Madeleine Hull
A bland diet is often recommended for people experiencing gastrointestinal inflammation or digestive issues, such as nausea, diarrhea, and bloating. The goal of this diet is to avoid foods that could trigger or worsen these symptoms and instead opt for soft, low-fiber foods that are gentle on the digestive system. While following a bland diet, it is essential to ensure adequate nutrition and fluid intake, as the diet may lack certain nutrients and can cause constipation due to its low fiber content. So, what can you add to rice to make it more appetizing and nutritious while adhering to a bland diet?
| Characteristics | Values |
|---|---|
| Purpose | To eliminate foods that cause digestive issues, such as bloating, diarrhea, gas, and nausea |
| Food types | Low-fiber, soft, and gentle on the digestive system; low-fat or fat-free dairy; lean protein; starchy vegetables; cooked or canned fruits without seeds or skin |
| Specific foods to include | Bananas, rice, applesauce, toast, eggs, skinless chicken, fish, low-fat milk, yogurt, peanut butter, white bread, seedless rye, refined wheat products, white potatoes, sweet potatoes, avocado, tofu, olive oil, herbs, and spices |
| Foods to avoid | High-fat, spicy, or gas-producing foods; fatty meats; cruciferous vegetables like broccoli and cauliflower; high-fiber whole grains; acidic foods like tomatoes; dried fruits; alcohol and caffeine |
| Fluids | Plenty of water and other fluids to prevent constipation |
| Lifestyle | Smaller meals, slow eating, and avoiding lying down after eating; stress management and weight reduction |
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What You'll Learn
Lean proteins like fish or poultry
Lean proteins like fish and poultry are an excellent addition to rice on a bland diet. They provide essential nutrients, vitamins, and minerals, and can help you feel full and satisfied until your next meal.
When choosing fish, opt for white-fleshed varieties, which are quite lean and provide excellent sources of protein, with less than 3g of fat, 20-25g of protein, and 85-130 calories per 3.5oz. You can buy lean fish fresh, frozen, or canned, but avoid breaded fish. Instead, choose grilled, baked, or broiled fish, and opt for no-added-salt or low-salt options. Rinse the fish before cooking to remove any remaining salt. Examples of lean fish include anchovies, salmon, cod, tuna, sardines, and albacore tuna.
If you're opting for poultry, choose skinless options, as the skin can add unnecessary fat. Examples of lean poultry include chicken or turkey, with a recommended portion size of 80g cooked (100g raw). When buying chicken or turkey, you can opt for bone-in or skin-on parts, which tend to be less expensive, and simply remove the skin before cooking. Choose poultry that has not been injected with a sodium solution.
When preparing and cooking your lean proteins, use healthy cooking methods such as air frying, slow cooking, baking, broiling, or roasting. Avoid frying, as this can add unnecessary fat and calories.
In addition to providing a good source of protein, lean proteins like fish and poultry can also offer other nutritional benefits. For example, they are a good source of zinc, iron, and B vitamins.
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Low-fat or fat-free milk, yogurt, and mildly-flavoured cheeses
A bland diet is often recommended for people experiencing gastrointestinal inflammation from infections, diverticulitis, or flare-ups of chronic conditions like Crohn's disease or ulcerative colitis. It typically includes low-fibre, soft, and mild foods that are easy to digest and gentle on the stomach. The diet eliminates foods that could cause or worsen symptoms such as bloating, diarrhoea, gas, and nausea.
Low-fat or fat-free milk, yoghurt, and mildly flavoured cheeses are excellent additions to a bland diet. These dairy products provide essential nutrients such as calcium, protein, iodine, vitamins A and D, riboflavin, vitamin B12, and zinc. They are also good sources of healthy fats, which can aid in reducing gastrointestinal inflammation.
When choosing milk for a bland diet, opt for plain fat-free or low-fat varieties. You can also enjoy drinks made with fat-free or 1% fat milk and cocoa or other low-fat drink powders. If you prefer plant-based milk, choose fortified options like oat, soy, or almond milk. Avoid whole milk as it is higher in fat and may irritate the stomach.
For yoghurt, plain fat-free or low-fat options are best. You can also enjoy frozen yoghurt as long as it meets the fat requirements. Stay away from full-fat yoghurt and those with added sugars or artificial ingredients, as they may aggravate digestive issues. Additionally, some people with gastrointestinal issues may be intolerant to lactose or milk proteins, so be mindful of any discomfort and adjust your choices accordingly.
When it comes to cheese, opt for low-fat varieties such as dry-curd or low-fat cottage cheese, or natural cheeses made with fat-free or low-fat milk. Ensure that the cheese you choose has no more than 3 grams of fat per ounce and no more than 1 gram of saturated fat per ounce. Examples of suitable cheeses include cottage cheese and other mildly flavoured cheeses. Avoid strongly flavoured cheeses and those that are high in fat, as they may irritate the stomach and worsen symptoms. Remember, individual tolerances vary, so choose the dairy products that work best for your body and align with your doctor's recommendations.
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Eggs
A bland diet typically includes low-fibre foods that are gentle on the digestive system and help alleviate symptoms such as bloating, diarrhoea, gas, and nausea. Eggs are a good source of protein on a bland diet. Here are some ways to prepare eggs with rice:
Fried Rice
Fried rice is a versatile dish that can be modified with various ingredients. To make egg fried rice, heat butter and oil in a skillet over medium heat. Crack the desired number of eggs into the pan and sprinkle with salt. Cook for 3 to 5 minutes or until the whites are set and crispy, and the yolks are cooked to your preference. You can serve this with vegetables, soy sauce, and leftover cooked rice.
