Rules to followMake sure that you are eating evenly cooked, boiled, microwaved, baked, steamed roasted, or creamed food. Avoid raw, blanched, or deep fried food. As per experts, a bland diet rule suggests minimal use of spices and salt and it is suggested to avoid peels of fruits and nuts. Also, avoid smoking, alcohol, and even aerated drinks. The bland diet promotes 3-4 meals a day, which should exclude the random snacking habit of packaged food too. (Image: istock)03/5Fruits and veggies you may eatAs per nutritionists, fresh produce like sweet potato, waxed beans, pumpkin, carrot potato, bananas. Apple and grapefruit are good for intestinal health. As far as dairy and oil are concerned, butter, mayonnaise, olive oil, buttermilk, low fat yogurt and milk are good for gut health. And if you need a good portion of carbs in your diet, then you can choose wheat bread, brown bread, rice noodles and even cornbread.(Image: istock)04/5Foods you may avoidFried veggies, potato wafers, broccoli, tomato, berries and figs should be avoided at all costs. Also animal fat, high-calorie dressing and coconut oil should be avoided along with processed cheese. Full fat milk, full fat yogurt , clove, garlic, ginger, barbecue sauce, sweet chili sauce, strong lemon-based sauces, mustard seeds, and pickles should also be avoided. (Image: istock)05/5Sample bland diet menuAs per experts, one can have 1 scrambled egg and a fresh fruit in breakfast. For lunch avocado and spinach soup, along with boiled veggies can be a good option. And for evening snack, 1 glass of buttermilk and then lastly for dinner sweet potato salad with low-calorie dressing can be an ideal choice.