20+ Bland Diet Recipes for Upset Stomach
When your stomach is upset, the last thing you want to think about is food. Nausea, cramping, diarrhea, or just that unsettled feeling can make eating feel impossible. But your body still needs fuel to heal. That’s where a bland diet comes in.
A bland diet is not about boring, flavorless food. It’s about choosing gentle, low‑fiber, low‑fat, and non‑spicy foods that are easy to digest. Think plain crackers, white rice, broth, applesauce, and bananas. These foods calm inflammation, reduce irritation, and give your gut a break.
This guide gives you over 20 bland diet recipes that are soothing, simple, and effective for upset stomachs, whether you’re recovering from the flu, dealing with a GI flare‑up, or post‑surgery. You’ll find clear instructions, ingredient tables, and full nutritional facts.
What Is a Bland Diet? (The 3 Simple Rules)
The bland diet is often called the BRAT diet (Bananas, Rice, Applesauce, Toast), but it includes many more gentle foods.
The 3 Golden Rules
- Low fat – Fat is harder to digest and can trigger nausea or diarrhea. Keep each meal under 5‑10g of fat.
- Low fiber (soluble fiber only) – Insoluble fiber (raw vegetables, whole grains) can irritate an inflamed gut. Soluble fiber (bananas, rice, oats) is gentle.
- No irritants – Avoid spicy foods (chili, curry), acidic foods (tomatoes, citrus), caffeine, alcohol, dairy (except small amounts of low‑fat yogurt), and gas‑producing foods (beans, broccoli, onions).
When to Use a Bland Diet
- Acute gastroenteritis (stomach flu)
- Nausea, vomiting, or diarrhea
- After surgery (especially abdominal)
- Diverticulitis flare‑ups
- Gastritis or GERD (mild)
- Post‑chemotherapy or radiation
Important: If symptoms last more than 2‑3 days or include high fever, blood in stool, or severe pain, see a doctor.
Bland Diet Food Guide: Eat This, Not That
| Category | Eat (Gentle) | Avoid (Irritating) |
|---|---|---|
| Grains | White rice, white bread, plain pasta, cream of wheat, rice cakes, saltine crackers, oatmeal (smooth) | Whole grains, brown rice, bran, quinoa, popcorn, seeded breads |
| Fruits | Bananas, applesauce, canned peaches/pears (in juice), ripe melon, peeled ripe pears | Citrus fruits, berries with seeds, dried fruit, pineapple, raw apples |
| Vegetables | Cooked carrots, cooked zucchini, peeled potatoes (mashed or boiled), pumpkin purée | Raw vegetables, broccoli, cauliflower, cabbage, onions, garlic, peppers |
| Proteins | Skinless chicken breast (boiled or baked), turkey breast, eggs (scrambled, poached), tofu (plain), low‑fat cottage cheese (small amounts) | Fatty meats, fried meat, sausage, bacon, beef, pork, fish (except mild white fish like cod in small amounts), beans, lentils |
| Dairy | Low‑fat plain yogurt (with live cultures), low‑fat milk (small amounts), low‑fat cottage cheese | Full‑fat dairy, cream, cheese (except small amounts of mild cheese like mozzarella), ice cream |
| Fats | Small amount of olive oil or coconut oil (1 tsp per meal) | Butter, margarine, fried foods, creamy sauces |
| Beverages | Water, herbal tea (chamomile, peppermint), clear broth, diluted apple juice | Coffee, black tea, soda, alcohol, acidic juices (orange, grapefruit) |
| Other | Plain crackers, pretzels, plain instant potatoes, rice pudding (low‑fat), gelatin | Spices (except salt and tiny amounts of mild herbs), vinegar, pickles, chocolate, nuts, seeds |
Pro tip: Start with clear liquids (broth, water, apple juice) for the first few hours after vomiting. Then add bland solids slowly.
20+ Bland Diet Recipe Ideas (By Meal)
Here are over 20 simple, gentle ideas. Most require very few ingredients and minimal cooking.
Breakfast / Light Meals (6 Ideas)
- Cream of Wheat – Cooked with water or low‑fat milk. Top with a sprinkle of sugar or a drizzle of honey.
- Mashed banana with rice cereal – Mix ½ mashed banana with ½ cup baby rice cereal thinned with warm water.
- Plain scrambled eggs – 1‑2 eggs scrambled with non‑stick spray (no butter). Serve with 2 saltine crackers.
- Plain low‑fat yogurt – ½ cup with 1 tbsp honey and 2 tbsp applesauce.
