How to Follow the BRAT Diet: Tips and Guidelines (2025)

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The approved foods and some helpful strategies for this popular diet

Co-authored byClaudia Carberry, RD, MS

Last Updated: April 3, 2024Approved

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  • Eating the BRAT Diet
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  • Adding to the BRAT Diet
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  • Sample Diet

The BRAT (bananas, rice, applesauce, and toast) diet has been used for years by people with diarrhea or morning sickness. While these foods are great for people with upset stomachs, recent studies show that eating the BRAT diet alone actually delays recovery from illness because it lacks adequate protein, calories, and vitamins. Starting with the BRAT diet and adding a few more nutritious foods that are easy on the stomach is the best way to get you on the road to recovery.

Things You Should Know

  • Eat only bananas, rice, applesauce, and toast for a few days before transitioning to more nutritious foods.[1]
  • Spread jam on your toast to make it more nutritious and tasty, but avoid peanut butter, since the fats may be hard on your stomach.
  • Supplement your diet with simple carbs like potatoes or pasta, and drink plenty of fluids throughout the day to keep you hydrated.

Part 1

Part 1 of 2:

Eating the BRAT Diet

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  1. 1

    Eat bananas. They are easy to digest and high in potassium, which is depleted by vomiting and diarrhea. They are also rich in amylase-resistant starch, which has been shown to end diarrhea more quickly.

    • Some find ripe bananas to be easier on the stomach than the under-ripe bananas. Find what works for you.
  2. 2

    Prepare white rice. Rice helps to improve the rate of rehydration and decrease the length of illness. You can prepare rice in several ways:

    • Use a rice cooker.
    • Bring 1 cup of rice and 2 cups of water to a boil, then cover and reduce heat to a simmer. Wait until all the water is absorbed, approximately 20 minutes.
    • Cook rice in boiling water until soft enough to eat, then strain.

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  3. 3

    Purchase or make applesauce. Apples are a low fiber food that helps to make your stool firmer.[2] Raw fruits are difficult to digest, so applesauce is preferred to a whole apple or slices. To make your own applesauce:[3]

    • Place 6 peeled, cored, and quartered apples in a large pot along with 1 cup of water and 1 tablespoon (14.8ml) of lemon juice.
    • Bring to a boil, then turn down the heat and simmer for 30 minutes.
    • Use a potato masher if necessary to break up any chunks.
    • Stir in 1 teaspoon of sugar. You can also add ¼ teaspoon of cinnamon, though this may upset your stomach.
    • If purchasing apple sauce, make sure to buy unsweetened or 'no sugar added' applesauce varieties.
  4. 4

    Make toast. Toast is another easily digested, low fiber food that will help to firm up your stool.[4] For added nutrition, you should feel free to spread jam on your toast if you can stomach it. You will probably want to avoid butter and peanut butter, as they are high in fat, which is hard on your stomach.

    • While whole grain toast is typically healthier than white toast, that is not as important here. The high fiber content in whole grain products can lead to gastric upset.
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Part 2

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  1. 1

    Drink plenty of fluids. Don’t eat solid foods if actively vomiting. Instead, stick to liquids high in electrolytes, like pedialyte.[5] When vomiting has ended, you can introduce broth, watered down fruit juice, non-caffeinated sodas, or tea with honey. Take small sips, and drink most of your liquids between meals.[6]

    • Some find that chewing on ice chips helps with dehydration when nauseated.
  2. 2

    Include simple carbohydrates like saltine crackers, pasta, boiled potatoes or cooked carrots in your diet. Be careful adding sauce to pasta unless you are sure you can stomach it. Be sure to remove the skins from the potatoes.[7]

  3. 3

    Eat chicken for protein. Plain chicken, trimmed of fat is easy on the stomach and a good source of protein, which is important to aid in recovery.[8]

    • Plain eggs or egg whites are also very gentle on the stomach and an excellent source of protein.
  4. 4

    Consume lots of yogurt. The probiotics (good bacteria) in yogurt have been shown to reduce the length and intensity of diarrhea.[9] The most helpful strains of bacteria include Lactobacillus rhamnosus, Lactobacillus reuteri, Saccharomyces boulardii, Lactobacillus acidophilus, and Bifidobacteria bifidum.[10]

    • You can also get probiotics in pill or powdered form. The pills and powders usually contain a wide range of helpful strains of bacteria.
  5. 5

    Make a cup of cocoa or eat a little dark chocolate. Research shows that ingredients in cocoa target and disable the protein that causes the intestine to secrete water. A little chocolate can therefore help solidify your stool.[11] If making cocoa, add very little milk, as it is hard on upset stomachs.

