour to your food using herbs and sweet spices. Fresh herbs like parsley, basil, mint, and dill can be used generously. Onions and garlic should be avoided, but a pinch of asafetida (hing) can be used as a substitute to add a garlicky or onion-like flavour.
