Can You Eat Wheat Bread on a BRAT Diet? The Digestive Do's and Don'ts

December 28, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, acute diarrhea is a common ailment that affects millions of Americans annually. When dealing with an upset stomach, many people turn to the BRAT diet, and a common question arises: can you eat wheat bread on a BRAT diet?.

Quick Summary

The BRAT diet advises against high-fiber foods like wheat bread, recommending refined white toast instead to ease digestive distress. Higher fiber content in whole grains can be difficult to digest and may worsen diarrhea or gas. The goal is to consume simple, binding foods that are gentle on the stomach for short-term relief.

Key Points

Avoid Wheat Bread on the BRAT Diet: The high fiber in whole wheat bread can irritate a sensitive digestive system and worsen symptoms like diarrhea.
Choose White Toast Instead: White bread, a refined grain, has much lower fiber and is easier to digest, making it the appropriate toast option for the BRAT diet.
Listen to Your Body: While the BRAT diet is a good starting point for acute GI issues, gradually introduce other bland, easy-to-digest foods as tolerated.
Focus on Low-Fiber and Bland Foods: The primary purpose of a BRAT or bland diet is to minimize the digestive system's workload while it recovers from an illness.
Prioritize Hydration: Staying hydrated with water and electrolyte solutions is the most critical component of recovering from diarrhea and vomiting.
Consult a Professional for Persistent Issues: The BRAT diet is only for short-term use; if symptoms continue for more than 48 hours, seek medical advice.

Understanding the BRAT Diet and Its Purpose

The BRAT diet is a traditional dietary recommendation for people experiencing acute gastrointestinal distress, such as nausea, vomiting, or diarrhea. The acronym stands for: Bananas, Rice, Applesauce, and Toast. These foods are chosen for their bland, low-fiber, and easily digestible nature, which helps soothe the digestive system and bind stools. The diet is intended for short-term use, typically for 24 to 48 hours, to give the gut time to recover before reintroducing a wider variety of foods. For individuals with a sensitive digestive tract, minimizing fiber and fat intake during this recovery period is crucial to avoid further irritation.

Whole Wheat vs. White Bread: The Key Difference

When considering bread for the BRAT diet, the distinction between whole wheat and white bread is paramount. Whole wheat bread is made from the entire grain kernel, including the bran, germ, and endosperm. This makes it a high-fiber food, which is generally beneficial for long-term health, but counterproductive for a sensitive stomach. The high insoluble fiber content can add bulk to stool and speed up digestion, potentially exacerbating diarrhea and gas.

In contrast, white bread is made from refined flour, where the fibrous bran and nutrient-rich germ have been removed. This processing leaves a low-fiber starch that is much easier for the body to digest. When toasted, this effect is amplified as the toasting process breaks down some of the carbohydrates further. For this reason, white toast is the recommended option for the BRAT diet, not whole wheat bread.

How Fiber Affects a Sensitive Digestive System

While fiber is a dietary cornerstone for a healthy gut under normal circumstances, its role changes dramatically during gastrointestinal upset. Insoluble fiber, prominent in whole grains, does not absorb fluid but instead adds bulk, which can have a laxative effect. Soluble fiber, found in foods like bananas and oatmeal, absorbs water and helps to bind loose stools. This is why the BRAT diet includes bananas and often permits oatmeal, but cautions against high-fiber whole grains. Eating high-fiber whole wheat bread while recovering from diarrhea can introduce too much bulk and irritation too soon, prolonging symptoms rather than shortening them.

The BRAT Diet and Beyond: A Gradual Recovery

Modern medical advice for acute gastrointestinal illness has evolved beyond the original BRAT diet, which is now considered too restrictive for extended use. Healthcare providers now recommend a more balanced approach that focuses on rehydration and gradually reintroducing a wider variety of bland, easy-to-digest foods. Starting with the core BRAT foods and plain, low-fiber additions like crackers, plain pasta, and boiled potatoes can help ease the transition back to a normal diet.

BRAT Diet and Alternatives: A Comparison Table


Food Type	BRAT Diet Guidance	Why It's Recommended	Why It's Avoided
Bread	White toast only	Low fiber, easy to digest, binding	Whole wheat has high fiber, can worsen diarrhea
Grains	White rice, low-fiber cereal (oatmeal)	Bland, low-fat, simple starch	Whole grains are harder to digest
Fruits	Bananas, applesauce	Gentle soluble fiber (pectin) helps bind stool; provides potassium	Raw fruits, high-fiber fruits, and seeds are too harsh
Vegetables	Cooked carrots, peeled potatoes	Soft, low-fiber, gentle on the stomach	Raw vegetables, cruciferous veggies can cause gas
Dairy	Avoid most dairy initially; some can tolerate low-fat yogurt with probiotics	Live cultures may help some people restore gut flora	Lactose can be difficult to digest during GI upset

Conclusion: Best Practices for a BRAT Diet

While whole wheat bread is a healthy staple in a normal diet, it is not suitable for a BRAT diet due to its high fiber content. When recovering from an upset stomach, the goal is to consume foods that are easy to digest and will not irritate the gut further. White toast fits this criteria much better than whole wheat bread and is the appropriate choice for the toast component of the BRAT diet. The key to a speedy recovery is to start with bland, simple foods, prioritize hydration, and gradually reintroduce more complex items as your tolerance improves. For persistent symptoms, it is always recommended to consult a healthcare professional. You can learn more about managing digestive issues from resources like The Oregon Clinic.

Frequently Asked Questions

Wheat bread is not recommended for a BRAT diet because its high fiber content, particularly insoluble fiber, is difficult for a sensitive or recovering digestive system to process. This can exacerbate symptoms like diarrhea, cramping, and gas.

You should eat plain white toast on a BRAT diet. White bread is a refined grain with low fiber, making it easier to digest. Toasting it further breaks down the carbohydrates, which is gentler on an upset stomach.

It is generally advised to avoid whole grains when you have an upset stomach, especially if you have diarrhea. The high fiber content can speed up digestion and worsen symptoms. It is better to stick with refined, low-fiber options until you recover.

The BRAT diet is only meant for short-term use, typically 24 to 48 hours. Modern medical advice suggests transitioning back to a more balanced diet of bland foods as soon as possible to ensure you get adequate nutrients.

As your stomach recovers, you can add other bland, low-fiber foods. These include saltine crackers, plain oatmeal, boiled or baked peeled potatoes, and lean protein like plain baked chicken.

The primary goal of the BRAT diet is to provide the digestive system with easy-to-process, bland foods that help reduce symptoms like diarrhea and nausea while replacing lost electrolytes.

Hydration is the top priority when dealing with vomiting and diarrhea. Both conditions cause the body to lose significant fluids and electrolytes. Drinking water, electrolyte solutions, and clear broths helps prevent dehydration.