You’re looking for gentle, easy foods that won’t upset a sensitive stomach. These 24 simple bland recipes focus on mild flavors, soft textures, and quick prep so you can eat without worry. Each recipe uses common ingredients and basic tools to help you feel better fast. Pick a few favorites and keep them simple while your stomach settles.
These recipes are fast, forgiving, and comforting. Follow the steps for gentle cooking and easy digestion. Let’s get into the recipes.
24 Simple Bland Recipes For Upset Stomach For Fast Relief
1. Plain White Rice
Comforting and neutral, steamed white rice is easy to digest. It’s light, slightly sticky, and pairs well with broths or plain protein for a mild meal when you’re unsettled.
Ingredients
- 1 cup long-grain white rice, rinsed
- 2 cups water
- Pinch of salt (optional)
Step-by-Step Instructions
- Rinse: Rinse rice under cold water until water runs clear to remove excess starch.
- Boil: Combine rice, water, and salt in a small saucepan. Bring to a gentle boil over medium heat (about 5 minutes).
- Simmer: Cover and simmer: Reduce heat to low, cover, and cook 15–18 minutes until water is absorbed.
- Rest: Let rest: Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and serve warm.
2. Rice Congee (Plain)
A thin, comforting rice porridge that's gentle on the stomach. Congee is soothing, smooth, and easy to digest, making it perfect for nausea or indigestion.
Ingredients
- 1/2 cup jasmine or short-grain rice, rinsed
- 5 cups water or low-sodium chicken broth
- Pinch of salt
Step-by-Step Instructions
- Combine: Start pot: Add rice and water/broth to a medium saucepan.
- Simmer: Bring to low simmer: Heat until steaming, then reduce to low and simmer 40–50 minutes, stirring occasionally.
- Check: Adjust thickness: Add a little hot water if too thick; congee should be smooth and porridge-like.
- Serve: Finish and serve: Season lightly with salt and serve warm in a shallow bowl.
3. Plain Mashed Potatoes
Silky and mild, mashed potatoes are filling without being heavy. Use gentle mashing for a smooth texture that’s easy to swallow when your stomach is sensitive.
Ingredients
- 2 large russet potatoes (about 1 lb), peeled and cubed
- 1/4 cup warm milk
- 1 tablespoon unsalted butter
- Pinch of salt
Step-by-Step Instructions
- Boil: Cook potatoes: Place cubes in a pot, cover with cold water, bring to boil, then simmer 12–15 minutes until fork-tender.
- Drain: Drain well: Drain in a colander and return to pot.
- Mash: Mash gently: Add warm milk and butter. Mash until smooth using a potato masher or fork.
- Season: Finish: Stir in salt to taste and serve warm.
4. Boiled Carrots
Tender boiled carrots are sweet, soft, and easy to digest. Cook until very soft so they’re gentle on a tender stomach or can be mashed for easier eating.
Ingredients
- 3 medium carrots, peeled and sliced into rounds
- Water to cover
- Pinch of salt
Step-by-Step Instructions
- Prep: Slice: Peel and slice carrots into even rounds.
- Boil: Cook: Place in a saucepan, cover with water, bring to a gentle boil, then simmer 10–15 minutes until very tender.
- Drain: Drain: Drain and season with a tiny pinch of salt if desired.
- Serve: Serve warm: Mash lightly with a fork if you prefer a softer texture.
5. Baked Apple (Unsweetened)
Soft, warm baked apple is sweet without being acidic. The texture is tender and soothing, perfect when you want something mildly sweet but gentle.
Ingredients
- 2 medium apples, peeled and halved
- 1 tablespoon water
- Pinch of cinnamon (optional)
Step-by-Step Instructions
- Prep: Preheat: Heat oven to 350°F (175°C). Place apple halves in a small baking dish.
- Add moisture: Add water: Pour 1 tablespoon water into dish to keep apples moist.
- Bake: Bake: Cover with foil and bake 20–25 minutes until soft and easily pierced.
- Serve: Cool slightly: Remove foil, cool 5 minutes, and serve warm.
6. Banana Oat Smoothie
A mild, filling smoothie with banana and oats for gentle fiber. Blend until smooth for an easy-to-digest drink that’s simple and soothing.
