What Kind of Toast for BRAT Diet? A Guide to Soothing Your Stomach

October 18, 2025 •

3 min read

The BRAT diet, an acronym for bananas, rice, applesauce, and toast, has traditionally been recommended for people with digestive upset due to its emphasis on low-fiber, bland foods. When following this short-term eating plan, understanding precisely what kind of toast for BRAT diet is appropriate is crucial for promoting a speedy recovery.

Quick Summary

The ideal toast for the BRAT diet is plain, low-fiber white toast, which is gentle on the stomach. High-fiber whole grains should be avoided during digestive upset, as they can exacerbate symptoms. The toast should be free of fatty and sugary toppings that can cause irritation.

Key Points

Plain White Bread is Best: Plain white toast is the standard for the BRAT diet because its low fiber content makes it gentle on a sensitive digestive system.
Avoid High Fiber: Whole-grain and brown bread should be avoided, as their higher fiber can worsen diarrhea and other digestive symptoms.
Go Plain with Toppings: Prepare toast without high-fat or high-sugar toppings like butter, margarine, or jam, which can irritate the stomach.
Toast is Better than Bread: Toasting the bread can aid digestion by making the carbohydrates easier for the body to process.
Use Gluten-Free Alternatives: For those with gluten sensitivity, a plain gluten-free bread can be used as a safe substitute.
Sourdough May Work for Some: While white is standard, some individuals find sourdough bread easier to digest due to its fermentation process.
BRAT is Short-Term: The BRAT diet is only for short-term use and lacks the nutrients needed for a long-term healthy diet.

The BRAT diet, an acronym for bananas, rice, applesauce, and toast, is a short-term nutritional approach often used to manage symptoms like diarrhea, nausea, and vomiting. The diet's effectiveness lies in its core foods, which are low in fiber, bland, and easy to digest, giving the gastrointestinal tract a rest and helping to firm up stool. While the BRAT diet has fallen out of favor for extended use, particularly for children, it remains a common recommendation for adults dealing with acute, short-term digestive issues.

The Ideal Toast: Plain White

When it comes to selecting toast for the BRAT diet, simplicity is the key. The consensus from health professionals is to opt for plain, white toast. The primary reason for this recommendation is the low fiber content of white bread, which makes it gentle on a sensitive digestive system.

Low Fiber: Unlike whole-grain bread, white bread is made from refined grains where the bran and germ are removed. This process significantly reduces the bread's fiber content, preventing any additional strain on your gut. For someone experiencing diarrhea, this low-fiber approach is essential, as fiber can stimulate bowel movements.
Easy to Digest: The refined carbohydrates in white bread are simple for the body to break down and absorb, providing a quick source of energy without causing indigestion.
Binding Effect: Plain toast, along with other starchy foods in the BRAT diet, can help add bulk to loose, watery stools, aiding in their firming.

Why Toasting is Better than Plain Bread

While white bread is the base, toasting it offers an additional benefit. The toasting process further alters the carbohydrates in the bread, making it even gentler on the stomach. This simple preparation step is what truly makes 'toast' a staple in the BRAT diet, rather than just eating plain bread.

Toppings to Use and Avoid

To maintain the soothing properties of your BRAT diet toast, it's vital to choose toppings wisely. The goal is to keep it bland and free from irritants.

Acceptable BRAT Toast Preparations

Plain Toast: Eating the toast completely plain is the safest and most effective option when your stomach is most upset.
Plain, Unsweetened Applesauce: A thin layer of unsweetened applesauce can be added for a bit of flavor while remaining easy on the stomach.
Small Amount of Jelly/Jam: Some sources suggest a small amount of jelly or jam, provided it doesn't have too much sugar, which could be irritating.

Toppings to Avoid with BRAT Toast

Butter or Margarine: These are high in fat and can be difficult for a sensitive GI tract to digest, potentially worsening symptoms.
Excess Sugar: Syrups, high-sugar jams, and other sweets can irritate the digestive system.
Spicy or Flavored Spreads: Avoid any spreads that contain spices or strong flavors, which can cause further upset.

Alternative Bread Choices

While plain white toast is the standard, modern dietary needs and preferences have introduced other acceptable options.

Gluten-Free Bread: For those with gluten sensitivities or celiac disease, a plain gluten-free bread can be used as a direct substitute.
Sourdough Bread: The fermentation process in sourdough bread can break down certain compounds, making it easier to digest for some individuals. However, it may still contain more fiber than plain white bread, so it's a good idea to proceed with caution and see how your body tolerates it.

BRAT Diet Toast Comparison


Feature	Plain White Toast	Whole-Grain Toast
Fiber Content	Very low	High
Digestibility	High (very easy)	Low (difficult)
Recommended for BRAT?	Yes, the standard option	No, can worsen symptoms
Bulk-forming?	Yes, helps firm stools	Less effective for loose stools due to high fiber
Processing	Refined grains, bran and germ removed	All parts of the grain are included

Conclusion: Choosing the Right Toast for a Soothing Recovery

Choosing the right kind of toast for the BRAT diet is simple: stick to plain white toast, free of high-fat or high-sugar spreads. Its low fiber and bland nature provide a gentle carbohydrate source that is easy to digest and helps bind loose stools, offering relief during digestive upset. While the BRAT diet is not a long-term solution, plain white toast is a reliable component for a brief recovery period. Once symptoms subside, you can gradually reintroduce other foods. For more information on the BRAT diet and other digestive health topics, consult trusted resources like the MD Anderson Cancer Center.

Frequently Asked Questions

Plain white toast is recommended for the BRAT diet because it is made from refined flour, which has a very low fiber content. This makes it easier for a compromised digestive system to process and helps to bind stool.

No, whole-grain toast should be avoided on the BRAT diet. Its high fiber content can increase bowel movements and exacerbate symptoms like diarrhea, making it harder for your stomach to recover.

When following the BRAT diet, it is best to eat toast plain. Avoid high-fat toppings like butter and high-sugar toppings like jam, which can irritate the stomach. Unsweetened applesauce or a very small amount of plain jelly may be tolerated by some.

Sourdough bread can be an acceptable alternative for some, as its fermentation process can make it easier to digest. However, it may contain more fiber than plain white bread, so it is best to start with a small amount to see how you tolerate it.

If you need to avoid gluten, you can use a plain, gluten-free bread substitute for the toast portion of the BRAT diet. This provides a low-fiber starch without causing gluten-related irritation.

Toasting the bread helps break down some of the complex carbohydrates, making it even gentler on the digestive system than soft, untoasted bread. It is an easy way to make the toast more easily digestible during recovery.

The low-fiber, bland nature of plain white toast provides a simple carbohydrate source that is easy to digest. It helps to add bulk to stools, which can aid in firming them up during bouts of diarrhea.