What Type of Bread is Best for a BRAT Diet?

October 8, 2025 •

5 min read

The BRAT diet, comprised of bananas, rice, applesauce, and toast, has long been a go-to remedy for short-term gastrointestinal distress. When your digestive system needs a break, knowing what type of bread is best for a BRAT diet is crucial for a smooth recovery.

Quick Summary

This guide examines the best bread choices for a sensitive stomach, comparing white, whole grain, and sourdough options. It explains why low-fiber, refined grains are often recommended, offers tips for gentle preparation, and details other foods to eat and avoid for digestive recovery.

Key Points

Plain White Toast: Best for a BRAT diet due to its low fiber content and gentle nature on an upset stomach.
Toasting is Key: Toasted bread is easier to digest and helps bind stools better than untoasted bread, aiding in diarrhea relief.
Avoid High Fiber Breads: Whole-grain breads are generally healthier but should be avoided during acute digestive distress as their high fiber can worsen symptoms.
Sourdough may be an Option: The fermentation process in sourdough can make it easier to digest for some people, but individual tolerance varies.
BRAT is a Short-Term Fix: The diet is for 24-48 hours only due to its nutritional limitations; prolonged use can lead to deficiencies.
Gradual Reintroduction: Transition slowly from bland foods to a normal diet as symptoms improve to avoid a relapse.
Stay Hydrated: Focus on drinking plenty of clear fluids alongside the BRAT diet to prevent dehydration from vomiting or diarrhea.

The BRAT diet—an acronym for Bananas, Rice, Applesauce, and Toast—has been a staple for decades in managing acute digestive issues like diarrhea and nausea. The core principle is to consume bland, low-fiber foods that are easy on a distressed stomach. For many, the toast component can be a source of confusion, especially with so many bread varieties available. The clear winner for the BRAT diet is plain white toast, but understanding why and exploring other options, like sourdough, is key to a comfortable recovery.

Why White Toast is the Top Choice for a BRAT Diet

White bread is made from refined grains, meaning the fibrous bran and germ have been removed during processing. This low-fiber content is exactly what makes it so suitable for an upset stomach. The goal during a bout of diarrhea or nausea is to consume foods that are easy to digest and do not overstimulate the gastrointestinal tract.

Low Fiber: Unlike whole-grain breads, white bread has very little insoluble fiber, which can irritate the gut and worsen diarrhea. Instead, it offers a simple carbohydrate that is quickly absorbed and used for energy.
Binding Effect: Plain white toast can act as a binding food, helping to solidify loose stools. This effect is enhanced by toasting, as the process reduces the bread's water content, which can help add bulk.
Absorbs Stomach Acid: The dry, bland nature of plain toast is excellent for absorbing excess stomach acid, which can help alleviate feelings of nausea and queasiness.

Toast vs. Untoasted Bread

Toasting white bread is highly recommended for the BRAT diet for several reasons.

Enhanced Digestibility: The toasting process breaks down some of the complex carbohydrates in the bread, making them even easier for a sensitive stomach to digest.
Binding Action: Toasting removes moisture, which helps add bulk to stool and can aid in managing diarrhea.
Reduced Irritants: The heat removes excess moisture and can make the bread less likely to trigger a sensitive digestive system. Ensure you toast it lightly to moderately, as burnt toast contains potentially harmful compounds.

Can Other Breads be Tolerated? A Comparison

While white toast is the traditional recommendation, some individuals may tolerate other options. A comparison can help highlight the differences and risks involved.


Bread Type	Why it's Recommended for BRAT Diet	Why to Use Caution on BRAT Diet
Plain White Toast	Low in fiber and easily digestible. Helps bind stools and absorb stomach acid.	Lacks substantial nutritional value compared to other options. Should not be consumed for an extended period.
Sourdough Bread	Extended fermentation process makes it gentler on some digestive systems by breaking down certain compounds, including FODMAPs.	Individual tolerance varies; not all sourdough is equally digestible, and it's not a foolproof option for all stomach issues. Not explicitly part of the traditional BRAT acronym.
Whole Wheat Bread	Healthier for long-term use due to higher fiber, vitamins, and minerals.	High fiber content can worsen diarrhea and irritate a sensitive stomach during acute illness. Should be avoided during the initial phase of the BRAT diet.
Gluten-Free Bread	Necessary for those with celiac disease or gluten sensitivity.	The fiber content can vary widely depending on the ingredients; always check the label for low-fiber options.

