When your stomach hurts, the BRAT diet can help. It uses brat foods like bananas, rice, applesauce, and toast. These foods are easy to digest and help with diarrhea¹.

But, the brat diet is not always good. It can cause nutritional problems if used for too long¹. Drinking lots of water is important to help your body recover¹.

If you’re sick for more than 7 days, see a doctor. They can help if you’re dehydrated or very sick¹.

Key Takeaways

• The BRAT diet includes bananas, rice, applesauce, and toast¹.
• These foods are low-fiber to ease digestion during stomach issues¹².
• AAP no longer recommends the BRAT diet for children with diarrhea¹².
• Extended use may cause malnutrition due to limited nutrients¹.
• Seek medical care if symptoms last over 7 days or dehydration signs appear¹.

Understanding the BRAT Diet and Its Purpose

The BRAT diet helps with stomach issues. But how does it work? Let’s look into its history and science.

What Does BRAT Stand For?

BRAT means bananas, rice, applesauce, and toast. These foods are gentle on the stomach. They are low in fiber and fat, making them easy to digest when you’re feeling sick³.

Here’s what each food does:

• Bananas help replace potassium lost when you vomit.
• Rice is full of easy-to-digest carbs.
• Applesauce is soft and doesn’t irritate your stomach.
• Toasted bread helps keep your blood sugar stable.

The Science Behind Bland Foods for Digestive Health

Bland foods like those in the BRAT diet are easy on the stomach. They don’t have spices, high fiber, or fat. This lets your stomach rest.

But eating only these foods for too long can cause nutrient gaps. Research shows the diet lacks protein, vitamins, and fiber. This might slow down your recovery⁴.

Historical Development of the BRAT Diet

The BRAT diet was first used for kids with stomach flu. But now, doctors say to eat a balanced diet sooner. The American Academy of Pediatrics suggests eating well within 24 hours of feeling better⁴.

Thebrat dietis okay for a short time. But knowing its limits is important. Always talk to a doctor if you’re sick for more than 48 hours.

When to Consider Following the BRAT Diet

When should you try the brat diet for diarrhea? It’s good for short-term issues like mild diarrhea, vomiting, or stomach flu. It helps your body recover gently, but only for 1–2 days⁵. Using it too long can cause nutrient gaps, so timing is key.

• After mild gastrointestinal infections
• During post-surgery recovery with doctor approval
• When transitioning back to solid foods after nausea subsides

Don’t use it for long-term weight loss or for kids under 1 year old. The American Academy of Pediatrics says no to the BRAT diet for babies. They need regular meals within 24 hours⁶. Adults with chronic issues like IBS or GERD should also skip it. It lacks fiber and proteins³.

Watch for signs needing medical help:

1. Diarrhea lasting over two days in adults or 24 hours in children⁵
2. Signs of dehydration like dry mouth or dark urine
3. Severe abdominal pain or blood in stools

The BRAT diet may help with acute symptoms, but it’s not a full meal. Always talk to a healthcare provider if symptoms don’t get better or get worse⁶.

The Core Components of the BRAT Diet

The brat foods in the BRAT diet help when you’re feeling sick. Each food is picked because it’s easy on your stomach. It also gives you the nutrients you need to get better.

Bananas: Nature’s Digestive Aid

Bananas have pectin, a fiber that makes your stool firm⁷. They also have potassium to help with hydration. A study in 2019 found green bananas help with diarrhea in kids⁷. Pick ripe bananas for the most potassium.

Rice: Simple Carbohydrates Powerhouse

Rice is full of simple carbs that are easy to digest⁸. White rice is better because it has less fiber, which is kinder to your stomach⁸. Research shows rice soup can help with diarrhea⁸.

Applesauce: Cooked Fruit Benefits

Cooking apples makes it easier to digest⁸. Applesauce gives you natural sugars and water without the roughness of raw apples. Choose unsweetened applesauce to avoid too much sugar.

Toast: Starch Breakdown Before Eating

Toasting bread makes some starches easier to digest⁷. Pick plain white bread because it has less fiber, which is easier on your stomach. Don’t add butter or spreads to keep it simple⁹.

These brat foods help your stomach feel better. Drink clear broths or electrolyte drinks to stay hydrated. After you feel better, start eating more foods like lean proteins and low-acid veggies⁹.

BRAT Diet Guidelines: How to Follow It Correctly

Following the right brat diet guidelines is key. This part explains how to do it right. Start by knowing how long to stay on the diet and how much to eat. Drinking enough water is also very important for getting better.

“The American Academy of Pediatrics advises resuming a normal diet within 24 hours to support recovery¹⁰.

