Are Eggs Allowed on the BRAT Diet? A Comprehensive Guide

December 21, 2025 •

4 min read

Historically, the BRAT diet, consisting only of bananas, rice, applesauce, and toast, was a common recommendation for stomach ailments. This restrictive plan often leaves people wondering about other foods, particularly proteins like eggs. The good news is that while eggs are not part of the initial four foods, they are generally allowed and even encouraged as you begin to recover.

Quick Summary

Although the BRAT diet primarily features bananas, rice, applesauce, and toast, eggs can be safely introduced during recovery. They are an excellent source of protein, helping to replenish nutrients lost during illness. Introduce eggs, such as plain scrambled or boiled, once initial symptoms subside to support a faster, more balanced return to a normal diet.

Key Points

Introduction Timing: Introduce plain, cooked eggs on day 2 or 3 of recovery, after initial symptoms subside.
Safe Preparation: Opt for plain scrambled, poached, or hard-boiled eggs without added fats, milk, or seasonings.
Nutrient Boost: Eggs provide high-quality protein and essential vitamins lacking in the basic BRAT diet, aiding recovery.
Low-Fiber Benefit: The minimal fiber content of eggs makes them gentle on a sensitive digestive system.
Gradual Reintroduction: Start with a small serving of eggs and monitor your body's response before increasing intake.

Understanding the BRAT Diet and Its Limitations

The traditional BRAT diet is a short-term eating plan focused on bland, low-fiber foods that are easy to digest. It’s often recommended for individuals recovering from nausea, vomiting, and diarrhea. The core concept is to give the digestive system a much-needed rest. However, healthcare professionals have largely moved away from recommending a strict, prolonged BRAT diet, especially for children, because it is nutritionally deficient. It lacks sufficient protein, fat, and many essential vitamins and minerals needed for a full recovery. For this reason, adding back nutrient-rich foods is a critical step in the healing process.

When and How to Reintroduce Eggs

The key to incorporating eggs back into your diet is timing and preparation. Following the initial 24 to 48 hours of consuming only bland, low-fiber foods, eggs can be a valuable addition. The ideal approach is to wait until your symptoms of vomiting and severe diarrhea have subsided. Once you are tolerating the basic BRAT foods well, you can start with a small serving of plain eggs.

Preparing Eggs for a Sensitive Stomach

Plain and Simple: Avoid using any oil, butter, milk, or heavy seasonings. Plain preparation is key to preventing further irritation.
Gentle Cooking Methods: Scrambled, poached, or hard-boiled eggs are the best options. These methods cook the protein thoroughly without adding extra fats or spices that can upset a sensitive stomach.
Introduce Slowly: Start with a small amount, such as a half-scrambled egg or a single hard-boiled egg. Monitor how your body reacts before increasing the portion size.

Comparison: Eggs vs. Other Proteins on the Bland Diet


Food Item	Preparation for Sensitive Stomach	Pros	Cons	Tolerance Timing
Eggs	Plain scrambled, poached, or boiled	Excellent source of high-quality protein; easy to digest.	None, if prepared simply and tolerated well.	Ideal for early reintroduction (Day 2-3).
Chicken	Plain, skinless, baked or boiled	Lean protein, builds strength.	Can be harder to digest than eggs initially; risk of improper preparation with seasonings.	Best introduced after eggs are tolerated well.
Tofu	Plain, soft, or silken	High protein, plant-based.	May cause gas or bloating in some individuals; ensure preparation is very simple.	Can be introduced alongside eggs.
Red Meat	Lean, boiled, or baked	Rich in iron and protein.	Higher fat content can be difficult to digest; potential for stomach irritation.	Should be delayed until full recovery.

Why Eggs Are a Good Addition for Recovery

Essential Nutrients

Eggs are a nutritional powerhouse, providing essential vitamins and minerals crucial for a speedy recovery. They are an excellent source of high-quality protein, which helps the body repair tissue and regain strength after illness. Eggs also contain Vitamin B12 and Vitamin D, which support overall immune function and energy levels. By reintroducing a balanced diet with protein, you ensure the body has the resources it needs to heal.

Low-Fiber Content

For a stomach recovering from diarrhea, high-fiber foods can exacerbate symptoms. Eggs have virtually no fiber, making them an ideal food to transition to from the basic, low-fiber BRAT foods. This helps solidify stools and provides nourishment without overtaxing the digestive system.

Potential Risks and Considerations

While eggs are safe for most, some individuals may have a pre-existing egg sensitivity or allergy. If you experience any adverse symptoms, such as bloating, gas, or further stomach upset, stop eating eggs and consult a healthcare provider. It's always a good idea to listen to your body and proceed with caution. Additionally, while the fat in eggs is generally not an issue for most, preparing them without added oils or butter ensures the fat content is kept low, which is best for a recovering stomach.

Conclusion

In summary, while not part of the initial acronym, eggs are an important and beneficial component of recovering from a stomach illness. After the initial phase of consuming bland BRAT foods, eggs can and should be introduced in small, plain portions. They offer a much-needed protein and nutrient boost that the basic BRAT diet lacks, supporting a faster and more complete return to your normal, healthy eating habits. Always prioritize simple preparation and listen to your body's signals during recovery. When you are ready to move beyond bananas, rice, applesauce, and toast, plain cooked eggs are a fantastic, easily digestible option to aid your healing process.

What to Add After Eggs

After successfully tolerating plain cooked eggs for a period, you can gradually introduce other lean, bland proteins like plain, skinless chicken, turkey, or fish. Other additions include soft, cooked vegetables (without skin), soft canned fruits, and oatmeal or cream of wheat. The goal is to slowly expand your diet and increase nutritional variety as your digestive system returns to normal function.

Frequently Asked Questions

Yes, you can eat plain scrambled eggs, but only after the initial 24 to 48 hours of recovery when you are tolerating the basic BRAT foods. Cook them without butter, oil, or milk to keep them bland and easy to digest.

Yes, hard-boiled eggs are a great option for adding protein during the recovery phase. They are easy to digest and should be eaten plain without any added spices.

The best time to add eggs is usually on the second or third day after a stomach bug, once the most severe symptoms have passed and you can tolerate the basic BRAT foods.

The BRAT diet is not recommended for long periods because it is very low in fat, protein, and many essential nutrients. Prolonged use can lead to nutritional deficiencies and a slower recovery.

Focus on plain, simply cooked eggs like scrambled with no fat, poached, or hard-boiled. Avoid fried eggs or dishes with added ingredients like cheese or seasonings, as these can irritate the stomach.

Yes, current medical advice suggests that children should resume an age-appropriate, balanced diet within 24 hours of being sick. This can include plain cooked eggs to provide necessary protein.

For some people, eggs can help relieve diarrhea symptoms, especially if prepared blandly. They provide a source of protein without much fiber, which can help bulk up stool.