What is the BRAT diet?
The BRAT diet is a temporary dietary plan consisting of bland, low-fiber foods that are easy to digest. The regimen is primarily intended to help individuals recover from stomach-related issues such as diarrhea, vomiting, and gastroenteritis. The key foods in the acronym are Bananas, Rice, Applesauce, and Toast. These foods are generally low in fat and fiber, which helps bind stool and eases the strain on your digestive system. However, modern medical advice suggests that while helpful for a short period, a more expanded bland diet is often recommended to ensure adequate nutrition during recovery.
The core BRAT foods
The traditional BRAT diet is built around its four namesake components:
- Bananas: Rich in potassium, bananas help replenish electrolytes lost during vomiting or diarrhea. They are also easy to digest.
- White Rice: Cooked white rice is a bland, low-fiber starch that is easy on the stomach. It helps add bulk to stool.
- Applesauce: This provides a source of natural sugars for energy and pectin, a type of soluble fiber that can help firm up bowel movements.
- White Toast: Simple, white toast is a low-fiber carbohydrate source. Avoid adding butter or heavy spreads, as fats can irritate a sensitive stomach.
Expanding beyond the core four
While the core BRAT foods are a great starting point, a short-term bland diet can include other similar items to provide more nutritional variety and make the diet more sustainable for a day or two. Experts suggest that broadening the food choices can help prevent nutritional deficiencies, particularly in children.
Additional foods to include on a bland diet
- Soft Fruits and Vegetables: In addition to bananas and applesauce, cooked or canned carrots, green beans, and potatoes can be added. Melons and avocado are also often well-tolerated.
- Low-Fiber Starches: Saltine crackers, oatmeal, cream of wheat, and plain pasta are gentle on the digestive system.
- Lean Proteins: When you can tolerate solid food again, introduce lean, unseasoned proteins like skinless baked chicken or turkey. Plain scrambled eggs can also be a good option.
- Fluids and Electrolytes: Maintaining hydration is critical. In addition to water and apple juice, weak tea, clear broth, and electrolyte drinks like Pedialyte are recommended.
Foods to avoid
Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate digestive distress.
- Dairy Products: Milk, cheese, and ice cream can be difficult to digest and may worsen diarrhea. Some yogurt and kefir may be tolerated due to their probiotic content, but proceed with caution.
- Fatty and Fried Foods: Foods high in fat, including fried items, are hard for the digestive system to process.
- Spicy and Highly-Seasoned Foods: Spices and strong seasonings can irritate the stomach lining.
- High-Fiber Foods: Raw fruits and vegetables, whole grains, nuts, and seeds should be avoided initially as their high fiber content can be too much for a sensitive stomach.
- Caffeine and Alcohol: Both can be dehydrating and further irritate the digestive system.
BRAT diet food comparison
| Food Type | Allowed on BRAT Diet | Avoid on BRAT Diet |
|---|---|---|
| Starches | White rice, white toast, saltine crackers, oatmeal | Whole grains, brown rice, rye bread |
| Fruits | Bananas, applesauce, canned pears | Raw apples, citrus fruits, berries, grapes |
| Vegetables | Cooked carrots, boiled potatoes, green beans | Raw vegetables, corn, broccoli, cabbage |
| Proteins | Unseasoned chicken, scrambled egg whites | Fatty meats, red meat, salmon |
| Dairy | Some plain yogurt or kefir (if tolerated) | Milk, hard cheeses, butter, ice cream |
| Drinks | Water, apple juice, broth, weak tea | Coffee, soda, alcohol, acidic juices |
Gradual reintroduction of foods
The BRAT diet is a short-term solution, typically used for only a day or two. As symptoms improve, it is essential to gradually reintroduce a wider variety of foods to ensure proper nutrition. Start with soft foods like well-cooked vegetables and soft eggs before moving on to a full diet. This phased approach helps prevent a relapse of digestive issues and ensures your body receives the necessary nutrients for a full recovery.
Conclusion
The BRAT diet, centered around bananas, rice, applesauce, and toast, provides a safe and effective short-term method for managing symptoms of an upset stomach, such as diarrhea and nausea. While restrictive, its bland, low-fiber nature gives the digestive system a much-needed rest. By expanding to a broader bland diet with other easy-to-digest foods and fluids, you can ensure your body receives better nourishment. Always remember to reintroduce foods slowly as you recover and consult a healthcare professional for persistent or severe symptoms. The Oregon Clinic provides a helpful downloadable resource on the BRAT diet.
