What is Better Than a BRAT Diet for an Upset Stomach?

January 4, 2026 •

4 min read

For decades, the BRAT diet (bananas, rice, applesauce, toast) was the standard recommendation for soothing an upset stomach, but modern nutritional science has found it lacks essential nutrients. More comprehensive strategies are now advised to provide balanced nutrition and support a faster, more complete recovery.

Quick Summary

The BRAT diet is often too restrictive for long-term recovery from stomach issues. More nutritious alternatives, such as a varied bland diet and probiotic-rich foods, can help restore gut health and provide essential nutrients for healing.

Key Points

Expanded Bland Diet: A broader bland diet, including lean proteins and cooked vegetables, is a more effective alternative for long-term recovery than a restrictive BRAT diet.
Nutrient Deficiency: The traditional BRAT diet is not recommended for extended use because it lacks essential nutrients like protein, fat, fiber, calcium, and B vitamins.
Probiotics for Gut Health: Probiotic-rich foods such as yogurt and kefir can help restore beneficial gut bacteria, aiding faster recovery after an illness.
Rehydration is Key: Staying hydrated with clear broths, electrolyte drinks, or coconut water is critical for replenishing fluids and electrolytes lost during illness.
Listen to Your Body: When recovering, reintroduce foods gradually and listen to your body's tolerance to avoid irritating the digestive system further.

The BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast, has long been a traditional remedy for soothing an upset stomach. While its bland, low-fiber nature can provide temporary relief from diarrhea and nausea, healthcare professionals now consider it outdated for several key reasons. Prolonged adherence can lead to nutrient deficiencies, as it lacks sufficient protein, fat, fiber, calcium, and B vitamins necessary for proper recovery.

The Limitations of a BRAT-Only Approach

While the foods in the BRAT diet are gentle on the digestive system, a purely BRAT-based menu falls short in several areas:

Nutritional Inadequacy: It lacks the full spectrum of vitamins, minerals, and macronutrients needed to restore the body after an illness.
Potential for Malnutrition: Sticking strictly to just four foods for an extended period can lead to malnourishment, especially in children.
Hindered Recovery: A body deprived of proper nutrients may take longer to recover its strength and immune function.
Focus on Blandness Over Nutrition: The primary goal is simply to not irritate the stomach, rather than actively promoting gut healing and overall health.

Better Alternatives to a BRAT Diet

A more modern and effective approach involves expanding the diet to include a wider variety of easy-to-digest, nutrient-rich foods. This helps to re-establish a healthy gut microbiome and speeds up recovery.

The Expanded Bland Diet

Instead of just four items, a broader bland diet incorporates more options that are gentle on the stomach. Foods to include are cooked vegetables, lean proteins, and simple starches.

Protein: Skinless, baked or boiled chicken and scrambled eggs are easily digestible sources of protein.
Vegetables: Cooked and peeled vegetables like carrots, squash, and potatoes are excellent choices.
Dairy (if tolerated): Low-fat yogurt or kefir with live cultures can introduce beneficial probiotics.
Grains: Oatmeal, crackers, and plain cereals are gentle, low-fiber options.

The Role of Probiotics

After a stomach bug or bout of diarrhea, the gut's natural bacterial balance can be disrupted. Probiotic-rich foods, or probiotic supplements, can help restore beneficial bacteria and support recovery.

Yogurt and Kefir: Opt for low-sugar varieties with live and active cultures.
Other Fermented Foods: Sauerkraut, miso, and kombucha can also provide probiotics, though some may be too intense for a sensitive stomach initially.

Prioritizing Rehydration and Electrolytes

Staying hydrated is crucial, especially when experiencing diarrhea or vomiting. The BRAT diet lacks sufficient electrolytes, which are vital for proper body function.

Oral Rehydration Solutions (ORS): These provide the ideal balance of water, salt, and sugar to maximize fluid uptake.
Broths and Soups: Clear broths, particularly chicken or vegetable, are easy to digest and replenish lost fluids and sodium.
Coconut Water: This natural option is a good source of potassium and other electrolytes.

A Comparison of Diets for Digestive Issues


Feature	BRAT Diet	Expanded Bland Diet	Probiotic-Focused Diet
Primary Goal	Short-term symptom relief	Gentle transition to normal eating	Restore gut health
Nutritional Value	Very limited	Moderate, more complete	Focused on bacterial balance
Food Variety	Extremely restrictive (4 foods)	Moderate (cooked veggies, lean protein)	Broad, includes fermented foods
Recovery Speed	Can be slow due to nutrient lack	Faster due to better nutrition	Supports faster, more robust recovery
Duration	Up to 48 hours	Until symptoms subside	Long-term gut maintenance

Conclusion: Moving Beyond BRAT

While the BRAT diet's core foods remain useful for the initial 24-48 hours of an illness, it is no longer considered the most effective long-term strategy for digestive recovery. The key to a faster, more complete rebound is to quickly transition to a broader, nutrient-dense bland diet that includes lean proteins, cooked vegetables, and, if tolerated, probiotic-rich foods. This approach not only provides symptom relief but also actively supports the body's healing process by restoring essential nutrients and rebalancing gut flora. By expanding your options beyond just bananas, rice, applesauce, and toast, you give your body the best chance to get back on its feet. If symptoms persist or worsen, always consult with a healthcare professional.

Practical Steps for Digestive Recovery

Start with fluids: Begin with clear liquids, broths, or oral rehydration solutions to prevent dehydration.
Reintroduce foods gradually: After holding down liquids, add small amounts of bland solids. Start with some BRAT foods, but don't limit yourself to them.
Add nutrient variety: As tolerated, incorporate cooked, peeled vegetables and lean proteins to support healing.
Boost with probiotics: Introduce low-fat yogurt or kefir once your stomach is stable to help rebalance your gut flora.
Avoid irritants: Stay away from fatty, spicy, and very sugary foods, as well as caffeine and alcohol.
Listen to your body: If a new food causes discomfort, scale back and reintroduce it later.
Consult a professional: For persistent or severe symptoms, seek medical advice.

Frequently Asked Questions

The BRAT diet is no longer widely recommended because it is too restrictive and lacks essential nutrients like protein, fat, and fiber, which are needed for a fast and complete recovery.

A more comprehensive bland diet is a better alternative. It includes BRAT foods but expands to include cooked vegetables (like carrots or potatoes), lean protein (baked chicken or eggs), and broths to provide more complete nutrition for recovery.

Yes, low-fat yogurt with live, active cultures is often recommended once you can tolerate solid foods. The probiotics in yogurt help restore the balance of beneficial bacteria in your gut.

For an upset stomach, stick to clear liquids like water, clear broths, and oral rehydration solutions. These are far better than soda, which can contain too much sugar and irritate your digestive system.

You should only follow a bland diet until your symptoms subside, typically 1 to 3 days. Afterwards, gradually reintroduce your normal, balanced diet to ensure you are getting all the necessary nutrients.

Yes, avoid spicy, fried, or fatty foods, as well as caffeine, alcohol, and sugary drinks. These can all irritate the digestive tract and worsen your symptoms.

A bland diet offers a wider variety of foods, providing a more balanced intake of nutrients, including proteins and vitamins, which are crucial for healing and recovery. The BRAT diet, by contrast, is very limited.