Ingredients
- 1 ripe banana
- 1/4 cup rolled oats
- 1 cup unsweetened almond milk or water
- 1/2 teaspoon honey (optional)
Step-by-Step Instructions
- Soak: Soak oats: If time allows, soak oats in milk 5–10 minutes for extra softness.
- Blend: Blend: Combine banana, oats, and milk in a blender. Blend until very smooth, about 30–45 seconds.
- Strain (optional): Strain: For an ultra-smooth texture, strain through a fine mesh strainer.
- Serve: Serve chilled: Pour into a glass and sip slowly.
7. Homemade Applesauce
Silky applesauce is tender, slightly sweet, and low in acidity. It’s easy to digest and simple to make from peeled, cooked apples.
Ingredients
- 3 medium apples, peeled, cored, and chopped
- 1/4 cup water
- Pinch of cinnamon (optional)
Step-by-Step Instructions
- Combine: Pot start: Place apples and water in a small saucepan.
- Cook: Simmer: Bring to a simmer over medium heat, then reduce to low and cook 12–15 minutes until soft.
- Mash: Mash or blend: Mash with a fork or blend until smooth for a silky texture.
- Serve: Cool slightly: Serve warm or chilled.
8. Plain Toast With Butter
Lightly toasted white bread with a small smear of butter is very mild and easy to nibble on. Keep the toast light to avoid dryness.
Ingredients
- 2 slices white bread
- 1 teaspoon unsalted butter
Step-by-Step Instructions
- Toast: Toast bread: Lightly toast slices until just golden, about 1–2 minutes.
- Butter: Spread butter: Spread a thin layer of butter while warm so it melts slightly.
- Cut: Cut into pieces: Cut into small, bite-sized pieces to make eating easier.
- Serve: Serve warm: Eat slowly and sip water if needed.
9. Saltine Cracker Snack
Plain saltine crackers are dry, bland, and often recommended for nausea. Eat a few slowly to settle your stomach and absorb excess acid.
Ingredients
- 6–8 plain saltine crackers
Step-by-Step Instructions
- Serve: Arrange: Place crackers on a plate.
- Eat slowly: Nibble: Eat one or two crackers slowly, waiting 10–15 minutes to see how your stomach feels.
- Sip water: Hydrate: Sip small amounts of water between bites if needed.
- Adjust: Repeat as needed: Have more only if tolerated.
10. Plain Oatmeal
Warm, plain oatmeal is soft and gentle, providing bland fiber that’s easy to digest. Keep it simple and avoid heavy toppings.
Ingredients
- 1/2 cup rolled oats
- 1 cup water or milk
- Pinch of salt
Step-by-Step Instructions
- Combine: Start pot: In a small saucepan, combine oats and water/milk.
- Cook: Simmer: Bring to a gentle simmer over medium-low, stirring occasionally for 5–7 minutes until creamy.
- Rest: Let cool: Remove from heat and cool briefly to lukewarm.
- Serve: Serve plain: Eat slowly; add a drizzle of honey only if tolerated.
11. Simple Egg Drop Soup
A light, warming soup with delicate egg ribbons. Mild chicken or vegetable broth base and soft eggs make this easy to sip.
Ingredients
- 2 cups low-sodium chicken or vegetable broth
- 1 large egg, beaten
- Pinch of salt
Step-by-Step Instructions
- Heat broth: Warm broth: Bring broth to a gentle simmer in a small saucepan.
- Whisk egg: Prepare egg: Beat egg in a small bowl until smooth.
- Create ribbons: Pour slowly: Slowly stream beaten egg into simmering broth while stirring gently to form ribbons, about 30 seconds.
- Serve: Finish: Remove from heat, season very lightly, and serve warm.
12. Clear Chicken Broth
Clear chicken broth is hydrating, savory, and gentle. Sip slowly warm; it’s easy on digestion and provides mild nourishment when you need rest.
Ingredients
- 3 cups low-sodium chicken broth
- Optional: 1 small sliced carrot for flavor (remove before serving)
Step-by-Step Instructions
- Heat: Warm: Pour broth into a saucepan and warm gently over low heat until steaming, not boiling, about 5–7 minutes.
- Add carrot (optional): Infuse: Add a sliced carrot and simmer 10 minutes for a subtle flavor, then remove carrot.
