Can You Have Dairy on a BRAT Diet?

November 17, 2025 •

4 min read

Historically, the BRAT diet was a well-known remedy for stomach issues, but modern nutritional advice has evolved. The answer to "can you have dairy on a BRAT diet?" is nuanced, as some fermented dairy products, like yogurt, can be beneficial while traditional dairy should be avoided.

Quick Summary

Most full-fat dairy products should be avoided during a BRAT diet due to difficulty digesting the lactose, which can worsen symptoms like diarrhea. However, some fermented dairy, like plain yogurt with live cultures, may be introduced cautiously after initial symptoms subside due to its probiotic benefits. This guide explains which dairy items are off-limits and when it is safe to reintroduce dairy into your diet.

Key Points

Avoid Full-Fat Dairy: Full-fat milk, cheese, and ice cream contain high levels of fat and lactose, both of which are hard for an irritated gut to digest and can worsen symptoms.
Yogurt is an Exception: Plain yogurt and kefir with live, active cultures are generally acceptable and even beneficial, as the probiotics can help restore healthy gut bacteria and break down lactose.
Start Slow: When reintroducing dairy, begin with small amounts of probiotic-rich options and monitor your body's reaction before attempting to consume other dairy products.
Beware of Temporary Lactose Intolerance: A stomach illness can cause a temporary lactase deficiency, meaning you may struggle to digest lactose even if you normally can.
Stay Hydrated: Focus on maintaining proper hydration with clear fluids and electrolyte drinks, especially if dealing with vomiting and diarrhea.
Listen to Your Body: Pay close attention to how you feel after eating. If dairy causes discomfort, it's best to avoid it for a longer period.
Expand Your Diet Gradually: The BRAT diet is restrictive and only suitable for short-term use. Expand to a more balanced diet with soft, bland foods as soon as you feel able.

The BRAT diet, an acronym for bananas, rice, applesauce, and toast, is a historically recommended eating plan for those recovering from acute gastrointestinal issues like vomiting, nausea, and diarrhea. The principle behind this restrictive diet is to consume bland, low-fiber foods that are easy on the stomach, allowing the digestive system to rest and recover. Dairy, particularly full-fat products, is generally not included in this list, and for good reason.

Why Most Dairy Is Avoided on the BRAT Diet

The primary issue with dairy for an upset stomach lies with lactose, the main sugar found in milk. When the digestive system is compromised by a stomach bug or other illness, it can temporarily stop producing lactase, the enzyme required to break down lactose. This temporary condition is known as post-gastroenteritis lactose intolerance. Consuming dairy in this state can lead to further gastrointestinal distress, including increased gas, bloating, and more watery diarrhea. Furthermore, many traditional dairy products are high in fat, which is another type of food that is difficult to digest and can exacerbate symptoms during recovery. Foods to avoid include:

Whole milk, cream, and full-fat cheese
Ice cream and rich milkshakes
Butter and other high-fat dairy additives

The Exception to the Rule: Probiotic Dairy

While most dairy is off-limits, some fermented products with live, active cultures can actually be beneficial. Plain yogurt and kefir are two common examples. These products contain probiotics—beneficial bacteria that can help restore a healthy balance of gut flora that may have been disrupted by illness. Here’s why they are different:

Live Cultures: The active bacterial cultures in yogurt and kefir break down some of the lactose, making it easier to digest for those with temporary lactose sensitivity.
Gut Restoration: Repopulating the gut with good bacteria can aid the healing process and potentially shorten the duration of diarrhea.
Nutrient-Dense: Yogurt offers protein, calcium, and other nutrients that a restrictive BRAT diet lacks, helping to support a more complete recovery.

It is crucial to choose plain, unsweetened varieties, as added sugars can also irritate a sensitive stomach.

Comparing Dairy Options for a Sensitive Stomach


Feature	Traditional Dairy (Milk, Ice Cream)	Probiotic Dairy (Yogurt, Kefir)
Lactose Content	High	Low (broken down by cultures)
Fat Content	Often High	Typically Lower (especially low-fat varieties)
Digestibility	Poor for sensitive gut	Generally well-tolerated due to probiotics
Probiotic Presence	None	Yes (live, active cultures)
Effect on Diarrhea	Can prolong or worsen symptoms	May help shorten duration
Nutritional Benefit	High in protein and calcium	High in protein, calcium, and gut-healthy bacteria

Guidelines for Reintroducing Dairy After the BRAT Diet

The BRAT diet should only be followed for a very short period (typically 24 to 48 hours) to prevent malnutrition. As your symptoms subside, it's essential to gradually broaden your diet. The process for reintroducing dairy should be slow and cautious.

Step-by-Step Reintroduction:

Start with Probiotics First (Day 2 or 3): After the initial symptoms of nausea and diarrhea have passed, begin by adding a small amount of plain, unsweetened yogurt or kefir to your diet. Monitor your body’s reaction. If tolerated well, you can continue this as part of a more varied, bland diet.
Wait and Watch: Hold off on reintroducing traditional dairy products like milk and cheese for at least a few days, or until you are consistently symptom-free. A temporary lactose intolerance can persist for a couple of weeks after a stomach bug.
Gradual Introduction of Traditional Dairy (Day 4+): When you feel ready, start with a small amount of low-fat milk or mild cheese. Observe for any bloating, gas, or other discomfort.
Listen to Your Body: Everyone's recovery is different. If any dairy product causes a return of symptoms, pull back and try again in another week or so.

Conclusion: Caution is Key with Dairy

While the strict BRAT diet was once the standard for stomach issues, modern healthcare emphasizes a more inclusive approach to bland foods for faster nutrient recovery. For those wondering, "Can you have dairy on a BRAT diet?" the answer is mostly no, but with important exceptions. Full-fat and high-lactose dairy products should be avoided to prevent worsening digestive upset. However, plain yogurt and kefir, which are rich in probiotics, can be carefully added back into a recovering diet to help restore gut health. Always listen to your body and consult a healthcare provider if symptoms persist or worsen. A cautious, step-by-step reintroduction is the best path to a smooth recovery.

An authoritative outbound link with more information on general digestive health during illness can be found on the International Foundation for Gastrointestinal Disorders website.

Frequently Asked Questions

Milk contains lactose and is often high in fat, both of which are difficult for an upset digestive system to process. The illness can cause a temporary lactose intolerance, and the high-fat content can irritate the stomach, potentially prolonging symptoms like diarrhea.

No, it is best to avoid cheese, especially full-fat varieties, while on a BRAT diet or recovering from a stomach bug. Like milk, it contains lactose and fat that can be difficult to digest and may worsen your condition.

Plain, unsweetened yogurt containing live, active cultures is often considered safe and can be beneficial. The probiotics help restore good gut bacteria, and the fermentation process breaks down much of the lactose, making it easier to tolerate than regular milk.

You should reintroduce regular dairy gradually, and only after your initial gastrointestinal symptoms have subsided. Many people can start trying small amounts of low-fat dairy a few days after feeling better, but it is important to listen to your body and pull back if symptoms return.

The BRATY diet is a modified version of the BRAT diet that includes yogurt ('Y'). The addition of yogurt is intended to provide probiotics to aid gut recovery, making it a slightly less restrictive and potentially more beneficial approach for some.

If you are concerned about lactose, non-dairy alternatives such as almond milk, rice milk, and soy milk can be consumed in moderation, provided they do not have excessive added sugars or fat.

Yes, if you are lactose intolerant, you should avoid all lactose-containing dairy products when you have a stomach bug. The illness can amplify your usual symptoms, and sticking to lactose-free options is the safest bet for a speedy recovery.