Poached Eggs
To make poached eggs, fill a saucepan with water about 3 inches from the top and add 2 tablespoons of white vinegar. Bring the water to a simmer over medium heat. Vigorously stir the water to create a vortex and carefully slip the egg into the vortex. Cook each egg one at a time for 3 to 4 minutes or until the whites are set and the yolks are cooked as desired. You can serve poached eggs over creamy rice with hollandaise sauce or baked feta rice with harissa.
Rice Bowl
You can make a breakfast, lunch, or dinner rice bowl with eggs and rice. For example, a Morning Power Bowl with sweet potato and fried egg, or a Bacon and Egg Kimchi Bowl.
Italian Rice Balls
Another option is to make Italian rice balls, or arancini, using eggs and rice. These can be cooked in an air fryer and served as appetizers or snacks.
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Starchy vegetables like white potatoes and sweet potatoes
Sweet potatoes can be used as a substitute for rice, providing a nutrient-packed and versatile option. To make sweet potato "rice", start by selecting fresh sweet potatoes that are firm and free of soft spots, bruising, or cracks. Roughly chop the sweet potatoes, then use a food processor to blitz them into small, evenly sized pieces. Heat a non-stick skillet over medium heat and add olive oil or butter, along with the shredded sweet potato, salt, and black pepper. Cook for around 20 minutes, stirring occasionally, until the sweet potato is tender and lightly browned.
For a savoury twist, you can add spices like chili powder or garlic powder during cooking. Fresh herbs, toasted sesame seeds, or a squeeze of lemon juice can also enhance the flavour. If you're feeling creative, try serving your sweet potato "rice" with dishes like spicy mushroom black bean fritters, smoky BBQ beans, or Mexican shredded chicken.
White potatoes, on the other hand, can be combined with rice to create a hearty and flavourful dish known as potato rice or aloo rice. This Indian dish involves stir-frying potatoes with spices and mixing them with precooked rice. Start by cooking the rice according to your preferred method. While the rice cooks, peel and dice the potatoes, then add them to a bowl of water to prevent discolouration. Heat oil in a wide pan or skillet and add whole spices, onions, garlic, and chilli. After a few minutes, drain the potatoes and add them to the pan, sautéing until tender. Finally, stir in spices like turmeric, red chilli powder, mint, salt, and garam masala. Serve the potato rice hot with yogurt and a veggie salad, adjusting the seasoning to your taste.
By incorporating starchy vegetables like white potatoes and sweet potatoes into your rice dishes, you can create tasty and nutritious meals that align with a bland diet's focus on soft, mild, and easily digestible foods.
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Bananas, canned applesauce, and other cooked or canned fruits
A bland diet is an eating plan that emphasizes foods that are easy to digest. It is sometimes referred to as the BRAT diet, which stands for bananas, rice, applesauce, and toast. The diet includes low-fiber foods that have a soft consistency and are gentle on the digestive system. It is generally recommended for people experiencing gastrointestinal inflammation from infections, diverticulitis, or flares of a chronic condition, such as Crohn's disease or ulcerative colitis.
Bananas are a good source of nutrition on a bland diet. They are soft and easy to digest, and provide essential nutrients like potassium and vitamin C. Ripe bananas are especially beneficial as they are sweeter and easier on the stomach.
Canned applesauce is another option to add to rice on a bland diet. It is soft and gentle on the digestive system. Look for unsweetened or naturally sweetened varieties without added sugars or preservatives. Making homemade applesauce is also an option, ensuring a natural and healthy product.
Other cooked or canned fruits can be included in a bland diet, as long as they are soft, not fibrous or seeded, and have a mild flavour. Canned or bottled fruits tend to be softer and have less fibre than fresh fruits, making them easier to digest. Examples include canned peaches, pears, and mangoes. When preparing cooked fruits, poaching or stewing are gentle cooking methods that preserve the integrity of the fruit while making it soft and digestible. It is important to avoid fruits with skin or tiny seeds, as these have too much fibre for a bland diet. Additionally, the acidity of certain fruits may trigger heartburn in some individuals.
It is important to note that a bland diet should only be followed for a short period when necessary, as it may not provide all the required nutrients for long-term health. Consult with a healthcare professional to determine the appropriate duration and specific foods to include in your bland diet.
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Frequently asked questions
A bland diet includes low-fibre foods that are soft and gentle on the digestive system. It is also known as the BRAT diet, which stands for bananas, rice, applesauce, and toast. The goal of a bland diet is to avoid foods that could cause digestive issues such as bloating, gas, nausea, and
You can pair rice with other low-fibre foods such as bananas, applesauce, and toast. Lean proteins like fish or poultry are suitable, as well as eggs, low-fat milk, and yogurt. For flavour, you can use herbs and sweet spices like ginger root, cinnamon, and nutmeg.
High-fibre, whole-grain foods, and raw fruits and vegetables should be avoided as they can be hard to digest. Other foods to avoid include high-fat dairy, strongly-flavoured cheeses, cruciferous vegetables (e.g. broccoli, Brussels sprouts), tomatoes, dried fruits, and fruit juices.