- Strain (if needed): Clarify: Strain to ensure clear liquid.
- Serve: Sip slowly: Serve warm in a mug and sip slowly.
13. Simple Bone Broth
Bone broth is nourishing and rich in minerals but still gentle. Keep it clear and low-sodium for a soothing, easy-to-digest option.
Ingredients
- 2 cups low-sodium bone broth (store-bought or homemade)
- Lemon wedge removed (optional)
Step-by-Step Instructions
- Warm: Heat gently: Pour bone broth into a saucepan and warm over low heat until hot but not boiling, 5–8 minutes.
- Skim (if homemade): Clarify: Skim any foam for a clear broth.
- Serve: Cool slightly: Let cool a bit and serve warm in a mug.
14. Poached Chicken Breast
Poached chicken breast is tender, bland, and high in gentle protein. Poaching keeps it moist and easy to chew for a sensitive stomach.
Ingredients
- 1 boneless skinless chicken breast (about 6 oz)
- Water to cover
- Pinch of salt
Step-by-Step Instructions
- Prep: Trim: Trim fat from chicken and place in a small saucepan.
- Cover: Add water: Cover with cold water by 1 inch and add a pinch of salt.
- Poach: Heat gently: Bring to a low simmer, then cover and simmer 10–12 minutes until internal temp reaches 165°F (74°C).
- Rest and slice: Rest: Remove, let rest 5 minutes, slice thinly and serve warm.
15. Steamed White Fish (Tilapia)
Light, flaky white fish like tilapia is mild and easy to digest when steamed. Keep seasoning minimal for a bland, protein-rich meal.
Ingredients
- 1 white fish fillet (4–6 oz), rinsed
- Water for steaming
- Pinch of salt
Step-by-Step Instructions
- Prep steamer: Set up: Fill a pot with 1–2 inches of water and bring to a simmer with a steamer basket.
- Steam fish: Place fillet: Put fish in basket, cover, and steam 6–8 minutes until opaque and flakes easily.
- Check: Test for doneness: Fish should flake with a fork and reach 145°F (63°C).
- Serve: Serve warm: Transfer to a plate and serve plain.
16. Plain Pasta (Butter or Olive Oil)
Simple plain pasta is familiar and gentle. Toss with a little butter or olive oil for moisture and easy swallowing.
Ingredients
- 1 cup short pasta (small shells or elbows)
- 4 cups water
- 1 teaspoon butter or olive oil
- Salt (optional)
Step-by-Step Instructions
- Boil water: Salt and boil: Bring water to a rolling boil and add pasta.
- Cook: Simmer: Cook according to package, 7–10 minutes until tender but not mushy.
- Drain: Drain: Drain and return to pot.
- Finish: Toss: Stir in butter or a teaspoon of olive oil and serve warm.
17. Semolina Porridge (Cream Of Wheat)
Semolina porridge is very smooth and easy to digest, offering a bland, comforting option for breakfast or a snack when your stomach is upset.
Ingredients
- 3 tablespoons semolina
- 1 cup milk or water
- Pinch of salt
Step-by-Step Instructions
- Heat liquid: Warm: Bring milk or water to a gentle simmer in a small saucepan.
- Add semolina: Whisk in: Slowly whisk in semolina to avoid lumps.
- Cook: Stir: Cook 2–3 minutes, stirring until thick and creamy.
- Serve: Cool slightly: Remove from heat, cool a bit, and serve warm.
18. Simple Tapioca Pudding
A mild, soft dessert that’s easy to digest and lends a soothing texture. Use small pearl tapioca or instant for quick results.
Ingredients
- 2 tablespoons small pearl tapioca
- 1 cup milk or nondairy alternative
- 1 teaspoon sugar (optional)
Step-by-Step Instructions
- Soak tapioca: Soak: If using regular pearls, soak in water 30 minutes or use instant to skip this step.
- Cook: Combine and simmer: Combine milk and tapioca in a saucepan. Cook on low, stirring, 10–15 minutes until pearls are translucent and mixture thickens.
- Sweeten lightly: Finish: Stir in a teaspoon sugar only if tolerated.
- Cool: Cool: Let cool to lukewarm before serving.
