Are Saltines Ok for a Bland Diet? What You Need to Know

November 7, 2025 •

4 min read

For decades, doctors and dietitians have recommended saltine crackers as a go-to food for those with upset stomachs or nausea due to their bland and easily digestible properties. When managing digestive distress, a key question arises: are saltines ok for a bland diet? The simple answer is yes, they are typically a safe and common choice, but with important caveats regarding their high sodium content and low nutritional value.

Quick Summary

Saltine crackers are often suitable for a temporary bland diet because they are low in fiber, fat, and are easily digested. Their blandness helps settle the stomach and manage nausea. However, they lack significant nutrients and are high in sodium, making them inappropriate for long-term dietary needs.

Key Points

Gentle on Digestion: Saltines are low in fiber and fat, making them easy to digest for a sensitive or upset stomach.
Soothes Nausea: The bland, odorless nature of saltines helps alleviate nausea, especially in cases of morning sickness or illness.
High in Sodium: Regular saltines contain a significant amount of sodium, so those on low-sodium diets should opt for unsalted varieties or monitor their intake.
Nutrient-Poor: Saltines offer little nutritional value beyond carbohydrates and salt, so they are not suitable for long-term consumption.
Temporary Relief: The use of saltines is best suited for short-term recovery, not as a permanent dietary staple.
Absorbs Acid: Their dry, starchy texture can help absorb excess gastric acid, providing relief from heartburn or indigestion.

The Role of Saltines in a Bland Diet

Saltine crackers, also known as soda crackers, have earned their reputation as a comforting food for a sensitive stomach for several reasons. Their formulation makes them particularly gentle on the digestive system, which is the primary goal of a bland diet.

Why Saltines are a Good Choice for a Bland Diet

Easy to Digest: Made from refined white flour, saltines are low in fiber. This makes them easy for your body to break down, minimizing the work required by your digestive system when it's under strain.
Absorbs Gastric Acid: The dry, starchy nature of saltines helps absorb excess stomach acid, which can provide relief from heartburn or discomfort. Many people find they help settle a queasy stomach by neutralizing some of the irritating stomach contents.
Odorless and Bland Flavor: For those experiencing nausea, strong smells and flavors can be a major trigger. The mild, non-offensive taste and lack of aroma in saltines make them a safe option when other foods are unappealing.
Replenishes Sodium: In cases of vomiting or diarrhea, the body loses important electrolytes like sodium. The salt on saltines can help replenish these lost fluids and salts, aiding in hydration and recovery.

Key Considerations for Choosing Saltines

While saltines are beneficial for their bland and gentle properties, they are not a nutritionally dense food.

High Sodium Content: A key downside is their high sodium level, which can be problematic for individuals with high blood pressure or those following a low-sodium diet. It is crucial to monitor your intake and consider low-sodium or unsalted-top varieties.
Refined Carbohydrates: Saltines are made from refined white flour, which can cause blood sugar fluctuations. This is a minor concern on a temporary bland diet but should be considered if you have diabetes or are aiming for more balanced nutrition. For a short-term GI issue, the ease of digestion outweighs this concern.
Nutrient-Poor: They offer minimal vitamins, minerals, fiber, or protein. This is why a bland diet is a temporary measure, and a gradual return to more nutrient-rich foods is recommended once symptoms improve.

What is a Bland Diet and When is it Used?

A bland diet, also known as a soft or low-residue diet, consists of foods that are soft, low in fiber, not spicy, and easy to digest. It is not a long-term nutritional plan but a temporary dietary measure to allow the digestive system to rest and recover. It is often recommended for conditions such as:

Gastritis
Gastroparesis
Peptic ulcers
Nausea and vomiting, including morning sickness
Heartburn and acid reflux
After stomach or intestinal surgery

Other Bland Diet Food Options

Expanding beyond saltines, a bland diet incorporates a variety of other easily digestible foods. The well-known BRAT diet (bananas, rice, applesauce, toast) is a simple example. Other options include:

Proteins: Lean, tender meats (like chicken or fish), eggs, and creamy nut butters.
Fruits: Cooked or canned fruits, apple sauce, and ripe bananas.
Vegetables: Cooked, canned, or frozen vegetables (especially carrots, green beans, and potatoes without skin).
Grains: White rice, plain pasta, and refined hot cereals like cream of wheat.
Dairy: Low-fat or fat-free dairy products, if tolerated.
Fluids: Broth-based soups and weak, caffeine-free tea.

Comparison: Saltines vs. Whole-Grain Crackers for a Bland Diet

When dealing with a sensitive stomach, the typical health advice to choose whole grains does not apply. The key difference lies in the fiber content and ease of digestion.


Feature	Saltine Crackers	Whole-Grain Crackers
Digestibility	High. Made with refined flour and low in fiber, they are easy for a compromised digestive system to process.	Low. The high fiber content is difficult to break down, which can irritate a sensitive stomach or increase gas.
Fiber Content	Low. Minimal fiber content is ideal for resting the gut.	High. While beneficial for long-term health, high fiber can worsen symptoms like diarrhea and bloating during digestive distress.
Best For	Short-term digestive issues like nausea, vomiting, or recovery from illness.	Long-term daily snacking and overall health, once digestive issues have resolved.
Nutritional Value	Low. Primarily provides carbohydrates and sodium.	Higher. Contains more fiber, vitamins, and minerals.

Conclusion: Strategic Use is Key

Saltines are perfectly acceptable for a bland diet, particularly as a temporary solution for managing symptoms like nausea, vomiting, and general stomach upset. Their bland taste and low fiber content make them gentle on the digestive system, allowing it to rest and recover. However, their high sodium and low nutritional value mean they are not a good long-term choice. The strategic use of saltines for short-term relief, coupled with a plan to reintroduce more nutrient-dense, yet still bland, foods, is the most effective approach. For persistent or severe issues, consulting a healthcare professional is always recommended for personalized guidance.

For more information on bland diet recipes and tips, visit Memorial Sloan Kettering's patient guide.

Frequently Asked Questions

Yes, saltines are often recommended to help with nausea. Their bland flavor and lack of strong smell make them unlikely to trigger sickness, while their dry, starchy nature can absorb excess stomach acid.

For individuals concerned about sodium intake, low-sodium or unsalted saltines are a better option. However, it is still wise to check the nutritional information, as even 'low-sodium' versions can contain a noticeable amount of salt per serving.

Saltines are made from refined white flour and are low in fiber, making them easier to digest for a sensitive stomach. Whole-grain crackers are higher in fiber and can be harder to digest, potentially worsening some digestive issues on a bland diet.

A bland diet, and the consumption of saltines, should only be temporary. It is meant for short-term relief, typically lasting only a day or two, before slowly reintroducing more nutritious foods. Extended use is not recommended due to their lack of nutrients.

It is best to eat saltines plain when on a strict bland diet. Adding toppings, even simple ones, can introduce fats or fibers that might irritate a sensitive stomach. As your condition improves, you may be able to tolerate bland toppings like a small amount of creamy peanut butter.

Yes, saltines are commonly recommended by healthcare professionals to help manage morning sickness during pregnancy due to their bland nature. Eating a few before getting out of bed can help settle a queasy stomach.

Alternatives include other easily digestible foods like plain white toast, white rice, or simple rice cakes. The BRAT diet (bananas, rice, applesauce, toast) also offers excellent options for managing digestive issues.