A bland diet is often recommended to help reduce stomach upset, acid reflux, or excess wind. These foods are gentle on the stomach, easy to digest, and give your digestive system a rest.
This can be especially helpful if you are changing between weight loss medications. For example, when switching from Mounjaro to Wegovy, a short ‘washout’ period of around 10 days is usually advised. Following a bland diet during this time may help minimise gastrointestinal side effects and make the transition easier.
This guide focuses on foods that are gentle on the stomach and easy to digest, helping to reduce common gastrointestinal symptoms.
What Does A Bland Diet Include?
The diet should focus on soft, cooked, low-fibre, and non-spicy foods.
Proteins:
- Lean meats (chicken, turkey)
- Fish (baked, poached, or grilled)
- Eggs (boiled, poached, or scrambled)
- Tofu
- Well-cooked legumes (lentils, beans)
Dairy or Alternatives:
- Low-fat or fat-free dairy products (e.g., yoghurt, low-fat cheese, skimmed or semi-skimmed milk, or soya alternatives)
Carbohydrates:
- Refined carbohydrates: white bread, pasta, rice, plain cereals (porridge, Rice Krispies, Cornflakes)
Fruit & Vegetables:
- Mild fruit juices (non-citrus)
- Well-cooked vegetables (carrots, spinach, courgette, suede, squash)
- Clear broths and soups
- Mild fruit: bananas, applesauce, canned peaches or pears
Healthy Fats:
- Small amounts of olive oil, avocado, and unsweetened nut butters
Drinks:
- Water or squash
- Herbal teas (chamomile, ginger, peppermint – caffeine-free)
Foods and Drinks to Avoid or Limit
- Fried or high-fat foods
- Spicy or heavily seasoned foods
- Seeds and nuts
- Acidic fruits (oranges, lemons, limes, berries, grapes, grapefruit)
- Wholegrain products (brown bread, bran cereals, wholemeal pasta)
- Full-fat dairy (whole milk, cream, cheese, ice cream)
- High-fat or processed meats (sausages, bacon, fried fish, chicken with skin)
- Salad dressings, sauces, and condiments
- Alcohol, caffeine, tea, and fizzy drinks
- Cruciferous vegetables (cabbage, broccoli, cauliflower) and harder-to-digest vegetables (onions, peppers)
- Chocolate
Tips for Success
- Eat small, frequent meals rather than large ones
- Drink plenty of fluids, but sip slowly
- Avoid eating too close to bedtime
- Sit upright for at least 30 minutes after meals
- Take small bites and eat slowly, particularly in the early days of medication
- Reintroduce other foods gradually as symptoms improve
Meal Examples
Breakfast:
- Plain porridge made with water or low-fat or soya milk
- Cornflakes or Rice Krispies with low-fat or soya milk
- Dry toast (white or wholemeal) with seedless jam, no-peel marmalade, honey, or Marmite
- Plain Weetabix or Ready Brek with low-fat or soya milk
- Boiled egg with plain white toast soldiers
- Banana (ripe, not green) with a slice of toast
- Plain yoghurt (Skyr, fat-free Greek yoghurt, or soya alternative) with apple purée or chopped banana
- Plain scrambled eggs on white toast (avoid adding cheese or butter)
Lunch/Evening Meals:
- Plain grilled chicken or turkey breast with boiled or mashed potatoes and soft-cooked vegetables (carrots, courgette, squash, swede)
- Baked or poached white fish (cod, haddock, pollock) with mashed potato or rice and mild vegetables
- Plain omelette served with toast
- Boiled or baked potatoes with plain steamed vegetables and a small portion of lean meat
- Plain pasta or noodles with a little low-fat cheese or a light tomato-based sauce (avoid creamy sauces)
- Vegetable soups: potato, carrot, pumpkin, or leek and potato (blended or smooth)
- Plain rice or risotto with soft-cooked vegetables and a small amount of lean protein
- Cottage pie made with lean minced meat, low-fat topping, and soft vegetables
- Steamed fish or chicken with soft rice and mild vegetables
- Plain lentil or chicken broth with soft pasta or rice
- Sandwiches made with white bread, pitta, or wrap with suitable filling (lean protein, low-fat cheese)
Snacks:
Carbohydrate-based:
- Plain crackers (water biscuits, cream crackers)
- Rice cakes (plain, unsalted)
- Dry toast fingers with small amount of butter if tolerated
- Small portions of plain cereal (Cornflakes, Rice Krispies, Weetabix)
Fruit-based:
- Ripe banana slices
- Stewed apple or apple purée (unsweetened)
- Pear purée
- Soft canned peaches or pears in juice
Protein-based (mild, easy to digest):
- Boiled egg
- Plain yoghurt (Skyr, fat-free Greek yoghurt, or soya alternatives)
- Fat-free cottage cheese (plain)
Other gentle options:
- Plain rice pudding (low-fat, small portion)
- Gelatine/jelly (sugar-free if preferred)
- Oatcakes (plain or low-fat, small portions)
When to Introduce New Foods/Drinks
Once your stomach feels comfortable and any gastrointestinal symptoms have settled, you can gradually reintroduce other foods. Begin with small portions of mildly seasoned foods and simple whole grains and pay attention to how your body responds. If any discomfort returns, revert to the bland diet briefly before trying again.
Over time, most people can progress to a normal, balanced diet and follow the advice and support provided by Phlo Clinic for patients aiming to achieve weight loss while continuing their medication.
Reference
Weir SBS, Akhondi H. Bland Diet. [Updated 2023 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538142/