Duration: How Long Should You Stay on the Diet?

In the first 6 hours, don’t eat solid foods¹¹. Just sip water or ice chips. When you stop vomiting, start with BRAT foods slowly. Stick to the diet for 24-48 hours to get enough nutrients¹¹¹⁰. Eating too long can make you tired or slow down your metabolism¹⁰.

Portion Recommendations

Start with small amounts. Try ¼ banana or 2-3 tablespoons of rice first. Slowly add more as you can handle it. Don’t eat too much to avoid feeling sick¹¹. Here’s a good way to start eating again:

• Day 1: 1-2 tablespoons of applesauce
• Day 2: ¼ cup rice or 1/2 slice toast

Hydration While on the BRAT Diet

Drink small amounts of water to stay hydrated. Choose electrolyte solutions like PediaLyte or diluted apple juice¹¹. Stay away from sugary or caffeinated drinks. Drinking water at room temperature is easier on your stomach¹¹.

For babies, use electrolyte solutions like CeraLyte¹¹. Adults should not drink caffeine or alcohol until they feel better¹¹.

The BRAT Diet for Children: Special Considerations

When thinking about the brat diet for children, it’s key to know the latest advice. The American Academy of Pediatrics (AAP) now says not to use this diet as the first choice for stomach problems in kids¹². They suggest sticking to a balanced diet even when kids feel a bit off to avoid missing out on important nutrients.

Instead of sticking to the BRAT diet, the AAP says to keep giving kids their usual food unless a doctor tells you to stop¹². If your child’s symptoms don’t get better, see a pediatrician right away¹². Here’s how to help kids safely:

• Give them small meals often to stop dehydration.
• Give them electrolyte solutions with water to replace lost fluids¹³.
• Watch for signs like dry mouth, fewer wet diapers, or feeling very tired—these mean they might be dehydrated badly¹².

BRAT Diet Approach	AAP Recommendation
Limited to bananas, rice, applesauce, toast	Continue regular diet unless advised to stop
Short-term use (24–48 hours)	Slowly add back different foods
Low fiber, low protein	Make sure they get balanced nutrition after they feel better

Babies need extra care. Breastfed babies should keep nursing, and formula-fed babies might need special drinks¹². Always make sure they drink enough water, not just follow strict food rules. Start adding foods like lean meats or yogurt when they start feeling better¹³.

If your child doesn’t get better in 24 hours or has very bad symptoms, get help right away. The brat diet for children should never be used instead of seeing a doctor when there’s a risk of dehydration.

Implementing the BRAT Diet for Adults

Following the brat diet for adults while balancing daily life needs careful planning. Here’s how to adapt the diet to your routine without compromising recovery.

Managing Work and Social Situations

• Pack pre-cut bananas or portable applesauce cups to keep at your desk or in a bag.
• Order plain rice or toast at restaurants—opt for water instead of acidic drinks.
• Explain your needs simply: “I’m on a gentle eating plan for my stomach—can I have this rice dish instead?”

Small changes like these keep you compliant without disrupting social plans⁸.

Nutritional Concerns for Extended Use

Long-term use of the brat diet for adults risks deficiencies in protein and fiber¹⁴. After 48 hours, introduce bland alternatives like:

• Plain yogurt (if tolerated) for probiotics⁴.
• Boiled chicken or scrambled eggs for protein⁸.
• White pasta with salt for electrolyte balance⁴.

If symptoms last beyond two days, consult a doctor—prolonged restriction may worsen health⁴. Always prioritize hydration with oral rehydration solutions alongside the diet⁴.

Sample BRAT Diet Meal Plan for a Three-Day Recovery

Recovering with the brat diet meal plan needs a slow start. This helps avoid upsetting your stomach. Here’s a simple guide to help you or your family slowly add foods back in:

Day One: Gentle Introduction

• Morning: Start with sips of water or apple juice every 15 minutes¹⁵.
• Midday: Try ¼ cup applesauce with a small rice cracker¹⁵.
• Evening: Mix ½ banana with 1 tbsp plain yogurt (if you can handle it)¹⁶.

Day Two: Gradual Expansion

• Breakfast: ½ banana + 2 rice cakes with a bit of nut butter¹⁶.
• Lunch: ½ cup cooked rice with ¼ cup applesauce¹⁵.
• Dinner: 1 small piece of plain toast with a boiled egg white¹⁶.

Day Three: Transition to Normal Eating

• Breakfast: Oatmeal made with water (no milk) + ½ banana¹⁵.
• Lunch: Grilled chicken breast (skinless) with ¼ cup steamed carrots¹⁵.
• Snack: Saltine cracker with a small scoop of applesauce¹⁶.

