Are Bananas a Part of the BRAT Diet?

December 13, 2025 •

4 min read

Historically, the BRAT diet was a well-known recommendation for treating stomach issues, and the 'B' stands for bananas. This soft, low-fiber fruit is easy to digest and helps replenish essential nutrients, making it a crucial part of the bland eating plan for those with an upset stomach or diarrhea.

Quick Summary

Bananas are a fundamental component of the traditional BRAT diet, alongside rice, applesauce, and toast. They are valued for being easy on the stomach, providing needed potassium, and helping to firm up stools during periods of gastrointestinal distress.

Key Points

Yes, Bananas Are Included: The 'B' in the traditional BRAT diet stands for bananas, which are easy to digest and gentle on an upset stomach.
Replenish Lost Potassium: Bananas are a high-potassium fruit, which helps replace electrolytes lost during vomiting or diarrhea.
Aid in Stool Firming: The pectin in bananas helps absorb excess liquid in the intestines, contributing to firmer stools and alleviating diarrhea.
Use for Short-Term Relief: The traditional BRAT diet is only recommended for a short period (24-48 hours) to settle the stomach.
Not a Complete Diet: Modern healthcare professionals advocate for transitioning to a more nutritionally complete bland diet to prevent nutrient deficiencies.
Part of a Broader Plan: For the fastest recovery, bananas should be incorporated with plenty of clear fluids and other bland foods.

Understanding the BRAT Diet and Bananas

The BRAT diet is a short-term, restrictive eating plan often recommended for individuals experiencing acute gastrointestinal distress like nausea, vomiting, or diarrhea. The acronym stands for Bananas, Rice, Applesauce, and Toast, and the inclusion of these foods is deliberate. The primary goal is to consume bland, low-fiber foods that are easy to digest, helping to reduce symptoms and give the digestive system a chance to rest and recover. Bananas, in particular, play a crucial role within this framework.

Why Bananas are a BRAT Diet Staple

Bananas are one of the key pillars of the BRAT diet for several reasons related to their nutritional profile and how they interact with the digestive system during a stomach illness.

Easy to Digest: As a soft and low-residue food, bananas are gentle on an inflamed or sensitive gastrointestinal tract. This makes them one of the first solid foods that can be tolerated after a period of vomiting or severe diarrhea.
Replenishes Potassium: Vomiting and diarrhea lead to a significant loss of electrolytes, especially potassium. Bananas are famously high in this essential mineral, helping to restore electrolyte balance and support proper body function.
Firms Up Stool: Bananas contain pectin, a type of soluble fiber that absorbs excess fluid in the intestines. This binding effect helps add bulk to stool, which can reduce the frequency and severity of diarrhea.
Soothes the Stomach: The fruit has a natural antacid effect and can stimulate the production of mucus in the stomach lining, which creates a protective barrier against acidic gastric substances and helps relieve indigestion and stomach pain.

The Evolution of the BRAT Diet

While the BRAT diet has been a traditional remedy for decades, its limitations have led modern healthcare providers to recommend a more balanced approach for recovery. The original BRAT diet is very low in fat, protein, fiber, and vitamins, and prolonged use can lead to malnutrition, especially in children. For this reason, healthcare professionals now often recommend a broader bland diet that includes more nutritional variety.

Comparing the BRAT Diet to a Modern Bland Diet


Feature	Traditional BRAT Diet	Modern Bland Diet (Expanded BRAT)
Core Foods	Bananas, Rice, Applesauce, Toast	Adds to the core four with foods like crackers, cooked cereals, and lean meats.
Nutritional Profile	Highly restrictive, low in protein, fiber, and many vitamins.	Offers more balanced nutrition with a wider variety of foods for a more complete recovery.
Recommended Duration	Very short-term (24-48 hours) to settle the stomach.	Used temporarily to transition back to a normal diet, but encourages a wider variety sooner.
Key Goal	Give the digestive system a complete rest and stop symptoms.	Provide gentle nutrition to speed up recovery and prevent deficiencies.

How to Use Bananas in a Broader Recovery Plan

For those recovering from a stomach bug, bananas are still an excellent choice, but they should be part of a more comprehensive strategy. A phased approach is generally recommended:

Hydration: Start with clear liquids like electrolyte drinks, broth, or weak tea to prevent dehydration caused by vomiting or diarrhea.
Bland, Soft Foods: Gradually introduce bananas and other mild, low-fiber foods. This can include plain white rice, unsweetened applesauce, and saltine crackers.
Expanded Bland Diet: Once these foods are tolerated, slowly add more variety. This can include cooked carrots, skinless chicken or turkey, eggs, and yogurt with probiotics.
Return to Normal: Within a few days, resume a regular, balanced diet as tolerated to ensure your body gets all the necessary nutrients to fully recover.

Conclusion: The Role of Bananas in Digestive Recovery

In conclusion, bananas are absolutely a part of the BRAT diet and remain a valuable food for managing acute digestive issues like diarrhea. Their bland, easily digestible nature, coupled with their ability to replenish potassium and help firm up stools, makes them a practical choice for short-term relief. However, medical advice has evolved, and the restrictive nature of the traditional BRAT diet is no longer recommended for prolonged use due to nutritional deficiencies. Instead, it's best to view bananas as a key component of a broader, more nutritionally diverse bland diet for a faster and healthier recovery. Always stay hydrated and consult a healthcare provider if symptoms persist.

Helpful Foods and Drinks for Digestive Recovery

Clear Liquids: Broths, electrolyte drinks, and apple juice help prevent dehydration.
Cooked Starches: Plain white rice, toast, and oatmeal are easy to digest.
Lean Proteins: Skinless chicken or turkey, and scrambled eggs, can be added as tolerated.
Probiotics: Yogurt or kefir can help restore good gut bacteria.

For a broader understanding of digestive health, see the information from the IFFGD.

Foods to Avoid During Recovery

High-Fat and Spicy Foods: Can irritate the stomach and digestive tract.
Dairy Products: Can be hard to digest for some people during a stomach bug.
High-Fiber Foods: Raw vegetables, whole grains, and seeded fruits can aggravate diarrhea initially.
Caffeine and Alcohol: Can disrupt hydration and irritate the digestive system.

Frequently Asked Questions

While once a common recommendation, modern doctors and pediatricians no longer endorse the strict BRAT diet for extended periods due to its nutritional deficiencies. They now suggest a broader, more balanced bland diet for recovery.

Bananas are easy to digest, help replace lost potassium electrolytes, and contain pectin, a soluble fiber that absorbs intestinal fluid to help firm up loose stools.

The BRAT diet is an acronym for Bananas, Rice, Applesauce, and Toast, the four bland, low-fiber foods that make up the traditional diet.

The American Academy of Pediatrics advises against the strict BRAT diet for children, recommending they resume a balanced, age-appropriate diet within 24 hours of feeling better to ensure they receive proper nutrients for recovery.

Staying hydrated is crucial. Clear liquids such as water, broth, and electrolyte drinks are recommended. Avoid caffeinated and sugary beverages.

Yes, some studies indicate that green, unripe bananas contain resistant starch, which has strong prebiotic properties and can be particularly effective in treating diarrhea.

You should stop the restrictive BRAT diet after 24 to 48 hours, or as soon as you feel better, and gradually transition to a more varied bland diet and eventually your regular diet.