What vegetables can I eat on a BRAT diet?

November 29, 2025 •

4 min read

Recent nutritional advice suggests moving beyond the original, restrictive BRAT diet (bananas, rice, applesauce, toast) to include more nutrient-dense foods, even for sensitive stomachs. This expanded approach raises a key question for many: What vegetables can I eat on a BRAT diet to aid recovery without causing further irritation?.

Quick Summary

The traditional BRAT diet can be expanded to include specific, well-cooked vegetables that are low in fiber and easily digestible. Ideal choices include carrots, green beans, potatoes, and squash, while high-fiber, raw, or gas-producing vegetables should be avoided. Careful preparation methods, such as boiling or steaming, are crucial for proper digestion during recovery.

Key Points

Start Simple: Begin by introducing low-fiber, well-cooked vegetables like carrots, potatoes, and green beans to your BRAT diet.
Cook Thoroughly: Boiling, steaming, or baking vegetables until soft breaks down tough fibers, making them easier to digest for a sensitive stomach.
Avoid Gas-Producers: Steer clear of cruciferous vegetables (broccoli, cauliflower) and all raw vegetables, as they are high in fiber and can cause gas.
Remove Skins and Seeds: Peel vegetables like potatoes and zucchini to reduce fiber content and minimize digestive irritation.
Reintroduce Gradually: As your symptoms improve, slowly add a wider variety of cooked vegetables, paying close attention to your body's response.

Understanding the Expanded BRAT Diet

The traditional BRAT diet—bananas, rice, applesauce, and toast—has long been a go-to for soothing an upset stomach. While effective, it's very low in nutrients. Modern dietary recommendations for recovery from stomach illness now encourage a more balanced intake of nutrients as soon as tolerated, which means selectively adding other bland foods. Adding vegetables can provide essential vitamins and minerals, helping to replenish nutrients lost during illness and speed up recovery. The key is choosing the right vegetables and preparing them in the gentlest way possible.

Vegetables You Can Safely Eat

When your digestive system is sensitive, the best vegetables to eat are those that are low in fiber and cooked until very soft. This breaks down the cellulose and makes them much easier to digest.

Carrots: Cooked carrots are soft, easily digestible, and provide important vitamins and minerals. They are a great source of Vitamin A, which is crucial for immune function. They can be boiled, steamed, or puréed.
Green Beans: Soft, cooked green beans are a gentle addition. Make sure they are thoroughly cooked to a tender texture.
Potatoes: Plain baked, boiled, or mashed potatoes (without the skin) are excellent, bland sources of carbohydrates and potassium. They are a calorie-dense vegetable that is easy on the stomach.
Sweet Potatoes: Offering more nutrients than their white counterparts, sweet potatoes (without the skin) are also a great option. They provide potassium and vitamins A and C, along with soluble fiber that can help firm up stool.
Squash: Well-cooked winter squash, like butternut or acorn squash, is an easily digestible option, especially when puréed into a smooth texture.
Peeled Zucchini: Cooking zucchini until very soft and removing the skin and seeds makes it a mild, low-fiber vegetable that is less likely to cause irritation.

Vegetables to Avoid and Why

Just as important as knowing what to eat is knowing what to avoid. High-fiber, raw, and gas-producing vegetables should be steered clear of until your digestive system has fully recovered.

Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage contain complex carbohydrates and high amounts of fiber that can lead to gas and bloating.
Onions and Garlic: These are known to be gas-producing and can irritate a sensitive digestive tract.
Corn: Corn contains high amounts of insoluble fiber that is difficult for the body to break down.
Raw Vegetables: High-fiber raw vegetables like salad greens and carrot sticks are hard on the digestive system and should be avoided.
Peppers and Tomatoes: These can be acidic and irritate the stomach lining.

Comparison of BRAT-Friendly vs. Non-Friendly Vegetables


Feature	BRAT-Friendly Vegetables (e.g., Cooked Carrots, Potatoes)	Non-Friendly Vegetables (e.g., Raw Broccoli, Onions)
Fiber Content	Low, especially when peeled and cooked	High, both soluble and insoluble
Ease of Digestion	Very easy; cooked until soft to break down fibers	Difficult; raw cellulose and complex carbs are hard to process
Preparation Method	Boiled, steamed, baked, or puréed	Often raw or lightly cooked; retains tough fibers
Gas Production	Low; unlikely to cause bloating or discomfort	High; can cause significant gas and bloating
Nutrient Repletion	Helps replenish lost nutrients like potassium	Can worsen symptoms and hinder recovery
Initial Recovery	Recommended for the early stages of recovery	Best to reintroduce gradually after symptoms improve

How to Reintroduce Vegetables After Recovery

Once your stomach issues have subsided and you can tolerate the basic bland vegetables, you can begin to slowly reintroduce a wider variety of foods. The key is to proceed with caution and listen to your body.

Start with small portions of a new vegetable and wait to see how you feel. Consider adding cooked spinach or asparagus tips, which are less likely to cause gas than other greens. Always cook vegetables thoroughly and remove the skin and seeds where applicable. Avoid adding a lot of fat, like butter or oil, and skip spicy seasonings. As you progress, you can try adding more complex carbohydrates and cooked, non-cruciferous vegetables. For further guidance on diet during gastrointestinal issues, resources like MedlinePlus offer reliable information on foods to include and avoid, such as a helpful guide on eating when you have diarrhea.

Conclusion

Expanding the traditional BRAT diet to include certain well-cooked vegetables can provide much-needed nutrients during recovery from stomach illness. Focusing on easily digestible, low-fiber options like boiled carrots, steamed green beans, and peeled, mashed potatoes can support your body's healing process. Avoiding raw, high-fiber, and gas-producing vegetables is essential to prevent further digestive irritation. By gradually reintroducing nutrient-dense vegetables, you can move toward a more complete diet while still protecting your sensitive stomach. Always consult a healthcare provider for personalized dietary advice, especially if symptoms persist.

Frequently Asked Questions

No, it is best to avoid raw vegetables on the BRAT diet. The high fiber content in raw vegetables makes them difficult to digest and can worsen stomach issues like diarrhea.

Yes, potatoes are a great vegetable to add. They should be prepared without the skin, by boiling, baking, or mashing, to ensure they are easy to digest.

No, cruciferous vegetables like broccoli and cauliflower are high in fiber and can produce gas, making them unsuitable for a sensitive stomach while on the BRAT diet.

Vegetables for the BRAT diet should be cooked until very soft. The best methods are boiling, steaming, or baking, as these break down the fibers and avoid adding excess fat.

You can start adding bland, low-fiber, cooked vegetables like carrots and green beans on the second or third day, as you begin to tolerate food beyond the core BRAT items.

Adding suitable vegetables provides essential vitamins and minerals that are lacking in the basic BRAT diet. This helps replenish nutrients lost during illness and supports a faster, more complete recovery.

Yes, canned vegetables, such as plain green beans or carrots, can be a suitable option as they are generally softer and easier to digest. Ensure they don't contain added seasonings or heavy sauces.

Yes, well-cooked, peeled sweet potatoes are a good choice. They are nutrient-dense and contain soluble fiber that can help firm up stool.