“Stay hydrated between meals but avoid drinking during meals to prevent bloating,” says Dr. Emily Carter, a pediatric nutritionist.

Watch your symptoms closely. If you feel bad again, go back to earlier steps of the brat diet meal plan. Always talk to a doctor if you don’t get better in 48 hours¹⁵.

Beyond BRAT: Alternative Bland Foods to Consider

The BRAT diet helps, but there are better choices. Brat diet alternatives and a bland diet can be more helpful. We’ll look at foods that are good for your stomach.

The BRATY Diet (Adding Yogurt)

Make the BRAT diet better by adding plain, low-sugar yogurt. Yogurt with Lactobacillus GG and Saccharomyces boulardii helps your gut. Pick unflavored yogurt to avoid sugar that hurts your stomach¹⁷.

Other Gentle Foods for Digestive Recovery

These foods are gentle and nutritious:

• Cooked oats or cream of wheat: They’re soft and full of fiber¹⁸
• Boiled potatoes: They’re full of potassium and easy to digest¹⁷
• Mild broths: They keep you hydrated without upsetting your stomach
• Steamed carrots or squash: They’re soft and full of vitamins and fiber

Don’t eat raw veggies or nuts too soon¹⁸. Eat small meals often to not overload your stomach.

“Probiotics in yogurt can help restore gut flora disrupted by diarrhea.”

Eat lean proteins like boneless chicken or egg whites to get stronger¹⁸. Avoid spicy or fatty foods. Drink ORS solutions to keep your electrolytes balanced¹⁷.

When to See a Doctor Instead of Self-Treating

The brat diet for diarrhea can help with mild symptoms. But, some cases need a doctor. Here’s when to go see one:

• Diarrhea lasting more than two days in adults¹⁹.
• High fever (over 101°F for adults) or fever in infants under 3 months old¹⁹²⁰.
• Bloody or black stools, severe abdominal pain, or vomiting that prevents hydration²⁰.
• Signs of dehydration like dry mouth, dark urine, or dizziness¹⁹.

Children under 2 years old or adults over 65 should see a doctor sooner if symptoms persist beyond 24 hours²⁰. High-risk groups, like pregnant people or those with weakened immune systems, need prompt evaluation even for mild symptoms.

Severe dehydration can lead to electrolyte imbalances or organ issues if ignored¹⁹. If you’ve tried the brat diet for diarrhea and symptoms worsen or don’t improve, contact a healthcare provider. Persistent diarrhea may signal infections like E. coli or conditions like inflammatory bowel disease requiring treatment beyond dietary changes.

Don’t wait if you experience chest pain, confusion, or trouble breathing—these are emergencies²⁰. Listen to your body and seek help when in doubt. Your health comes first.

Conclusion: Making the BRAT Diet Work for Your Digestive Health

The BRAT diet is for short-term use when you have stomach issues like diarrhea or vomiting. It focuses on²¹ —bananas, rice, applesauce, and toast. These foods help with digestion but shouldn’t be used for too long²².

It’s best to follow the BRAT diet for 2-3 days. Using it for longer can cause nutritional problems²¹²².

Drinking lots of water is key when you’re sick. If your symptoms are bad, don’t eat for the first 6 hours. Then, slowly add BRAT foods back into your diet²¹.

Bananas help replace lost electrolytes. Rice and toast are easy to digest carbs²². Always drink clear fluids first to stay hydrated²².

Once you start feeling better, slowly add more foods to your diet. The American Academy of Pediatrics says not to use BRAT foods for babies because they lack nutrients²¹. If you have a high fever or bloody stools for more than 48 hours, get medical help²².

Don’t stick to BRAT foods for too long. Start adding foods that are good for you once you’re feeling better. Always talk to a doctor if your symptoms get worse or last too long²¹²².

FAQ

What is the BRAT diet?

The BRAT diet has four main foods. These are Bananas, Rice, Applesauce, and Toast. They help with stomach issues like diarrhea and nausea.

How does the BRAT diet help with diarrhea?

The BRAT diet offers foods that are easy to digest. They don’t upset your stomach as much. This helps your body get better while giving it some needed calories and nutrients.

Can adults follow the BRAT diet?

Yes, adults can follow the BRAT diet. It’s good for quick stomach problems. But, use it for only 24-48 hours.

Are there any alternatives to the BRAT diet?

Yes, there are other diets like the BRATY diet. It adds yogurt for good bacteria. You can also eat plain crackers, cooked cereals, boiled potatoes, and lean proteins.

