What’s the BRAT Diet? Foods to Include & Avoid, According to a Dietitian

Have you ever been nauseated or had diarrhea or vomiting? Eating may not be your top priority when you are ill, but consuming foods that are gentle on your digestive tract provides your body with some nutrients as you recover.

You may have heard of the BRAT diet, which used to be the go-to diet for children who were experiencing vomiting and diarrhea, but is this diet also applicable to adults? Read more to find out what the BRAT diet is, and whether there are any alternative diets when you are under the weather.

What Is the BRAT Diet?

BRAT is an acronym that stands for:

• Bananas
• Rice
• Applesauce
• Toast

Following a BRAT diet means that you stick to only eating these foods, which are all soft, starchy and low in fiber. The thought is that these foods are binding, which may help firm up poop to slow down diarrhea when you have gastrointestinal upset. They're also bland-tasting, which may be more appealing when you're not feeling well, and easy to digest. 

While the BRAT diet may be gentle on the GI tract, it is important to note that it isn’t commonly recommended, as no recent scientific evidence indicates its effectiveness in improving GI symptoms. Why? This diet is very restrictive—low in protein, fat and fiber. Its imbalance of nutrients could put one at risk of caloric and nutrient deficiencies over time. In fact, the Academy of Pediatrics no longer recommends this diet to children who experience stomach upset and GI issues. The foods included don’t provide enough nutrients to help children recover. Instead, they recommend children resume regular meals within one day.

Foods to Include

Banana

Like all the foods on a classic BRAT diet, bananas are simple to digest for the body. They also have enzymes that assist in digestion, plus potassium, an important electrolyte.

White Rice

White rice is quicker to digest compared to a whole grain like brown rice. Generally, the nutrition advice is to make half of your grains whole grains, which is why you might choose to incorporate brown rice in your diet. But when you’re recovering from an illness, reaching for these easier-to-process foods, like white rice, is a plus for your GI system.

Applesauce

Cooking fruits breaks down their fiber, making applesauce another food that is gentle on the digestive system.

White Toast

Although you may be more inclined to reach for whole-grain or whole-wheat bread most of the time (it contains all three parts of the grain and is nutrient-rich), more-refined white bread is another easy-to-digest carb, if you can tolerate gluten.

What Is the Bland Diet?

When you’re recovering from an illness, your doctor may suggest following an extended version of the BRAT diet—the bland diet. If you have inflammatory bowel disorder (IBD) and are in the midst of a flare, your provider may also recommend a version of the bland diet.

The bland diet is a more inclusive diet that offers a greater variety of foods and nutrients while still focusing on putting less work on your digestive system. It’s important to point out that this diet also lacks scientific evidence to show that it is necessary and effective. The foods within the bland diet are lower in fiber and fat, while also having a more neutral flavor and smell. These include:,

• Lean proteins prepared with little to no fat and with mild seasoning. Some examples of lean proteins are skinless chicken, fish such as cod and salmon, soft tofu and egg whites.
• Non-gassy vegetables such as carrots, baked, boiled or steamed potatoes and sweet potatoes prepared with little or no fat
• Low-fiber fruits that don’t have seeds. In addition to bananas and melons, cooked and canned fruits such as canned peaches are good options.
• Plain salted crackers
• White pasta
• Rice noodles
• Farina cereal, such as Cream of Wheat
• Plain instant oatmeal

Don't Forget About Fluids

Drinking plenty of fluids, such as water, throughout the day keeps you hydrated. Other fluids, such as sports drinks or electrolyte drinks, are also ideal for replacing lost electrolytes and avoiding dehydration. Clear broths are also another good source to replenish fluids.

Foods to Avoid

Whether you are put on a BRAT or a bland diet, the key is to minimize irritation to your GI tract. Keep in mind that some foods may or may not be well tolerated by your body, so you may need to experiment to determine what you are comfortable with. Generally speaking, the following foods are limited or avoided while you follow a BRAT or a bland diet:

Spicy Foods

Spices or highly seasoned foods, such as hot sauces and hot peppers, could upset your stomach. Consider using salt and herbs like parsley and basil to flavor your food.

Fried and High-Fat Foods

Fried and high-fat foods may not sit well in your GI tract, as they take longer to digest.

High-Fiber Vegetables and Fruits

As much as we always emphasize eating tons of fiber, eating high-fiber foods when you have GI upset or an irritated gut can be hard on your digestive system. These foods include raw vegetables, whole apples, berries and more.  

Gassy Foods

Dried or canned beans and lentils, cruciferous vegetables like broccoli and cabbage, and bulb vegetables such as onions and garlic can produce gas. Gassy foods may exacerbate gut symptoms.

Seeded and Acidic Fruits

If you have an irritated stomach where you experience heartburn, limit or avoid acidic juices, dried fruits, berries, grapes, prunes, grapefruits, oranges and lemons, among others.

Whole Grains

Fiber puts the GI tract to work. Consider limiting or avoiding whole grains, such as whole-wheat pasta, whole-grain breads, bran, barley, brown rice, rye and products with added fiber, until symptoms ease.

Dairy Products

Depending on how your body responds, you may be able to tolerate lower-fat dairy products like low-fat yogurt and low-fat milk while you have symptoms.

Alcohol and Caffeinated Beverages

Alcohol and caffeine may irritate the stomach, so it is best to avoid them.

The Bottom Line

Following the BRAT diet or the bland diet is a form of self-care to ensure you are eating easy-to-digest foods and obtain some nutrients while your body is under GI distress. The BRAT diet isn’t nutritionally balanced, and your doctor may recommend using it for just a day or two to comfort your gut. Depending on your symptoms, your doctor may ask you to follow a bland diet instead, which includes a greater variety of easy-to-digest foods. It is essential to discuss with your doctor to find out when you can eat normally again.