- Oatmeal (smooth) – ¼ cup rolled oats cooked with water until very soft. Add a pinch of salt.
- White toast with a thin smear of low‑fat cream cheese – 1 slice, crusts removed if desired.
Lunch / Light Meals (6 Ideas)
- White rice with steamed carrots – ½ cup cooked white rice + ½ cup finely chopped cooked carrots (well‑softened).
- Plain pasta with olive oil – 1 cup plain cooked pasta (spaghetti or macaroni) tossed with 1 tsp olive oil and a pinch of salt.
- Baked potato (no skin) – 1 small potato, baked, skin removed, mashed with 1 tbsp low‑fat milk. No butter.
- Chicken & rice soup – Clear broth with small pieces of boiled chicken breast and white rice. No vegetables except maybe a few soft carrot pieces.
- Turkey & avocado roll‑ups – 2 slices of plain turkey breast, each with 1 thin slice of avocado (optional, if tolerated). Roll and eat cold.
- Applesauce & cottage cheese bowl – ½ cup low‑fat cottage cheese + ¼ cup unsweetened applesauce.
Dinner / Heartier Meals (6 Ideas)
- Poached chicken breast with mashed potatoes – Poach chicken in water until tender. Serve with mashed potatoes made with low‑fat milk (no butter).
- Baked cod with white rice – 3 oz cod baked with a little water, no oil. Serve with ½ cup white rice.
- Egg noodle soup – Very low‑sodium chicken broth, thin egg noodles, and tiny pieces of boiled carrot.
- Tofu & zucchini stir‑fry (no oil) – Cubed firm tofu and sliced zucchini, steamed in a pan with a little water and a pinch of salt.
- Mashed sweet potato – 1 small sweet potato, boiled, skin removed, mashed with 1 tbsp low‑fat milk.
- Plain pumpkin purée with rice – ¼ cup canned pumpkin purée mixed into ½ cup cooked white rice. No spices.
Snacks & Drinks (6 Ideas)
- Saltine crackers (4‑6)
- Rice cakes (1‑2 plain)
- Pretzels (unsalted)
- Gelatin (plain, unflavored) made with apple juice
- Chamomile tea with a little honey
- Clear broth (chicken or vegetable) – Warm, sipped slowly.
3 Complete Bland Diet Recipes (Numbered)
Recipe 1: Soothing Chicken & Rice Porridge (Congee)
This is a staple for upset stomachs across many cultures. It’s warm, hydrating, and incredibly gentle.
Ingredients:
| Ingredient | Amount |
|---|---|
| Boneless, skinless chicken breast | 4 oz |
| White rice (jasmine or short‑grain) | ¼ cup |
| Low‑sodium chicken broth or water | 3 cups |
| Salt | A pinch |
| Thinly sliced ginger (optional, if tolerated) | 3‑4 slices |
Instructions:
- Rinse rice until water runs clear. Set aside.
- In a medium pot, bring broth (or water) to a gentle simmer.
- Add rice and ginger (if using). Simmer for 15 minutes, stirring occasionally.
- Add the whole chicken breast. Continue simmering for another 15‑20 minutes until chicken is cooked through and rice has broken down into a porridge consistency.
- Remove chicken, shred with two forks, and return to the pot.
- Discard ginger slices. Add a pinch of salt. Serve warm.
Nutritional Facts (per serving – about 1.5 cups):
| Nutrient | Amount |
|---|---|
| Calories | 310 |
| Protein | 24g |
| Carbohydrates | 38g |
| Fiber | 1g |
| Total Fat | 6g |
| Saturated Fat | 1.5g |
| Sodium | 320mg (varies with broth) |
Recipe 2: Baked Applesauce with Cinnamon (No Added Sugar)
Warm, naturally sweet, and gentle on the stomach.
Ingredients:
| Ingredient | Amount |
|---|---|
| Apples (peeled, cored, chopped – any sweet variety) | 2 medium |
| Water | ¼ cup |
| Cinnamon | ¼ tsp |
Instructions:
- Preheat oven to 350°F (175°C).
- Place chopped apples in a small baking dish. Add water and cinnamon.
- Cover with foil and bake for 25‑30 minutes until apples are very soft.
- Mash with a fork to desired consistency (chunky or smooth). Let cool slightly before serving.
Nutritional Facts (per serving – half of recipe):
| Nutrient | Amount |
|---|---|
| Calories | 95 |
| Protein | 0.5g |
| Carbohydrates | 25g |
| Fiber | 4g |
| Total Fat | 0g |
Recipe 3: Simple Egg Drop Soup
Soft, salty, and protein‑rich without being heavy.
