Why Beans Are Not Recommended on the BRAT Diet
The BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast, focuses on bland, low-fiber foods that are easy to digest. When recovering from a stomach virus, gastroenteritis, or a bout of diarrhea, the digestive system is often irritated and needs rest. Beans, while highly nutritious, possess characteristics that make them counterproductive for this purpose.
The Problem with Fiber and Fermentable Carbohydrates
Beans and legumes are packed with fiber and a type of complex carbohydrate called oligosaccharides. While beneficial for long-term digestive health, these components can be problematic for a compromised gut. The human body lacks the enzyme needed to break down oligosaccharides, so they travel to the large intestine where gut bacteria ferment them. This fermentation process produces gas, which can lead to uncomfortable bloating, cramping, and increased flatulence, worsening the symptoms the BRAT diet is designed to alleviate.
Insoluble Fiber and Diarrhea
Beans, especially those with skins, contain a significant amount of insoluble fiber. Insoluble fiber adds bulk to stool and can speed up its passage through the digestive tract. This is the opposite of the binding effect desired when treating diarrhea. The goal of the BRAT diet is to firm up loose stools, and introducing a high-fiber food like beans would work against this objective.
Exceptions and Alternative Vegetables
While most legumes are off-limits, some bland, well-cooked vegetables with lower fiber content are acceptable on a bland diet, and some sources even list a specific type of bean as a possible exception.
- Green Beans: Well-cooked, skinless green beans are mentioned by some sources as a suitable vegetable choice for a sensitive stomach. The key is that they must be boiled or steamed until very soft and have their skins and seeds, which contain the toughest fiber, removed or be young enough to not pose an issue.
- Carrots: Cooked carrots are another easy-to-digest option that can provide nutrients without irritating the stomach.
- Potatoes: Mashed or baked potatoes without the skin are a good source of potassium and easily tolerated.
- Cooked Squash: Like carrots, cooked squash is a soft, low-fiber vegetable that can be a gentle addition to the diet.
Comparison of Beans vs. BRAT-Approved Foods
| Feature | Beans & Legumes | BRAT-Approved Foods (e.g., White Rice) |
|---|---|---|
| Fiber Content | High in both soluble and insoluble fiber. | Very low in fiber. |
| Digestibility | Complex sugars (oligosaccharides) are difficult to digest and ferment in the gut, causing gas. | Simple carbohydrates are easy for the digestive system to process. |
| Impact on Diarrhea | Insoluble fiber can worsen diarrhea by speeding up bowel transit. | Low fiber helps bind stool and slow transit. |
| Nutrient Density | High in protein, fiber, and nutrients (beneficial for a healthy gut, not a sensitive one). | Lower in nutrients, but provides quick, easy-to-assimilate calories. |
| Recommended for | Long-term digestive health and a well-functioning gut. | Short-term relief for irritated digestive systems. |
What to Eat Instead and How to Reintroduce Beans
For the first day or two of a stomach illness, focus on the core BRAT foods, clear liquids, and small, frequent sips of electrolyte-containing fluids to prevent dehydration. When symptoms start to improve, you can gradually expand your diet with other bland foods.
Gradually Expanding the Bland Diet:
- Phase 1 (First 24-48 hours): Water, electrolyte drinks, clear broth, and core BRAT foods: bananas, white rice, applesauce, and white toast.
- Phase 2 (Day 2-3): Add cooked vegetables like carrots, potatoes, and soft green beans. Other options include cream of wheat or other refined cereals, crackers, and plain, low-fat protein sources like scrambled egg whites or unseasoned skinless chicken.
Reintroducing Beans: Once your symptoms have fully subsided for several days, you can start to reintroduce more complex foods. When reintroducing beans, start slow and use methods that enhance digestibility.
- Start with easier-to-digest beans: Options like lentils and mung beans are often more tolerable than larger beans.
- Soak thoroughly: If using dried beans, soak them for an extended period (8-12 hours) and change the water multiple times to reduce complex sugars.
- Cook until very soft: Thoroughly cooking beans, perhaps with a pinch of a digestive-aid spice like cumin, can make them easier to process.
- Eat small portions: Begin with just a spoonful or two and see how your body reacts before increasing the amount.
Conclusion
In summary, beans are not on the BRAT diet, and for good reason. The high fiber and complex carbohydrates in most beans can overwhelm a sensitive digestive system, worsening symptoms like diarrhea, gas, and bloating. Sticking to the bland, low-fiber BRAT-approved foods for a short period is the recommended approach for calming an upset stomach. When you are fully recovered, you can slowly reintroduce nutrient-dense foods like beans using preparation methods that aid digestion. Listening to your body and consulting a healthcare professional is always the best course of action for persistent or severe symptoms.
For more information on digestive health, you can visit the National Institutes of Health.
