Can I eat anything else on the BRAT diet? An expanded guide to digestive recovery

October 11, 2025 •

4 min read

Healthcare providers no longer recommend the traditional BRAT diet for extended periods, especially for children, because it is too restrictive and lacks vital nutrients. This raises the important question, 'Can I eat anything else on the BRAT diet?', and the answer is a resounding yes, as you feel better.

Quick Summary

The BRAT diet, consisting of bananas, rice, applesauce, and toast, is only recommended for a very short duration during digestive illness. As symptoms improve, it is crucial to expand your diet to include other bland foods like lean proteins and cooked vegetables to provide more nutrients and support recovery.

Key Points

Expand gradually: After 24-48 hours, begin adding other bland, low-fiber foods beyond the core BRAT components.
Add lean proteins: Foods like plain, skinless chicken, turkey, and scrambled eggs help restore strength and rebuild tissues.
Incorporate cooked vegetables: Steamed or boiled carrots, potatoes, and green beans are easy to digest and provide essential nutrients.
Include probiotics: Low-fat yogurt and kefir can help restore the beneficial gut bacteria that may be lost during an illness.
Listen to your body: Reintroduce new foods one by one and monitor your symptoms; if discomfort returns, revert to blander foods for a short period.
Avoid irritants: Continue to steer clear of fried, spicy, and high-fat foods, as well as high-fiber whole grains, during recovery.
Stay hydrated: Consuming plenty of water, clear broths, and oral rehydration solutions is critical throughout your recovery.

Beyond the Basics: Easing Back into a Balanced Diet

While the BRAT diet (bananas, rice, applesauce, toast) has been a traditional go-to for soothing an upset stomach, modern dietary guidance encourages a broader approach to digestive recovery. The key is to expand your food choices gradually, starting with other bland, easy-to-digest options to avoid a return of symptoms like diarrhea or nausea. This phased reintroduction of food helps your digestive system return to normal more smoothly and ensures your body receives the necessary nutrients it missed during the initial phase of illness.

The Shortcomings of the Traditional BRAT Diet

For a brief, 24-48 hour period, the BRAT diet's low-fiber, high-starch, and bland nature is gentle on an irritated digestive system and can help bind stools. However, its limited menu is nutritionally inadequate for long-term recovery. The diet lacks sufficient protein, fat, fiber, and many essential vitamins and minerals, which are all crucial for regaining strength and rebuilding health after an illness. For children in particular, health experts no longer recommend it, preferring more nutrient-dense rehydration and food strategies.

Expanding Your Bland Diet: Acceptable Foods

As you begin to feel better—typically after 24 to 48 hours of tolerating the core BRAT foods—you can introduce a variety of other gentle items. Listen to your body and add new foods one at a time to see how you tolerate them.

Additional Bland Foods to Incorporate:

Low-Fiber Starches: Beyond white rice and white toast, consider crackers (like saltines), plain noodles or pasta, and cooked cereals such as cream of wheat or instant oatmeal.
Lean Proteins: Your body needs protein to repair and rebuild tissues. Add bland, low-fat options like baked or steamed skinless chicken or turkey, scrambled eggs, or soft tofu.
Mild Fruits: In addition to bananas and applesauce, cooked or canned fruits like peeled peaches, pears, and ripe melon are often well-tolerated.
Steamed Vegetables: Introduce non-gassy vegetables that are easy to digest, such as cooked carrots, potatoes (plain, boiled or baked), green beans, or zucchini.
Healthy Fats: While greasy foods should be avoided, some people can tolerate small amounts of healthy fats like avocado or a little smooth peanut butter.
Probiotics: Certain probiotic-rich foods, such as low-fat yogurt or kefir, can help restore beneficial gut bacteria.
Clear Fluids: Don't forget to stay hydrated with clear broths (chicken or vegetable), apple juice, or oral rehydration solutions.

Comparison of the Core BRAT Diet and an Expanded Bland Diet


Feature	Core BRAT Diet	Expanded Bland Diet	Rationale for Expansion
Foods Included	Bananas, Rice, Applesauce, Toast	Adds cooked cereals, lean proteins, steamed vegetables, other mild fruits, etc.	Provides a wider range of essential nutrients like protein, vitamins, and minerals.
Digestibility	Extremely low-fiber, binding	Still low-fiber but adds more variety, taxing the system slightly more as it recovers.	Supports a smoother transition back to a normal diet.
Nutritional Value	Limited in protein, fat, vitamins	Offers a more balanced nutrient profile	Prevents malnutrition and speeds up the healing process.
Duration	Very short-term (1-2 days)	Can be followed for a few days as symptoms subside.	Sustains recovery without leading to nutrient deficiencies.
Energy Source	Simple carbohydrates from starches and sugars	Adds protein and other healthy carbs, providing more sustainable energy	Helps regain strength and energy levels after illness.

Gradual Reintroduction to a Regular Diet

After successfully navigating the expanded bland diet for a day or two, you can start reintroducing more complex foods. This should be a slow, mindful process. The goal is to return to your normal, balanced diet without shocking your system. Continue to avoid foods that are fried, greasy, spicy, or high in fat, as these are common triggers for digestive upset. High-fiber whole grains and raw vegetables should be reintroduced slowly. It is important to listen to your body's signals throughout this entire process. If a food causes discomfort, scale back and reintroduce it again later.

Conclusion

While the core BRAT diet offers a temporary solution for initial digestive distress, it is crucial to expand your diet beyond its strict confines as soon as your stomach can tolerate it. The answer to "Can I eat anything else on the BRAT diet?" is not only yes, but it is necessary for a full and speedy recovery. By incorporating a wider variety of bland foods—like lean proteins, cooked vegetables, and low-fiber starches—you can replenish lost nutrients, regain strength, and help your digestive system heal more completely. Remember to stay hydrated and listen to your body throughout this process to ensure a smooth transition back to your regular, balanced diet.

For more information on digestive health, consult authoritative sources like the National Institute of Diabetes and Digestive and Kidney Diseases.

Frequently Asked Questions

You can typically start adding other bland foods to your diet after the initial 24 to 48 hours of following the core BRAT diet, once vomiting has stopped and diarrhea has subsided.

Good options for lean protein include skinless, baked, or steamed chicken or turkey, scrambled eggs, and tofu, as these are easy to digest.

Yes, you can add well-cooked, soft vegetables that are low in fiber, such as steamed carrots, boiled potatoes without the skin, and green beans.

Low-fat yogurt or kefir can be beneficial to introduce once you can tolerate it, as the probiotics can help restore healthy gut bacteria.

Beyond water, stick to clear fluids like clear broths, apple juice, herbal teas (such as ginger or peppermint), and oral rehydration solutions to replenish fluids and electrolytes.

Continue to avoid fatty, greasy, fried, and spicy foods, as well as whole grains and fibrous raw vegetables, which can be irritating to a sensitive digestive system.

You can begin to progress to a regular diet when your symptoms have fully improved. Reintroduce your normal foods slowly over several days, continuing to monitor how you feel.