Ingredients:
| Ingredient | Amount |
|---|---|
| Low‑sodium chicken or vegetable broth | 2 cups |
| Eggs (lightly beaten) | 2 |
| Cornstarch (optional, for silkiness) | 1 tsp mixed with 2 tbsp cold water |
| Salt | Pinch |
Instructions:
- In a small pot, bring broth to a gentle simmer.
- If using cornstarch slurry, stir it into the simmering broth and cook for 1 minute until slightly thickened.
- Reduce heat to low. Slowly drizzle beaten eggs into the broth while stirring gently with a fork. The eggs will form soft ribbons.
- Add a pinch of salt. Serve warm.
Nutritional Facts (per serving – 1 cup):
| Nutrient | Amount |
|---|---|
| Calories | 120 |
| Protein | 12g |
| Carbohydrates | 4g |
| Fiber | 0g |
| Total Fat | 6g |
| Saturated Fat | 2g |
| Sodium | 500mg (depends on broth) |
5 Common Mistakes on a Bland Diet
1. Going back to normal food too quickly.
After symptoms improve, your gut is still sensitive. Returning to spicy, fatty, or high‑fiber foods too soon can trigger a relapse.
Solution: Reintroduce foods one at a time every 2‑3 days. Start with low‑fat, low‑fiber foods.
2. Drinking too much liquid at once.
Large volumes can stretch your stomach and worsen nausea.
Solution: Sip small amounts (1‑2 oz) every 15‑20 minutes.
3. Assuming all crackers are safe.
Some crackers are high in fat (butter crackers) or contain seeds (rye crackers).
Solution: Stick to plain saltines or unsalted soda crackers.
4. Adding “healthy” foods like nuts or whole grains.
These are often too high in insoluble fiber and fat for an upset stomach.
Solution: Save those for when you’re fully recovered.
5. Not eating at all.
Complete fasting can weaken you and make recovery slower.
Solution: Eat tiny amounts every 2‑3 hours, even if it’s just a few crackers or a spoonful of applesauce.
Frequently Asked Questions
Can I eat bananas on a bland diet?
Yes. Bananas are the “B” in BRAT. They are rich in potassium (lost through vomiting/diarrhea) and contain soluble fiber, which is gentle. Choose ripe bananas (yellow with brown spots) – green bananas are harder to digest.
Is rice better than pasta?
Both are fine, but white rice is often better tolerated. Rice porridge (congee) is especially soothing. Use plain, white, short‑grain rice. Avoid brown rice.
What about dairy? Can I have yogurt?
Yes, if you tolerate lactose. Plain, low‑fat yogurt with live cultures can help restore gut bacteria after diarrhea. Start with ¼ cup. Avoid sweetened or fruit‑on‑the‑bottom varieties.
How long should I stay on a bland diet?
For acute stomach bugs, 24‑48 hours after symptoms resolve is typical. For chronic conditions (IBS, diverticulitis), work with your doctor. If you’re not improving after 2‑3 days, seek medical advice.
Can I use broth from bouillon cubes?
Most bouillon cubes and powders are very high in sodium and may contain MSG or onion/garlic powder – potential irritants. Solution: Buy low‑sodium, organic broth or make your own.
What can I drink besides water?
Clear broth, chamomile tea, peppermint tea, and very diluted apple juice (50/50 juice/water) are good. Avoid carbonated drinks, coffee, and citrus juices.
Your Simple 1‑Day Bland Diet Menu
| Meal | Food |
|---|---|
| Upon waking | Sip ½ cup warm chamomile tea |
| Breakfast | ½ cup cream of wheat (made with water) + 2 tbsp applesauce |
| Morning snack | 4 saltine crackers |
| Lunch | 1 cup chicken & rice porridge (Recipe 1) |
| Afternoon snack | ½ banana |
| Dinner | 1 cup egg drop soup (Recipe 3) + 2 rice cakes |
| Evening snack | ¼ cup plain low‑fat yogurt (if tolerated) |
| Before bed | Herbal tea |
Final Thoughts: Gentle Food, Gentle Healing
When your stomach is upset, food becomes medicine. The bland diet is not about permanent restriction; it’s about giving your digestive tract a well‑deserved vacation. These 20+ recipes are here to help you through the rough days – warm, nurturing, and safe.
Start with small sips and tiny bites. Listen to your body. When you feel ready, you’ll reintroduce more foods. Until then, be kind to yourself.
Healing begins with what you put on your spoon.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. If you have severe or prolonged symptoms, blood in stool, fever, or dehydration, seek immediate medical attention.
