Originally developed as a pediatric diet, the BRAT diet—standing for Bananas, Rice, Applesauce, and Toast—has long been a go-to remedy for an upset stomach. The foods included are mild and low in fiber, which helps bind stool and reduce gastrointestinal irritation during illness like gastroenteritis or a stomach flu. However, modern dietary guidance emphasizes that the core BRAT foods are nutritionally limited and should only be followed for a very brief period, typically 24 to 48 hours. Prolonged use can lead to nutrient deficiencies. The best approach is to start with the foundational BRAT elements and then expand to a broader, bland diet as your symptoms improve.
The Four Core BRAT Foods
The BRAT acronym identifies the four essential components of the diet. These are simple, low-fiber carbohydrates and soft fruit that are easy for a sensitive digestive system to process.
- Bananas: These are rich in potassium, an important electrolyte that can be depleted by vomiting and diarrhea. The soft texture is gentle on the stomach, and bananas contain pectin, a soluble fiber that helps firm up stool.
- White Rice: Plain, cooked white rice is a bland, low-fiber starch that is easy to digest and helps bind stools.
- Applesauce: Cooked apples, in the form of unsweetened applesauce, are gentle on the digestive tract because the cooking process breaks down much of the fruit's fiber. Applesauce also contains pectin to help with diarrhea.
- White Toast: Made from refined white bread, plain toast is a low-fiber carbohydrate source. The act of toasting can make the starch easier to digest. Do not add butter or spreads initially.
Expanding Your BRAT Menu: A Broader Bland Diet
To ensure adequate nutrition and make the diet more sustainable for the short period of recovery, it's beneficial to incorporate other bland, low-fiber foods.
- Low-Fiber Starches: Saltine crackers, plain pretzels, oatmeal (instant or plain), cream of wheat, and white pasta or noodles are all easily digestible carbohydrate sources.
- Cooked Vegetables: Boiled, baked, or steamed vegetables that are soft and easy to mash are recommended. Good options include carrots, green beans, and potatoes without the skin.
- Proteins: Once you can tolerate the core BRAT foods, gradually reintroduce plain, low-fat proteins. Options include skinless, baked or boiled chicken or turkey, scrambled egg whites, and plain yogurt or kefir (for probiotics).
- Soft Fruits: In addition to bananas and applesauce, other soft, low-fiber fruits can be tolerated. These include melons (watermelon, cantaloupe) and canned fruits packed in water, not heavy syrup. Avocado is also a soft fruit that can provide healthy fats and calories.
Foods and Beverages to Avoid
Certain foods and drinks can irritate a sensitive stomach and should be avoided entirely during the initial recovery period.
- High-Fat and Fried Foods: Greasy foods like french fries, bacon, and fatty meats are difficult to digest and can aggravate symptoms.
- Spicy Foods: Heavy seasonings and spices can irritate the stomach lining and should be avoided.
- High-Fiber Foods: While important in a regular diet, high-fiber foods like whole grains, nuts, seeds, raw vegetables (especially cruciferous ones like broccoli), and some fruits can worsen diarrhea.
- Dairy Products: Many people find dairy products like milk, cheese, and ice cream hard to digest when ill. However, plain yogurt or kefir may be tolerable due to the live cultures.
- Caffeine and Alcohol: Both can have a dehydrating effect and irritate the stomach. Avoid coffee, caffeinated sodas, and alcohol.
- Sugary Foods and Drinks: Excess sugar can pull water into the intestines, potentially worsening diarrhea.
Hydration: Your Top Priority
Staying hydrated is crucial when dealing with diarrhea or vomiting to replace lost fluids and electrolytes. Begin with small, frequent sips of fluid and gradually increase your intake as tolerated.
Safe hydration options include:
- Water and ice chips
- Clear broths (chicken, vegetable, beef)
- Diluted, low-sugar apple juice or grape juice
- Weak, decaffeinated tea
- Electrolyte beverages like Pedialyte, or diluted sports drinks
Comparison of BRAT vs. Broader Bland Diet Foods
| Food Type | Traditional BRAT Diet | Expanded Bland Diet Additions | Foods to Avoid |
|---|---|---|---|
| Carbohydrates | White Rice, White Toast | Plain crackers, Oatmeal, Plain pasta, Boiled potatoes | Whole grains, High-fiber cereals, Seeds |
| Fruits | Applesauce, Bananas | Canned peaches (in water), Melon, Avocado | Raw fruits, Berries, Grapes, Citrus fruit |
| Proteins | None | Skinless, baked chicken/turkey, Egg whites, Plain yogurt | Fatty meats, Fried foods, Full-fat dairy |
| Vegetables | None | Cooked carrots, Steamed green beans | Raw vegetables, Cruciferous vegetables |
| Fluids | None included | Water, Broth, Diluted juice, Electrolyte drinks | Alcohol, Caffeine, Sugary soda |
The BRAT Diet's Limitations
While the BRAT diet is effective for short-term symptom management, it is not nutritionally complete. It lacks sufficient protein, fat, fiber, and many vitamins, which is why it's not a long-term solution or suitable for children's recovery. The goal is to progress to a more balanced diet as quickly as your symptoms allow to support your body's healing process. Continuing on the restrictive BRAT diet for too long can hinder recovery due to malnutrition.
Conclusion
Understanding what foods are safe on the BRAT diet and a broader bland diet is key to navigating an upset stomach. By starting with the core BRAT elements and gradually expanding to include other bland, low-fiber foods and lean proteins, you can help your digestive system recover effectively. Remember that staying hydrated is the highest priority. If symptoms are severe, persistent beyond 48 hours, or accompanied by signs of dehydration, you should consult a healthcare provider. As your symptoms improve, transition back to a balanced, nutrient-rich diet as soon as you can tolerate it. For further information on bland diet principles, consult a resource like this publication on the National Library of Medicine website, which provides information on the benefits and limitations of bland diets generally: Bland Diet - StatPearls.
A Gradual Progression Back to a Regular Diet
- Hours 0-6: Rest your stomach completely after vomiting. Sip small amounts of clear liquids, like water or clear broth, every 10-15 minutes.
- Hours 6-24: If clear liquids are tolerated, introduce small portions of the core BRAT foods: bananas, white rice, applesauce, and dry white toast.
- Hours 24-48: Gradually increase the portion sizes of BRAT foods and add other bland foods. This includes cooked cereals, crackers, and soft vegetables like carrots.
- After 48 Hours: Reintroduce more nutrient-dense foods, such as lean proteins (baked chicken, scrambled eggs), and gradually increase fiber intake from cooked fruits and vegetables. Resume a balanced diet as soon as you feel normal.
