Can I eat eggs while on a BRAT diet? Your Guide to Safe Reintroduction

December 14, 2025 •

3 min read

Historically recommended for adults and children recovering from gastrointestinal issues, the BRAT diet is a limited plan focused on bland, easy-to-digest foods. Many people find themselves questioning which other foods, like eggs, are safe to add back into their diet as their stomach begins to heal.

Quick Summary

It is generally safe to introduce soft-cooked eggs, prepared without added fats or spices, during the transitional phase of recovery from a stomach illness. The initial BRAT phase focuses on core foods only, with eggs being a beneficial protein add-on later.

Key Points

Timing is key: Only introduce eggs after the initial 24-48 hours of tolerating basic BRAT foods.
Prepare them simply: Choose cooking methods like boiling, poaching, or scrambling without butter or cream to avoid added fats that can upset your stomach.
Avoid high-fat preparation: Steer clear of fried eggs, cheese, or rich sauces during recovery.
Eggs add essential protein: They provide much-needed protein and nutrients, aiding in your recovery and rebuilding strength.
Start slow: Begin with a small portion of egg to see how your body tolerates it before increasing your intake.
Transition gradually: Eggs are part of the transition phase, bridging the gap between the restrictive BRAT diet and your regular eating habits.

Understanding the BRAT Diet and its Limitations

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. These foods are low in fiber, bland, and easy on an irritated digestive system. The primary purpose is to help the gut rest and prevent dehydration, especially after a bout of diarrhea or vomiting. However, it's crucial to understand that the traditional BRAT diet is nutritionally incomplete and is not intended for long-term use. Healthcare professionals now advocate for a more varied bland diet that introduces additional nutrients as soon as they can be tolerated, usually within 24 to 48 hours. This is where the question of adding foods like eggs comes in.

When to Reintroduce Eggs After a Stomach Bug

For most individuals, eggs are a safe and nutritious food to add back into the diet, but not during the initial, most severe stage of a stomach bug. Doctors and nutrition experts recommend waiting until about the second or third day of recovery, after you have successfully tolerated the core BRAT foods and clear liquids. Starting with small portions and observing how your body reacts is the best approach.

Safe Ways to Prepare Eggs for Sensitive Stomachs

When reintroducing eggs, preparation is key to ensuring they remain gentle on your digestive system. The goal is to cook them thoroughly with minimal to no fat and no heavy seasonings. Safe preparation methods include:

Hard or soft-boiled: These are easy to digest and require no added fats.
Scrambled (without dairy): Prepare in a non-stick pan without butter or heavy cream. A splash of water or broth can help with moisture.
Poached: A simple method that uses water to cook the egg gently.

It is important to avoid adding fatty ingredients like cheese, butter, or excessive oil, as these can be difficult for a sensitive stomach to process and may trigger further digestive upset.

Benefits of Adding Eggs to a Bland Diet

Adding eggs is a significant step toward a more balanced and complete recovery diet. The traditional BRAT diet is low in protein, which is essential for rebuilding strength and recovering muscle mass lost during illness. Eggs offer a range of benefits:

Excellent source of protein: Eggs provide high-quality protein, which is crucial for energy and tissue repair, helping you regain your strength more quickly.
Packed with nutrients: They contain essential vitamins like B vitamins and minerals such as selenium, which supports immune system function.
Easily digestible protein: When prepared correctly, the protein in eggs is easier on the digestive system compared to heavier protein sources like fatty red meat.

What to Eat with Eggs During Recovery

As your recovery progresses, you can pair eggs with other bland foods to create a more satisfying and nutritious meal. Here are some options:

Plain white toast
Plain white rice or rice porridge
Oatmeal (cooked with water, not milk)
Broth-based soups
Boiled or steamed potatoes without skin

The BRAT Diet vs. a Transitional Recovery Diet

Here is a comparison of foods from the initial BRAT phase versus what can be added during the transitional phase when eggs are introduced.


Feature	Initial BRAT Phase	Transitional Recovery Phase (including eggs)
Purpose	To give the digestive system a complete rest; focuses on binding and rehydration.	To reintroduce protein and nutrients; supports a move back to a balanced diet.
Allowed Foods	Bananas, white rice, applesauce, white toast, clear liquids.	Initial BRAT foods PLUS plain, cooked eggs, baked chicken, bland soups, cooked vegetables.
Nutritional Value	Limited; lacks protein, fats, and many essential vitamins.	Improved; provides more protein and a wider array of vitamins and minerals.
Duration	24-48 hours.	Until your stomach can tolerate a regular diet, often over several days.
Key Focus	Hydration and minimizing stomach irritation.	Regaining strength and nutritional balance.

Conclusion: Listen to Your Body for a Smooth Recovery

In summary, while eggs are not part of the core BRAT diet, they are a recommended and beneficial food for the later, transitional stages of recovery from a stomach bug. By reintroducing them slowly and preparing them plainly—such as boiled, poached, or scrambled without added fats—you can provide your body with much-needed protein and nutrients without irritating a sensitive stomach. Always listen to your body and consult a healthcare professional if you have prolonged or worsening symptoms. This gradual approach ensures a smoother and more complete return to your normal, balanced diet. For more information on safely advancing your diet, MedlinePlus offers a helpful guide on eating with diarrhea.

Frequently Asked Questions

You can safely introduce soft-cooked eggs on day two or three of your recovery, after you have successfully tolerated the core BRAT foods without symptoms returning.

The best ways are soft-boiling, hard-boiling, or poaching. For scrambled eggs, use a non-stick pan without added fats like butter or oil.

Fried eggs contain added fats from oil or butter, which can be difficult for a sensitive stomach to digest and may worsen diarrhea or nausea.

Yes, eggs are a great source of protein to add during the transitional phase of your recovery to help rebuild strength. The traditional BRAT diet is low in protein.

Other bland, easy-to-digest foods include plain white rice, toast, oatmeal cooked with water, and broth-based soups.

The traditional BRAT diet is considered outdated by many medical professionals because it lacks sufficient protein and other nutrients for full recovery. It should only be followed for a very short period (24-48 hours) before introducing more varied foods like eggs.

If your symptoms return after eating eggs, revert to the core BRAT foods and clear liquids temporarily. Only try reintroducing eggs again after your stomach has settled.