Is Yogurt Allowed on the BRAT Diet for Digestive Upset?

January 6, 2026 •

4 min read

Historically, the traditional BRAT diet (bananas, rice, applesauce, toast) excluded all dairy, but a modern modification known as the "BRATY diet" now includes yogurt. This shift in nutritional advice reflects a better understanding of gut health and the specific benefits of probiotic-rich foods, making the answer to "is yogurt allowed on the BRAT diet?" a nuanced one.

Quick Summary

This article explores how and why certain yogurts, specifically those with probiotics, have been integrated into modern bland diets, offering a gentler alternative to standard dairy products during recovery from digestive distress.

Key Points

Modern BRAT Includes Yogurt: The traditional BRAT diet is outdated; modern guidelines, sometimes called the BRATY diet, safely incorporate specific types of yogurt.
Probiotics Aid Recovery: Yogurt with live and active cultures introduces beneficial bacteria (probiotics) that help restore gut balance disrupted by illness or antibiotics.
Choose Plain and Unsweetened: Select low-fat, plain yogurt without added sugar or artificial sweeteners, which can worsen digestive issues.
Easier Digestion for Some: The fermentation process reduces lactose, making probiotic yogurt more digestible than milk for individuals with temporary lactose intolerance.
Reintroduce Dairy Slowly: After a period of bland foods, test a small amount of plain yogurt to see how your system responds before consuming more.
Avoid High-Fat and Sugary Options: High-fat and sugary yogurts can irritate a sensitive stomach, so these should be avoided during recovery.
Provides Essential Nutrients: Unlike the restrictive BRAT diet, adding yogurt helps replenish lost nutrients like protein and calcium.

Understanding the BRAT Diet and its Limitations

The BRAT diet has long been a go-to home remedy for managing gastrointestinal upset, primarily diarrhea and vomiting. Its low-fiber, binding nature is designed to be gentle on a sensitive stomach, but it's not a nutritionally complete plan for long-term recovery. The traditional diet, an acronym for Bananas, Rice, Applesauce, and Toast, specifically excluded all dairy due to concerns that lactose could worsen diarrhea. The BRAT diet, however, is now considered outdated by many healthcare professionals who recommend a more inclusive approach to bland diets.

The primary reason for avoiding dairy on the traditional BRAT diet is that illness can temporarily reduce the body's ability to produce lactase, the enzyme needed to digest milk sugar (lactose). This temporary condition, known as secondary lactose intolerance, can lead to bloating, gas, and continued diarrhea. However, this is where the modern understanding of yogurt comes into play.

The Probiotic Advantage: Why Yogurt is Different

Not all dairy is created equal when it comes to digestive recovery. Yogurt, particularly with live and active cultures, stands apart from regular milk or cheese due to its probiotic content.

Friendly Bacteria: Probiotics are beneficial microorganisms that help restore the gut's natural balance of bacteria. When a stomach illness or antibiotics disrupt this balance, adding good bacteria back can aid recovery and shorten the duration of diarrhea.
Easier to Digest: The fermentation process that creates yogurt breaks down much of the lactose, making it easier for many people to digest, even if they are temporarily lactose intolerant. Look for yogurts that are labeled with "live and active cultures" to ensure they contain these helpful probiotics.
Added Nutrients: Unlike the restrictive BRAT diet, incorporating yogurt adds valuable protein, calcium, and other nutrients back into the diet, which is essential for a quicker and more complete recovery.

Which Yogurt to Choose for Digestive Recovery?

Not every yogurt is a good candidate for an upset stomach. The wrong kind—loaded with sugar, fat, and artificial ingredients—can do more harm than good.

Best Options:

Plain, Unsweetened Yogurt: This is the safest and most effective choice. It contains live cultures and avoids irritating sugars that can worsen gastrointestinal symptoms.
Yogurt with Specific Strains: Some yogurts contain specific probiotic strains, like Lactobacillus rhamnosus or Saccharomyces boulardii, which have been shown in studies to help treat infectious diarrhea.
Kefir: This fermented milk drink is packed with a wider variety of probiotics than most yogurts and can be an excellent choice for rebalancing gut flora.

