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 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.
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 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.
Related Article Module: The best foods to eat when your stomach is upset
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.
Insider's takeaway
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.
Overall, the BRAT diet shouldn't be used for more than a couple of days, for either children or adults.
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.
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.
The BRAT diet used to be a popular eating plan for children with an upset stomach. The diet is no longer as widely recommended because it's low in nutrients.
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.
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.
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.)
Dairy products can make the stomach flu worse, so stick to dry cereal that you can slowly eat. Try to stick with simple cereals like Original Cheerios or Corn Chex; avoid sugary cereals (no more than 10 grams of total sugar and 5 grams of added sugar per serving) because sugar can also complicate the issue.
Foods and drinks like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and can help you recover from an upset stomach. It's best to avoid foods and drinks that are difficult to digest and may worsen GI symptoms.
Peanut butter may also help to relieve symptoms of digestive distress, such as bloating, gas, and abdominal discomfort. This is because peanut butter contains healthy fats, which can help to lubricate the digestive tract and improve the movement of food through the intestines.
“Dry” forms of grains, such as crackers, pretzels, and toast, may be easiest to handle. Try light meals of clear soups, such as chicken soup or bouillon cubes dissolved in hot water. Drink plenty of fluids to replace what you are losing with diarrhea.
There's no medicine for stomach flu. Antibiotics don't work on viruses — they're for bacterial infections. The best thing you can do to help your immune system do its work is to stay home and rest, stay hydrated and eat a little if you can. Give your body the energy it needs to fight the infection.
The BRAT diet was often recommended for nausea, vomiting and diarrhea, but is no longer because of how restrictive it is. Below are lists of foods to focus on and avoid when experiencing nausea, vomiting or diarrhea, but there are many more foods that can be included.
The BRAT diet focuses on abstaining from foods immediately following symptoms that are sugary, high in fat, spicy, or contain dairy. This includes citrus fruits, raw vegetables, fried foods, caffeinated beverages, and alcohol.
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.
Chickpea bratwurst is a delicious alternative to beef bratwurst and it is also gluten free. 2. Tofu Brat: Tofu can be used to make vegan bratwurst. Tofu brat is both healthy and delicious, and it is gluten free as well.
Introduction: My name is Pres. Carey Rath, I am a faithful, funny, vast, joyous, lively, brave, glamorous person who loves writing and wants to share my knowledge and understanding with you.
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