How long should I stay on the BRAT diet?

Stay on the BRAT diet for 24-72 hours. Then, slowly add more foods to your diet as you can.

Can children follow the BRAT diet safely?

The BRAT diet was once for kids, but now the American Academy of Pediatrics says to keep a regular diet. Make sure they drink lots of water. Always talk to a doctor for advice.

How important is hydration on the BRAT diet?

Drinking lots of water is very important. Clear fluids like broth or electrolyte solutions help prevent dehydration when you’re not feeling well.

What symptoms indicate that I should see a doctor instead of relying on the BRAT diet?

See a doctor if your symptoms last more than 48 hours. Also, if you have a high fever, severe stomach pain, or dehydration signs. Or if you see blood in your stool.

What are some possible drawbacks of the BRAT diet?

The BRAT diet can help short-term but lacks nutrients. It can cause deficiencies if used for too long. Try to go back to a varied diet as soon as you can.

Source Links

1. BRAT diet: Benefits, risks, and treating diarrhea – https://www.medicalnewstoday.com/articles/318255
2. BRAT Diet: Food List, Efficacy, and More – https://www.healthline.com/health/brat-diet
3. When Should You Follow the BRAT Diet? – https://health.clevelandclinic.org/brat-diet
4. What is the BRAT Diet? – https://www.news-medical.net/health/What-is-the-BRAT-Diet.aspx
5. Should You Follow the Brat Diet When You Have an Upset Stomach? – https://www.health.com/brat-diet-7253461
6. The BRAT is a go-to for stomach bugs. But experts are recommending it less often — here’s why – https://www.today.com/health/diet-fitness/brat-diet-rcna172481
7. Is It Suitable for Adults? – CircleDNA – https://circledna.com/blog/understanding-the-brat-diet-is-it-suitable-for-adults/?srsltid=AfmBOoojM6d5EME4Ku83oDTtQYDQ3hPWaMnk6Q4ojiQVWu1cBFZhAqT-
8. What’s the BRAT Diet? Foods to Include & Avoid, According to a Dietitian – https://www.eatingwell.com/brat-diet-foods-to-include-and-avoid-8701570
9. Bland Diet – StatPearls – NCBI Bookshelf – https://www.ncbi.nlm.nih.gov/books/NBK538142/
10. BRAT Diet: What Is It? Foods To Avoid And Dangers – LIMARP – https://www.limarp.com/en/blog/nutrition/brat-diet/
11. BRAT Diet for Diarrhea, Nausea and Vomiting – https://resources.healthgrades.com/right-care/digestive-health/brat-diet-for-diarrhea-nausea-and-vomiting
12. BRAT Diet for Upset Stomach or Vomiting – https://www.blueridgetreatment.com/post/brat-diet-for-upset-stomach-or-vomiting
13. What is BRAT Diet: Foods, Benefits, Risks & Functions – https://dailybloomibs.com/blogs/what-is-brat-diet
14. What Is the BRAT Diet, and Does It Really Solve an Upset Stomach? – https://www.prevention.com/health/a39995928/what-is-brat-diet/
15. BRAT Diet for Diverticulitis | OnPoint Nutrition – https://www.onpoint-nutrition.com/blog/brat-diet-diverticulitis
16. Bland or BRAT Diet – What It Is – https://www.mskcc.org/experience/patient-support/nutrition-cancer/diet-plans-cancer/bland-diet
17. How Does the BRAT Diet Help an Upset Stomach? – https://www.verywellhealth.com/what-is-the-brat-diet-p2-1945032
18. Why You Shouldn’t Follow the BRAT Diet When You Have Diarrhea | Livestrong.com – https://www.livestrong.com/article/13727055-what-is-brat-diet-alternatives/
19. When to Go to the Doctor for Diarrhea – https://www.chcfl.org/when-to-go-to-the-doctor-for-diarrhea/
20. When To See a Doctor vs. Treat at Home – https://www.deaconess.com/Your-Health/Your-Health-Blog/January-2015/When-To-See-a-Doctor-vs-Treat-at-Home
21. BRAT: Discover How This Diet Plan Works To Ease Digestive Issues – https://www.netmeds.com/health-library/post/brat-discover-how-this-diet-plan-works-to-ease-digestive-issues?srsltid=AfmBOoo2A7_X9Y173j5AvwMAqQYCw-yl0Cd4KI4BBEU-OdHXt96tBmEA
22. What is the BRAT Diet plan? – http://eadod.com/2024/06/25/what-is-the-brat-diet-plan/