For a study to examine the worldwide prevalence of gastrointestinal disorders, data was collected from 33 countries and 73,076 adult respondents, 36,148 women (49.5%) and 36,928 men (50.5%), in the form of Internet and household surveys. The prevalences of different disorders in both sexes were as follows: esophageal reflux (3.2% and 1.2%), gastroduodenal stomach disorders (7.2% and 4.8%), bowel disorders (11.7% and 6.6%), and abdominal pain syndrome (0.02% and 0.05%). This diet may also work for those who have breakouts, as spicy foods may trigger them. So, if you want to cut down on spicy and greasy food, this diet can be a perfect fit for you. But do not merely go by its name. You can get a range of tasty foods in this diet too. Danielle, a blogger, shared how bland food and exercise helped her lose weight and improve her overall health in her blog post. She wrote. “By keeping my foods bland and basic, I was learning to feel full without the desire to over eat. My food was still tasty and I still enjoyed eating it, but delicious food made me want to eat more because I couldn’t get enough (i). “ Learn more about the bland diet, how it can benefit you, the dietary guidelines, foods to eat and avoid, the bland diet recipes, and a menu plan. We also have included a few yoga poses to ease your stomach problems. Continue reading.
1. Dietary Guidelines
You should take utmost care to avoid irritating the stomach walls and consume only a stomach-friendly diet. These dietary guidelines will help you understand what type of foods you should choose at home or while eating out. Take a look.
2. Foods To Eat And Avoid
Once you have a clear idea about what foods you can consume and what to avoid, chalking a diet plan becomes easier. Here are 3 bland menus you can take a look at. Follow the one that suits you the best. You can also make your own diet chart depending on the foods you are allowed to eat.
3. Bland Diet Menus
Menu 1
Menu 2
Menu 3
You don’t have to survive on simple meals with limited ingredients if you are on the bland diet. It is best that you cook your meals to avoid consuming foods that should be avoided by you. Here is a yummy bland diet recipe that will hit your taste buds with a myriad of flavors.
4. Easy Bland Diet Recipe
Spaghetti And Tofu Balls
3 oz spaghetti A large pot of water 3 oz mashed tofu 1 teaspoon flour 1 teaspoon butter 1 egg 1 teaspoon milk ½ teaspoon mixed herbs Cooking spray 3-4 teaspoons salt 2 tablespoons grated American cheddar cheese
Though your diet plays a vital role when it comes to curing intestinal irritation and digestion problems, yoga has also been known to cure a lot of diseases effectively. Here are 5 yoga poses that will help alleviate the pain and discomfort that usually accompany stomach problems.
5. Yoga For Treating Stomach Ailments
1. Apanasana
Lie on your back and draw your knees to your chest. Clasp your knees with your hands. Rock from side to side. Hold the position for 1-2 minutes and then leave your hands. Repeat this 5 times.
2. Pashchimottanasana
Sit on the floor with your legs straight in front of you. Slowly lower your upper torso to touch your toes. Remove your hands from the toes and place them on the floor beside your feet. Hold the position for 1-2 minutes. Repeat this 3 times.
3. Kapalbhati
Sit on the floor and fold your legs. Place your hands on your knees such that your palms face the sky. Keep your spine erect and close your eyes. Take a deep breath and exhale forcefully so that your stomach goes inside as you exhale. Relax your mind, and while you exhale, think about all your ailments being exhaled out. Do this for 5 minutes. Gradually increase the time to 15 minutes.
4. Pavanamuktasana
Lie on your back. Relax. Inhale. Fold your legs and bring them forward until your forehead touches your knee. Place your arms around your legs and lock your fingers. Hold this position for 30 seconds. Exhale slowly and come back to your original position. Repeat this 3-4 times.
5. Vajrasana
Sit on the floor. Fold your legs and tuck them under your thighs. Close your eyes and keep your spine erect. Position your palms on your knees. Inhale and exhale slowly. Repeat 5 times.
6. Bhujangasana
Lie down on your stomach. Keep your toes flat and your forehead resting on the ground. Place your hands beside your shoulders, with palms on the ground and elbows close to your body. Inhale as you lift your head, chest, and abdomen off the floor. Arch your back and look up. Exhale and gently lower your body back down. Do this 3 times.
7. Ardha Matsyendrasana
Sit in a cross-legged position with your back straight. Cross your right leg over your left knee. Bend your left hand, place the elbow on the right knee, and put your right hand behind you. Twist your upper body to the right. Look over your right shoulder but remember to not strain your neck. Slowly twist your upper body back to the starting position. Repeat on the other side. Do this 3 times on each side.
Can you eat mashed potatoes on a bland diet? Yes, mashed potatoes make for a good meal option on a bland diet. Can I eat a sandwich on a bland diet? Yes, you can eat white bread sandwich with chicken, tuna, turkey, roast beef, or salmon along with some lettuce and tomato. Is chicken noodle soup considered bland? Yes, you can have chicken noodle soup with mild seasonings as part of your bland diet.
Illustration: What Is Bland Diet? How To Do It And Benefits
A bland diet may not sound exciting, but it can effectively help manage a troubled digestive system. Watch the video below to learn more about what goes into the diet and how it can benefit your health.