  6. 6

    Try carob powder or psyllium seed. A tablespoon of carob powder mixed with applesauce can help soothe your stomach. 9-30 grams of psyllium seed taken daily will thicken your stool, lessening the intensity of diarrhea.

  7. 7

    Make sure to avoid foods that will upset your stomach or dehydrate you. While it is important to get back to a normal diet as quickly as possible, you should start with the simpler foods listed here and add others slowly. Be careful to avoid:[12]

    • Fatty and greasy foods, especially fried food.
    • Dairy products other than yogurt.[13]
    • Raw or dried fruits and vegetables, and full-strength fruit juice.
    • Caffeine and alcohol; they are diuretics (things that dehydrate you).
    • Desserts and candy; sugary foods are hard to digest.
    • Salty foods; too much salt and not enough water will worsen dehydration.
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Sample Diet

Food and Drinks on the BRAT Diet

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      Warning

      • See you or your doctor for:[14]
        • Diarrhea or vomiting that lasts more than 3 days.
        • A temperature over 102 degrees F.
        • Lightheadedness.
        • Little or no urine.
        • Sunken cheeks or no tears.

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      About This Article

      How to Follow the BRAT Diet: Tips and Guidelines (30)

      Co-authored by:

      Claudia Carberry, RD, MS

      Registered Dietitian

      This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. This article has been viewed 321,285 times.

      54 votes - 90%

      Co-authors: 21

      Updated: April 3, 2024

      Views:321,285

      Categories: Featured Articles | Diets for Specific Health Outcomes | Diarrhea

      Medical Disclaimer

      The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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      Article SummaryX

      To follow the BRAT, or the bananas, rice, applesauce, and toast diet, eat bananas to replace the potassium you lose from vomiting or diarrhea. You should also eat white rice, which helps your body rehydrate after vomiting or diarrhea. Since most raw fruits are difficult to digest, eat apple sauce, which will help to firm up your stool. Complete your diet with some toast, which has the added benefit of being easy on the stomach. Although the BRAT diet can help with an upset stomach, make sure to add additional proteins as soon as you feel able to ensure your body gets the nutrients it needs to recover. For example, try cooked chicken or eggs to get a protein boost that's easy on the stomach. For tips from our Dietary co-author on what to drink with your BRAT diet, keep reading!

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      How to Follow the BRAT Diet: Tips and Guidelines (2025)

      FAQs

      How to Follow the BRAT Diet: Tips and Guidelines? ›

      Begin to add bland foods like bananas, rice, applesauce, crackers, cooked cereals (Farina, Cream of Wheat), toast and jelly. Progress to a “regular” diet by adding such things as soft cooked eggs, sherbert, stewed fruits, cooked vegetables, white meat of chicken or turkey. Avoid milk and dairy products for three days.

      Why is the BRAT diet no longer recommended? ›

      However, many health professionals no longer recommend it due to the risk of nutrient and calorie deficiencies. The foods in the BRAT diet are low in protein, fat, and fiber, which makes them easy to digest for most people.

      What should I eat first after a BRAT diet? ›

      The following day, begin to incorporate foods from the BRAT diet and other bland foods, like crackers, oatmeal, grits or porridge. By day three, you can re-introduce soft foods, like soft-cooked eggs, sherbet, cooked vegetables, white meat chicken or fruit, says Beal.

      How long should you do the BRAT diet for diarrhea? ›

      The BRAT diet is a self-care approach to eating when you have nausea or diarrhea, but it is not a treatment or cure. If you find it helpful to follow the BRAT diet, you should only use it for a day or two.

