How Does the BRAT Diet Help an Upset Stomach? (2024)

The BRAT diet is an eating plan that pediatricians previously recommended for babies and children recovering from stomach fluordiarrhea. "BRAT" stands for bananas, rice, applesauce, and toast. These foods are low in protein, fat, and fiber, which makes them easier to digest. The BRAT diet might be helpful for the short term, but healthcare providers no longer recommend it for sick children because it lacks many important nutrients.

This article looks at what foods are included in the BRAT diet and why the diet is no longer recommended by healthcare providers.

What Is the BRAT Diet?

In the past, healthcare providers often advised a low-fiber, easily digestible diet for people who were recovering from an acute stomach illness that caused vomiting and/or diarrhea. The acronym BRAT was coined as an easy way for people to remember the bland foods that they might be able to eat when they are recovering from a GI upset.

• Bananas
• Rice
• Applesauce
• Toast

Sticking to the BRAT diet may relieve stomach symptoms because:

• The foods are gentle on the stomach: The foods are low in both fat and protein, which means they are less likely to irritate the stomach and put stress on the digestive system.
• They produce firmer stools: The foods are low-starch and low-fiber foods, which help firm up loose and runny stools.
• They reduce nausea and vomiting: The foods are bland and don’t have strong smells, so the diet reducesnausea and vomiting.Moreover, they offer symptom relief.

Other Foods You Can Eat on the BRAT Diet

You may find that similar foods to the main four in the BRAT diet are also easy to digest and tolerable, such as:

• Soft foods (e.g., avocados, pumpkin puree)
• Steamed or boiled veggies (e.g., carrots, potatoes without the skin)
• Low-fiber carbohydrates (e.g., plain noodles or pasta, white bread, saltine crackers)
• Bland, lean, skinless meat like chicken or turkey, or eggs (wait until about the third day of recovery to introduce these lighter proteins)
• Beverages like juices, coconut water, vegetable or meat broths, and some oral rehydration drinks (e.g., Pedialyte)

BRATT and BRATTY Diets

There are also two other versions of the BRAT diet. These incorporate the same foods as the standard BRAT diet, plus an additional item:

• BRATT:Add decaffeinated tea
• BRATTY:Add yogurt

Why the BRAT Diet Is No Longer Recommended

Expertsno longer recommendthe BRAT diet for the management of diarrhea in children. Instead, most providers will recommend oral hydration therapies using rehydration drinks and getting a child back to a balanced, nutritious diet as soon as possible.

Using the BRAT diet for a short time—less than 48 hours—might be fine if a child's pediatrician suggests it.However, prolonged use of the BRAT diet can be dangerous because the diet does not contain enough calories, protein, fat, fiber, minerals, and vitamins.

Does the BRAT Diet Work?

Despite the fact the BRAT diet is well known and has anecdotal support, there is surprisingly a lack of research on its effectiveness and risks. Some limited research suggests that bananas and rice are helpful in reducing diarrhea symptoms.

For example:

• A 2010 study found that children with diarrhea who followed a green banana supplement diet recovered faster than children who did not.
• A 2016 study found a rice soup diet was effective in treating diarrhea in children.

Alternatives to the BRAT Diet

You might be able to modify the BRAT diet and add other bland foods, including clear broths, saltine crackers, and oatmeal, to help boost its nutrition.It's generally OK to give small children dry, plain cereals like Cheerios while following the BRAT diet.

For the long term, you need to make sure your child is getting a balance of protein, carbohydrates, and healthy fats.

Beneficial bacteria called probiotics may help shorten the course of diarrhea.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. In addition to drinking water and tea, other helpful choices are clear broth and electrolyte-containing drinks, such as sports drinks.

What Not to Eat

When you're sticking to a bland diet, you should avoid certain foods that could irritate your stomach and make you feel worse, including:

• Spicy foods
• Fatty foods, including fried foods, greasy foods, and junk foods
• Alcohol
• Caffeine
• Dairy (except yogurt, if tolerated)
• Sugary desserts
• Beans and vegetables that cause gas, such as broccoli and cauliflower (especially raw)
• Heavy proteins, including pork, steak, and salmon
  

Summary

While your provider might suggest following an easy-to-digest BRAT diet for some mild stomach ailments, you can’t stay on this diet long-term because it’s not nutritious enough. If you’re having lasting stomach problems—especially if you don’t know what’s causing them—don’t try to manage on your own. See your provider to find out why you’re having symptoms and come up with a long-term strategy to manage or treat them that is safer and more effective than sticking to the BRAT diet.