Other Considerations for a Healthy Recovery

The BRAT diet is a short-term strategy, typically recommended for only 24 to 48 hours. Its restrictive nature means it lacks sufficient protein, fat, and other vital nutrients for long-term health. As your symptoms improve, it is essential to gradually reintroduce other bland, gentle foods before returning to a regular diet.

Expanding Your Bland Diet

Low-Fiber Starches: Saltine crackers, plain bagels, and cooked cereals like Cream of Wheat or farina.
Lean Protein: Unseasoned, skinless baked chicken or turkey, and scrambled eggs.
Gentle Fruits: Bananas and unsweetened applesauce are staples, but avocado and melon can also be tolerated.
Cooked Vegetables: Soft, steamed or boiled vegetables like carrots, potatoes (without skin), and squash.
Fluids: Clear broths, electrolyte drinks, watered-down juice, and weak tea are crucial for hydration.

Foods to Avoid on the BRAT Diet

To prevent further digestive upset, it's critical to steer clear of certain foods during your recovery period.

Dairy products (except for yogurt or kefir with probiotics).
Fatty, fried, or greasy foods.
Spicy foods.
High-fiber foods, such as whole grains, nuts, and seeds.
Raw vegetables and fruits with skins.
Alcohol, caffeine, and carbonated beverages.

Conclusion: Plain White Toast is Best, but Listen to Your Body

For a standard BRAT diet, plain white toast is the ideal choice due to its low fiber content and binding properties, which are gentle on an upset stomach. While sourdough bread offers a potentially digestible alternative for some, it's best to stick to the traditional, low-fiber options during the initial phase of a digestive illness. Remember that the BRAT diet is a short-term solution, and you should aim to transition to a more varied, nutrient-rich diet as soon as you feel better. Always consult a healthcare professional for persistent or severe symptoms.

The Recovery Process

After 24-48 hours on the BRAT diet, if your symptoms have improved, you can begin to slowly reintroduce a more balanced intake. Start with other gentle foods like soft-cooked eggs or boiled chicken. By day three, you can usually start adding more regular foods, but continue to avoid trigger foods like high-fat, spicy, or high-fiber items for a bit longer. This phased approach helps ensure your digestive system doesn't experience a setback. Listen to your body and adjust the reintroduction speed as needed. If symptoms return, revert to the bland diet for another day before trying again.

Important Considerations

Stay Hydrated: Dehydration is a significant risk with diarrhea and vomiting. Alongside the BRAT diet, consuming clear fluids like broth, water, and electrolyte drinks is paramount.
Consult a Professional: While the BRAT diet is a common remedy, it's not a substitute for professional medical advice. If your symptoms are severe or persist beyond 48 hours, see a doctor.
Children and the BRAT Diet: Some health organizations now recommend a less restrictive diet for children, arguing that a wider range of foods is better for recovery. Consult a pediatrician for the best approach for your child.

This article provides general information and is not a replacement for medical advice. If you have a specific health condition or concerns, consult your healthcare provider.

Frequently Asked Questions

Toasting white bread breaks down some of the carbohydrates and reduces its water content, which makes it easier to digest for an upset stomach and helps to add bulk to stools.

Sourdough bread can be an acceptable option for some individuals. Its fermentation process reduces FODMAPs and makes it more digestible, but it's not a one-size-fits-all solution, and individual tolerance should be monitored.

Whole-grain bread's high fiber content can irritate a sensitive digestive system and may worsen symptoms like diarrhea. It's best to stick to low-fiber, refined grains during the initial recovery period.

The BRAT diet is intended for short-term use, typically for 24 to 48 hours. It is not nutritionally complete, and you should transition back to a regular diet as soon as your symptoms allow to prevent nutrient deficiencies.

Other foods suitable for a bland diet include bananas, applesauce, white rice, cooked potatoes (without skin), cooked carrots, plain crackers, and lean proteins like baked chicken or eggs.

You should avoid fatty spreads like butter and margarine, as well as high-sugar jams or jellies. The goal is to keep the toast as plain as possible to avoid irritating your digestive system.

Many pediatricians no longer recommend the strict BRAT diet for children due to its restrictive nature and low nutritional value. A broader bland diet is often suggested, but you should always consult a doctor for guidance on a child's illness.

White bread is easier to digest because it is made from refined grains with the fibrous bran and germ removed, while the high fiber in whole wheat bread can be hard on a sensitive stomach.