If you or your child has ever had a stomach virus, you may have heard of – and implemented –the BRAT diet. BRAT stands for bananas, rice, applesauce, and toast, which are supposed to be easy on the stomach and help relieve symptoms like nausea and diarrhea.
However, the diet has fallen out of favor since it was first introduced and it may not be the best option anymore. Here's what you need to know.
Kids and adults can try the BRAT diet
The BRAT diet "has been around for about a century, and it was originally developed for pediatricians to give to kids to minimize the amount of diarrhea they have when they get acute intestinal illnesses," says Dr. David Cutler, MD, a family medicine physician at Providence Saint John's Health Center.
Though the diet was primarily invented for sick children, adults suffering from acute stomach problems can also use it to reduce their symptoms. But before starting yourself or your child on the BRAT diet, it's crucial that you know what's causing the symptoms in the first place.
"[There are] many different causes of diarrhea and for some, a BRAT diet definitely would not be a good idea [like] if they have some infection going on, if they have some inflammatory condition in their intestines, or if they're having a dietary reaction," says Cutler.
He warns something more serious could be going on if you're experiencing bloody stool, high fever, or severe abdominal pain. In this case, you should head to your doctor instead of starting the BRAT diet.
The BRAT diet is safe short-term
Let's say you've ruled out the other possible problems, and you're simply dealing with an acute viral intestinal illness like your run of the mill gastroenteritis — like a stomach bug — that'll resolve in a couple of days.
To really recover from a stomach bug, experts believe that you need a full range of vitamins, nutrients, proteins, and healthy fats. The BRAT diet provides a small amount of nutrients like vitamin C in applesauce and the fiber and vitamin B-6 in bananas. But you'll be lacking other key nutrients including protein and healthy fats.
In fact, the BRAT diet isn't as popular or as endorsed by doctors as it once was. "It's been discovered over the years that it nutritionally is very deficient in a lot of things that kids need. So generally, it's fallen greatly out of favor to use," says Cutler.
Therefore, to get the full range of nutrition you'll want to re-introduce a normal balanced diet after one or two days of the BRAT diet to regain your health.
What's even more important than the BRAT diet
Since prolonged diarrhea and vomiting can be very dehydrating, the most important thing is staying hydrated by consuming lots of fluids.
"The best way to treat diarrhea is simply to replace the fluid that you're losing in the diarrhea," says Cutler.
Drink lots of water and consider rehydration solutions such as low-sugar options like G2 or Pedialyte that contain fluids and electrolytes. Avoid high-sugar drinks like regular Gatorade or Powerade because the sugar may actually worsen diarrhea. Soup or plain broths are also good options that are soothing and rehydrating.
"Most experts would now recommend that people just avoid foods that might be aggravating diarrhea, and to stay on a good healthy diet with fiber and protein and mono or polyunsaturated fats," says Cutler.
In addition to sugary drinks, other foods that may upset your stomach and exacerbate your symptoms may include dairy, greasy foods, and foods high in insoluble fiber like beans, nuts, and leafy greens.
The bottom line is the BRAT diet might be helpful short-term, but it's even more important to stay hydrated and avoid aggravating foods when trying to get better. The BRAT diet shouldn't be used for more than a couple of days, for either children or adults.
FAQs
The banana, rice, applesauce, and toast (BRAT) diet may help treat diarrhea, stomach flu, and other stomach complaints. However, many health professionals no longer recommend it due to the risk of nutrient and calorie deficiencies.
Why is the BRAT diet no longer recommended? ›
Because BRAT diet foods are low in fiber, protein, and fat, the diet lacks enough nutrition to help a child's gastrointestinal tract recover. The American Academy of Pediatrics now recommends that kids resume eating a normal, well-balanced diet appropriate for their age within 24 hours of getting sick.
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 is the point of the BRAT diet? ›
“The BRAT diet acronym stands for bananas, rice, applesauce and toast,” says Lena Beal, M.S., RD, LD, a Piedmont therapeutic dietitian. “Historically, it was used in pediatrics when kids got sick and couldn't tolerate anything. But this diet is helpful for anyone who has nausea, vomiting or diarrhea.”
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.
Why has the BRAT diet lost favor? ›
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 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.
What foods stop diarrhea fast? ›
What foods help diarrhea go away? 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.
What is the best comfort food for an upset stomach? ›
What's The Best Comfort Food for an Upset Stomach? If you've got an upset stomach, it's advised to follow what's called the BRAT Diet, which stands for Bananas, Rice, Applesauce, and Toast. The BRAT diet consists of easily digestible, doctor-recommended comfort foods for an upset stomach, diarrhea, nausea, or vomiting.
Are bananas good for BRAT diet? ›
The BRAT (bananas, rice, apples, toast) diet is often recommended for patients suffering from diarrhea or the stomach flu. In addition to these foods, you may also consume other mild foods that ease the GI tract such as saltines, oatmeal, or boiled potatoes.
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.
Is chicken noodle soup part of the BRAT diet? ›
Broth or broth-based soups (chicken noodle, vegetable, etc.) BRAT is the mneumonic for Bananas, Rice, Applesauce, and Toast, the staples of the diet. Extensions to the BRAT diet include BRATT (Bananas, Rice, Applesauce, Toast, and Tea) and BRATY (Bananas, Rice, Applesauce, Toast, and Yogurt).
How many days should you stay on the BRAT diet? ›
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.
What is the alternative to the BRAT diet? ›
Alternatives to the BRAT Diet
8 Natural yogurt, kefir, miso soup, and fermented vegetables (e.g., sauerkraut) are great options. While recovering from stomach symptoms and re-introducing solid foods into your diet, it is essential to keep yourself well-hydrated.
Is cheese OK on 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.
Is pasta ok for a BRAT diet? ›
Refined grains, including white bread, white rice or pasta. Lean proteins, such as tofu, skinless poultry or white fish. Steamed or boiled vegetables, including carrots, squash, green beans or potatoes. Soft fruits, such as bananas, avocados, pumpkin, melons and canned fruit.
What 12 foods stop diarrhea? ›
What Foods Help Diarrhea Go Away?
- White bread or toast.
- Clear broth.
- Coconut water.
- Plain pasta.
- White potato (peeled)
- Bananas.
- White rice.
- Canned pears.
Bland, starchy, low-fiber foods like those included in the BRAT diet (bananas, rice, applesauce, toast) are binding, which can bulk stool and help get rid of diarrhea. Probiotics, glutamine supplements, or home remedies like herbal teas and rice water may also offer relief.
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.
How long does it take for stools 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.
