Are pancakes part of a BRAT diet? Navigating Nutrition for an Upset Stomach

October 10, 2025 •

4 min read

The original BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, was first recommended by pediatricians decades ago to help ease symptoms of diarrhea. While this strict regimen is now often considered outdated and nutritionally incomplete, simple versions of other foods, like pancakes, are now considered acceptable additions to a temporary bland diet.

Quick Summary

Simple pancakes made with white flour can be part of a modern, expanded bland diet for an upset stomach, as they are low in fiber and easy to digest. They are not part of the original, restrictive BRAT diet, and preparation is key to ensuring they do not aggravate digestive issues.

Key Points

BRAT diet is outdated: The traditional, restrictive BRAT diet (Bananas, Rice, Applesauce, Toast) is now considered nutritionally incomplete by many healthcare professionals.
Modern bland diet is broader: A modern approach to an upset stomach involves a wider range of low-fiber, bland foods, which can include pancakes if prepared simply.
Preparation is crucial for pancakes: For pancakes to be stomach-friendly, they must be made with white flour, cooked with minimal fat (like cooking spray), and topped with bland, low-sugar options.
Avoid high-fat and sugary additions: Rich toppings like butter and excessive syrup, as well as high-fat cooking methods, can aggravate digestive issues and should be avoided.
Consider dietary sensitivities: Individuals with lactose or gluten intolerance should use appropriate milk or flour alternatives to prevent further irritation.
Pancakes offer digestible carbs: When made simply, white flour pancakes provide easily digestible carbohydrates, making them a good option for a sensitive digestive system.

Understanding the Traditional vs. Modern Bland Diet

The traditional BRAT diet was a very restrictive eating plan that focused on bananas, rice, applesauce, and toast to help manage digestive issues like diarrhea. The logic was that these foods are low in fiber, bland, and starchy, helping to firm up stool and provide easily digestible carbohydrates. However, healthcare providers now recognize that this limited menu lacks essential nutrients, and a broader approach is often more beneficial for recovery. A modern bland diet includes the original BRAT foods but also expands to a wider variety of low-fiber, low-fat, and non-acidic options, providing more balanced nutrition. It is within this expanded diet that pancakes can potentially fit.

The Case for Plain Pancakes

Simple pancakes made from white flour can be a suitable food when a person is recovering from a stomach upset, provided they are prepared correctly. The key lies in the ingredients and cooking method. When made with refined white flour, pancakes offer a low-fiber source of carbohydrates that won't overwhelm a sensitive digestive system. They can be a welcome change from toast and crackers, offering some variety during a restricted eating period. This is especially true for those with a reduced appetite, as a small, easy-to-eat meal can still provide some needed energy.

The Case Against Complicated Pancakes

While plain pancakes can be acceptable, many factors can turn them into a digestive nightmare. Standard restaurant or pre-made pancakes often contain high amounts of fat from butter or oil used during cooking. Fatty foods can be particularly difficult for a sensitive stomach to digest and can worsen symptoms like diarrhea. Sugary toppings, such as excessive syrup, also pose a risk, as high sugar intake can exacerbate diarrhea. Furthermore, many pancake mixes and batters contain dairy (milk), which can be an issue for individuals with lactose intolerance, and gluten (wheat flour), which affects those with celiac disease or a gluten sensitivity. The key takeaway is that the preparation and ingredients make all the difference.

How to Make BRAT-Friendly Pancakes

If you decide to include pancakes in a bland diet, careful preparation is essential. Follow these guidelines for a gentle-on-the-stomach version:

Use a simple recipe with refined white flour, baking powder, a little sugar, and a liquid. Using a pancake mix is also an option, but check the ingredients for any potential irritants.
Opt for a dairy-free or lactose-free liquid. Many recipes can be easily adapted by substituting milk with water or a lactose-free alternative if you are sensitive to dairy.
Cook the pancakes with minimal fat. Instead of butter, use a non-stick pan with a light mist of cooking spray to prevent sticking.
Skip the traditional high-fat and sugary toppings. Instead of butter and syrup, try a light dusting of sugar, a small amount of applesauce, or a sliced, ripe banana.

Pancake Preparation Checklist

Base: White, refined flour for low fiber content.
Liquid: Water or lactose-free milk alternative.
Cooking Fat: Cooking spray or a very light brush of oil.
Toppings: Minimal sugar, plain applesauce, or a few slices of ripe banana.
Avoid: High-fat toppings, excessive syrup, and whole-wheat or high-fiber flours.

Pancake vs. Toast: A Comparison for a Bland Diet


Feature	Plain Pancakes (White Flour)	Plain White Toast
Fiber Content	Low	Low
Carbohydrate Type	Easily digestible, starchy carbs	Easily digestible, starchy carbs
Fat Content	Potentially higher if cooked with butter/oil; low if using spray	Low (unless butter is added)
Sugar Content	Low (recipe dependent)	Very low (bread dependent)
Ease of Digestion	Very easy if prepared simply	Very easy, especially without crusts
Potential Irritants	Dairy, gluten, high fat (depending on prep)	Gluten (if sensitive)
Versatility	Can offer variety to a bland menu	A staple, but can become monotonous

Expanding the Bland Diet

Beyond pancakes, a modern bland diet can incorporate a wider range of gentle foods to ensure adequate nutrient intake. This includes:

Proteins: Skinless, unseasoned baked or boiled chicken; eggs (scrambled or boiled); white fish.
Vegetables: Soft, well-cooked vegetables like carrots, potatoes, and green beans.
Fruits: Canned peaches, pears, and ripe bananas.
Grains: Plain white rice, cream of wheat, and saltine crackers.
Fluids: Broth, water, and apple juice.

Conclusion: The Right Way to Enjoy Pancakes

So, are pancakes part of a BRAT diet? The short answer is no, not the original, restrictive one. However, they can be a suitable addition to a more modern, expanded bland diet for an upset stomach, provided they are made simply and without high-fat or high-sugar additions. It's important to listen to your body and introduce new foods slowly as you recover. By opting for plain, low-fiber, and low-fat options, you can enjoy a more varied diet while still being gentle on your digestive system. As always, consult a healthcare provider for personalized dietary advice, especially if symptoms persist.

Frequently Asked Questions

The traditional BRAT diet is no longer widely recommended, especially for children, because it is too restrictive and lacks essential nutrients like protein, fat, fiber, and certain vitamins that are necessary for proper recovery.

Plain pancakes made from refined white flour are generally safe. Avoid high-fiber whole-wheat pancakes and any with mix-ins like nuts or seeds. Cooking with a non-stick spray instead of butter or oil is also recommended.

Acceptable toppings include a small amount of sugar, plain applesauce, or a few slices of a ripe banana. Excessive syrup, butter, whipped cream, or chocolate chips should be avoided.

If you are lactose intolerant, you should use a lactose-free milk alternative or water in your pancake batter to avoid further digestive upset from dairy.

For those with gluten intolerance or celiac disease, pancakes made with regular wheat flour should be avoided. Instead, opt for a gluten-free pancake mix or recipe to prevent an adverse reaction.

Besides plain pancakes, a modern bland diet includes a variety of foods like skinless chicken or fish, eggs, cooked carrots, potatoes, white rice, saltine crackers, and broths.

A bland diet is intended for short-term use, typically for 24 to 48 hours after symptoms of an upset stomach or diarrhea have subsided. It's important to reintroduce a wider variety of foods gradually to ensure adequate nutrition.