Can I Add Other Foods to the BRAT Diet?

January 6, 2026 •

3 min read

While the BRAT diet has historically been recommended for stomach illnesses, modern guidelines suggest it's too restrictive for long-term use. The good news is, you can and should add other foods to the BRAT diet to ensure your body gets the nutrients it needs to recover fully.

Quick Summary

The BRAT diet is a short-term, low-nutrition plan for managing stomach upset. Expanding it with other bland, easily digestible foods like lean proteins, cooked vegetables, and yogurt is recommended to provide necessary nutrients for full recovery. The reintroduction of food should be gradual, starting with the core BRAT items and slowly adding more variety.

Key Points

Start Slow: Begin with core BRAT foods (bananas, rice, applesauce, toast) and clear fluids for 24-48 hours to let your stomach settle.
Add Lean Proteins: As you feel better, introduce bland, lean proteins like baked chicken, scrambled eggs, or tofu to help rebuild strength.
Include Cooked Vegetables: Incorporate easy-to-digest cooked vegetables like carrots, potatoes, and squash for essential vitamins and minerals.
Consider Probiotics: Low-fat yogurt or kefir can help restore good gut bacteria, but only if you can tolerate dairy.
Avoid Irritants: Continue to steer clear of fried, fatty, spicy, and heavily seasoned foods, as well as caffeine and alcohol, until fully recovered.
Stay Hydrated: Consistent intake of water, broth, and electrolyte solutions is crucial, especially during the initial phase of illness.

Why Expanding the BRAT Diet is Important

The traditional BRAT diet, which stands for bananas, rice, applesauce, and toast, is meant to be a short-term solution for managing acute gastrointestinal symptoms like diarrhea and vomiting. However, following this diet for more than 24-48 hours can lead to nutritional deficiencies due to its lack of protein, fat, and many essential vitamins. By expanding the BRAT diet with other bland, easy-to-digest foods, you can provide your body with the nutrients it needs to recover faster and more effectively.

A Phased Approach to Reintroducing Foods

Returning to a normal diet should be a gradual process, allowing your digestive system to re-acclimate without overwhelming it. This phased approach helps prevent a relapse of symptoms.

Phase 1: The First 24-48 Hours

This initial period focuses on fluids and the core BRAT foods, eaten in small amounts to test tolerance. The primary goal is rehydration and calming the stomach.

Clear Liquids: Start with clear broths, weak tea, or electrolyte solutions. Sip slowly and frequently.
Core BRAT Foods: Once you can tolerate clear liquids, introduce small portions of bananas, plain white rice, unsweetened applesauce, and dry white toast.
Plain Crackers: Saltine or other plain crackers are a good addition during this phase.

Phase 2: After 48 Hours, as Tolerated

Once you feel your symptoms improving, you can begin adding a wider variety of foods to restore lost nutrients. These foods should still be bland and low in fat and fiber.

Lean Proteins: Incorporate small amounts of skinless baked or broiled chicken or turkey, scrambled eggs, or tofu.
Cooked Vegetables: Add steamed or boiled vegetables like carrots, green beans, squash, and potatoes without the skin.
Cooked Cereals: Reintroduce cooked cereals such as oatmeal or cream of wheat.
Yogurt and Kefir: Low-fat yogurt and kefir, which contain probiotics, can help restore healthy gut bacteria.
Plain Pasta or Noodles: Plain pasta or noodles can be a good source of carbohydrates.

Phase 3: Returning to a Regular Diet

After a few days of successfully tolerating the Phase 2 foods, you can begin transitioning back to a normal, well-balanced diet. This should still be done gradually, paying close attention to your body's signals.

Increase Fiber Gradually: Slowly add whole grains and raw fruits and vegetables back into your diet.
Reintroduce Healthy Fats: Add healthy fats in moderation, such as small amounts of avocado or smooth peanut butter.
Avoid Irritants: Continue to avoid fried, fatty, and spicy foods, as well as alcohol and caffeine, for a few more days.

Comparison of BRAT vs. Expanded Bland Diet


Feature	Traditional BRAT Diet	Expanded Bland Diet	Benefits	Drawbacks
Food Variety	Very limited (bananas, rice, applesauce, toast)	Includes lean proteins, cooked veggies, cereals, yogurt, etc.	Provides a wider range of essential nutrients for recovery	None, when done correctly.
Nutritional Value	Low in protein, fat, fiber, and vitamins	More nutritionally balanced for a quicker and more complete recovery	Supports overall health and energy levels	Prolonged use of traditional BRAT can cause deficiencies
Digestion	Extremely gentle and binding for acute relief	Gentle on the stomach but introduces more complexity as tolerance increases	Aids recovery by not stressing the digestive system	Reintroducing foods too quickly can cause a relapse
Usage Duration	Short-term (24-48 hours)	A progression lasting several days as symptoms improve	Prevents malnutrition and boredom	None, as it's a natural progression of healing

Conclusion: Listen to Your Body for a Faster Recovery

While the BRAT diet has a long history, medical experts now recommend a more balanced and progressive dietary approach for recovering from stomach illnesses. The key is to start with clear fluids, gradually add the basic BRAT foods, and then expand to a more nutritious bland diet. The goal is to provide your body with the fuel it needs to heal, without causing further irritation. By following a phased approach and listening to your body's signals, you can ensure a smoother and faster return to your regular, healthy diet.

A Note on Children

Modern pediatric advice often recommends returning children to a normal, well-balanced diet appropriate for their age within 24 hours of being sick, as a restrictive diet can cause nutrient deficiencies. Always consult with your child’s pediatrician for the best course of action. For more information on navigating these dietary changes, resources like the CDC provide valuable guidance on recovering from gastrointestinal distress.

Frequently Asked Questions

You can start gradually adding other bland foods, like lean protein and cooked vegetables, about 24-48 hours after your gastrointestinal symptoms have subsided.

Good additions include cooked cereals like oatmeal or cream of wheat, saltine crackers, plain potatoes, steamed carrots, skinless baked chicken, scrambled eggs, and low-fat yogurt (if dairy is tolerated).

Avoid high-fat, greasy, or spicy foods, raw vegetables, whole grains, acidic fruits like citrus, and caffeine or alcohol. These can all irritate a sensitive stomach.

The BRAT diet is no longer recommended for children due to its lack of sufficient nutrients for proper recovery. Pediatricians advise transitioning back to a more balanced diet within 24 hours as tolerated.

You can progress when your symptoms, such as diarrhea, nausea, and vomiting, have significantly improved or stopped completely for 24-48 hours.

Some low-fat dairy like yogurt and kefir with live cultures can be beneficial, as they contain probiotics that help restore gut flora. However, avoid milk and high-fat dairy like cheese and ice cream initially, as they can be difficult to digest.

Hydration is crucial to replace fluids and electrolytes lost through vomiting and diarrhea. Clear liquids like broth, tea, and water are essential to prevent dehydration.