Options to Avoid:

High-Sugar Flavored Yogurt: Excess sugar can pull water into the intestines, exacerbating diarrhea. Always opt for unsweetened versions.
High-Fat Yogurt: High-fat dairy products can be difficult for a stressed digestive system to handle and should be avoided. Stick to low-fat or fat-free options initially.
Yogurt with Added Fiber: While fiber is good for overall health, a temporary bland diet for diarrhea should be low in fiber to help firm up stool.

Comparison of BRAT vs. BRATY Diet

To highlight the key differences, here is a comparison table outlining the components and benefits of each dietary approach during recovery.


Feature	Traditional BRAT Diet	Modern BRATY Diet (with Yogurt)
Core Foods	Bananas, Rice, Applesauce, Toast	Bananas, Rice, Applesauce, Toast, Yogurt
Stomach Gentleness	Very gentle; focuses on binding foods.	Gentle, but with added digestive support.
Nutritional Value	Lacks protein, fat, and many vitamins.	Adds protein, calcium, and nutrients lost during illness.
Gut Flora Support	None; focuses only on binding.	Restores beneficial gut bacteria via probiotics.
Duration of Use	Only recommended for 24-48 hours.	Can be used for a slightly longer period if needed for nutrient intake.

When to Introduce Yogurt and Other Foods

It's crucial to reintroduce foods gradually. After a period of only fluids, you can slowly begin with small, bland portions of BRAT staples. Once you can tolerate these basic foods, you can test a small amount of plain, unsweetened probiotic yogurt. If it's well-received by your stomach, you can continue to incorporate it.

The Role of Probiotics Beyond Digestive Distress

Probiotics are not just for recovery from acute illnesses. Consuming probiotic-rich yogurt regularly can contribute to overall long-term gut health. A balanced gut microbiome is linked to improved immune function and better digestion.

For those who are truly lactose intolerant or sensitive to dairy, there are excellent non-dairy alternatives. Many plant-based yogurts made from almond milk, soy, or coconut also contain live and active cultures. Just be sure to check the label for added sugars.

Conclusion

While the original, restrictive BRAT diet excluded all dairy, the contemporary consensus allows for the inclusion of specific types of yogurt. Plain, unsweetened, low-fat yogurt with live and active cultures is not only safe for many people recovering from stomach upset but can be highly beneficial. The probiotics help replenish the gut with good bacteria, potentially shortening the duration of diarrhea and aiding recovery. The key is to introduce it slowly and avoid high-fat, high-sugar versions that can exacerbate symptoms. This modern modification offers a more nutritious and supportive approach to managing digestive distress.

Frequently Asked Questions

Dairy was initially excluded from the BRAT diet because some people experience temporary lactose intolerance after a stomach illness. Consuming milk or other high-lactose products can exacerbate symptoms like bloating, gas, and diarrhea. However, yogurt with live cultures is easier to digest.

Yogurt containing live and active cultures is often more tolerable than other dairy products because the fermentation process breaks down much of the lactose. The probiotics in yogurt can also help restore beneficial gut bacteria, which is an important part of recovery.

Look for plain, unsweetened, low-fat yogurt with a label that specifies 'live and active cultures'. Avoid versions with added sugar, fat, or artificial ingredients, which can irritate the digestive system.

For children, it's best to consult a pediatrician, but many updated guidelines do allow plain, unsweetened yogurt. The probiotic benefits can be especially helpful for children recovering from diarrhea. The American Academy of Pediatrics no longer recommends the strict BRAT diet for children.

If you have regular lactose intolerance, you should proceed with caution and may want to opt for a dairy-free alternative. Many plant-based yogurts contain live cultures and offer a safe way to introduce probiotics during recovery.

After your stomach has settled and you can tolerate basic BRAT foods like bananas and toast, you can try a small, bland portion of plain yogurt. If you don't experience a recurrence of symptoms, you can gradually increase the amount.

For some, plain yogurt can be soothing, especially if cold, and may help with nausea. However, its primary benefit during digestive upset is its probiotic content, which helps rebalance gut flora disturbed by diarrhea.