19. Plain Yogurt With Honey (If Tolerated)
Plain yogurt provides gentle probiotics and protein; a small drizzle of honey adds mild sweetness. Choose plain, unsweetened yogurt for an upset stomach.
Ingredients
- 1/2 cup plain unsweetened yogurt
- 1 teaspoon honey (optional)
Step-by-Step Instructions
- Spoon: Scoop: Spoon yogurt into a small bowl.
- Add honey: Drizzle: Add a small drizzle of honey only if you tolerate sweeteners.
- Stir: Mix: Stir lightly to combine.
- Serve: Eat slowly: Serve chilled, eating slowly to monitor tolerance.
20. Mild Ginger Tea
Mild ginger tea can ease nausea. Keep the brew light by using a small slice of fresh ginger and steeping briefly for a gentle infusion.
Ingredients
- 1 thin slice fresh ginger
- 1 cup hot water
- Honey (optional, 1/2 teaspoon)
Step-by-Step Instructions
- Heat water: Boil: Bring water to a boil and remove from heat.
- Steep: Steep ginger: Add ginger slice and steep 3–5 minutes for a mild brew.
- Strain: Remove ginger: Remove ginger slice; sweeten with a tiny bit of honey only if tolerated.
- Serve: Cool slightly: Let cool to warm and sip slowly.
21. Peppermint Tea
Peppermint tea is cooling and calming for the stomach. Keep the infusion light and sip slowly to avoid strong mint intensity.
Ingredients
- 1 peppermint tea bag or 1 teaspoon dried peppermint
- 1 cup hot water
Step-by-Step Instructions
- Boil water: Heat: Bring water to near boil.
- Steep: Steep: Pour over peppermint, steep 3–4 minutes for a mild cup.
- Remove: Remove tea bag: Remove tea bag or strain leaves.
- Serve: Sip slowly: Allow to cool to warm, then sip slowly.
22. Baked Pear (Soft)
Soft baked pear is gentle, mildly sweet, and low in acidity. Bake until tender for a comforting, easy-to-eat dessert or snack.
Ingredients
- 2 ripe pears, halved and cored
- 1 tablespoon water
Step-by-Step Instructions
- Preheat: Heat oven: Preheat to 350°F (175°C).
- Prepare: Place pears: Arrange pear halves in a baking dish and add 1 tablespoon water.
- Bake: Cover and cook: Cover with foil and bake 20–25 minutes until very soft.
- Serve: Cool: Cool slightly and serve warm.
23. Rice And Carrot Puree
A blended rice and carrot puree combines bland rice with sweet, softened carrots for a gentle, easy-to-swallow meal that’s nourishing and mild.
Ingredients
- 1/2 cup cooked white rice
- 1 medium carrot, peeled and boiled until soft
- 1/4 cup water or broth
Step-by-Step Instructions
- Cook carrot: Boil carrot: Boil carrot until very tender, about 12–15 minutes.
- Blend: Combine in blender: Place cooked carrot, rice, and water/broth in a blender and puree until smooth. An immersion blender works well too; consider an Immersion Blender for quick blending.
- Adjust: Thin as needed: Add hot water in tablespoons to reach desired silky consistency.
- Serve: Warm and serve: Warm gently if cooled and serve lukewarm.
24. Cottage Cheese And Banana (Soft Combo)
A simple pairing of mild cottage cheese and banana offers protein and gentle sweetness. Keep portions small and choose low-fat cottage cheese if preferred.
Ingredients
- 1/2 cup small-curd cottage cheese
- 1/2 ripe banana, sliced
Step-by-Step Instructions
- Combine: Spoon cottage cheese: Place cottage cheese in a small bowl.
- Add banana: Top: Arrange banana slices on top.
- Mix (optional): Stir: Gently mix for an even texture if preferred.
- Serve: Eat slowly: Serve chilled or at room temperature.
Final Thoughts
You can pick a few of these gentle, bland recipes and rotate them as your appetite and symptoms change. Start with small portions and drink fluids between bites. If a food feels heavy or makes symptoms worse, pause and try something milder.
Be patient with yourself while you recover. These recipes are meant to comfort and be easy on digestion—simple cooking can be the kindest care when you need a quick, soothing meal.