      Are scrambled eggs on the BRAT diet? ›

      Beverages should be clear liquids ( Sprite, 7-Up, Tea, Ginger Ale ). NO DAIRY PRODUCTS. Follow this diet until diarrhea subsides for 24 hours. You may then gradually add soft, bland foods ( Scrambled eggs, noodles, mashed potatoes ) as tolerated.

      What do doctors recommend instead of a BRAT diet? ›

      The use of cereals, rice and milk as a stop-gap eating plan for stomach upset has been validated as a more effective remedy to manage diarrhea than the BRAT diet by recent research in hospitals in South America and Asia.

      What 12 foods stop diarrhea? ›

      Eating bland foods can help diarrhea clear quicker and prevent stomach upset and irritation. This can include bananas, plain white rice, applesauce, toast, boiled potatoes, unseasoned crackers, and oatmeal.

      Is chicken noodle soup ok for a BRAT diet? ›

      Clear Liquid/ Bland Diet

      Both children and adults need to drink plenty of fluids while they're sick to prevent dehydration. Water is good, but adding broth, a sports drink, or a rehydration solution such as Pedialyte can help replace lost electrolytes. Broth or broth-based soups (chicken noodle, vegetable, etc.)

      Can I put butter on my toast for a BRAT diet? ›

      Toast is another easily digested, low fiber food that will help to firm up your stool. For added nutrition, you should feel free to spread jam on your toast if you can stomach it. You will probably want to avoid butter and peanut butter, as they are high in fat, which is hard on your stomach.

      Is peanut butter ok for a BRAT diet? ›

      Eat BRAT diet foods

      Soups: clear broth, such as chicken, vegetable or beef. Liquids: cranberry, apple and grape juice, tea (without caffeine), water. Snacks: canned peaches, pears, sweet potatoes, crackers, cream of wheat, eggs, gelatin, oatmeal, creamy peanut butter.

      Can you have coffee on a BRAT diet? ›

      Foods to avoid on the BRAT diet include dairy, alcohol, fried foods, pork, salmon, sardines, raw veggies, citrus fruit like lemons and limes, tomatoes, extremely hot or cold beverages, coffee and caffeinated beverages like soda, and added sugars and sweets.

      What kills the stomach virus? ›

      There's often no specific medical treatment for viral gastroenteritis. Antibiotics aren't effective against viruses. Treatment first involves self-care measures, such as staying hydrated.

      How long does it take for bowels to return to normal after diarrhea? ›

      Diarrhoea is passing looser, watery or more frequent poo (stools) than is normal for you. It affects most people from time to time and is usually nothing to worry about. It can be distressing and unpleasant. It normally clears up in a few days to a week.

      Why do we no longer use the BRAT diet? ›

      You may have heard of the BRAT diet which stands for Bananas, Rice, Apples, and Toast. The BRAT diet was often recommended for nausea, vomiting and diarrhea, but is no longer because of how restrictive it is.

      Is cheese OK on BRAT diet? ›

      Avoid milk and dairy products for three days. Avoid fried, fatty, greasy and spicy foods. Avoid pork, veal, salmon and sardines.

      What other foods can you have on the BRAT diet? ›

      The BRAT diet consists of foods low in fiber that are gentle on the stomach, like bananas, rice, applesauce, toast, crackers and chicken broth. Non-bland foods should be avoided.

      Is the BRAT diet bad for you? ›

      "The BRAT diet should never be followed for weight loss as its extremely low in protein, fiber, healthy fats, vitamin and minerals," urges Kristen Smith, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics and registered dietitian at Piedmont Health.

      Why does applesauce stop diarrhea? ›

      Applesauce is a better choice than raw apples as the fruit's skin contains insoluble fiber. Applesauce also has pectin that can help bind stools.

      How do you transition from BRAT diet to normal diet? ›

      Progress to a “regular” diet by adding such things as soft cooked eggs, sherbert, stewed fruits, cooked vegetables, white meat of chicken or turkey. Avoid milk and dairy products for three days. Avoid fried, fatty, greasy and spicy foods. Avoid pork, veal, salmon and sardines.

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