The BRAT diet is a simplified eating plan recommended for short-term use, especially when you’re experiencing digestive issues. It centers around foods that are easy to digest and gentle on your stomach. If you’re advised to follow the BRAT diet, it means focusing on foods that are low in fiber, low in fat, and require minimal effort to chew and digest. True to its name, the BRAT diet emphasizes bland flavors, avoiding anything that could further irritate your digestive system.
BRAT Diet: Unpacking the Acronym and Its Meaning
You might hear the BRAT diet referred to as the BRATT diet or simply the bland diet. The acronym BRAT stands for:
- Bananas
- Rice (white rice)
- Applesauce
- Toast (white toast)
These four foods are the cornerstones of the diet, but the BRAT diet isn’t limited to just these items. It’s a broader approach to eating bland, easily digestible foods to help your digestive system recover.
How Does the BRAT Diet Aid Digestive Health?
The BRAT diet is often recommended when you’re dealing with digestive problems, particularly those causing nausea, diarrhea, vomiting, or general stomach upset. These symptoms can stem from various conditions like stomach flu, food poisoning, or even side effects of medical treatments. When left unmanaged, these issues can lead to dehydration, weight loss, and nutritional deficiencies.
The BRAT diet helps in several ways:
- Reduces Digestive Workload: Bland, low-fiber foods are easier for your stomach and intestines to process. This gives your digestive system a break and allows it to recover.
- Helps Control Diarrhea: Foods like bananas, rice, and applesauce are binding, meaning they can help solidify stools and reduce diarrhea.
- Restores Electrolytes: Bananas are rich in potassium, an electrolyte often lost through vomiting and diarrhea.
- Gentle on the Stomach: The bland nature of the food minimizes irritation to the stomach lining, reducing nausea and discomfort.
It’s important to note that the BRAT diet is intended as a short-term solution. It doesn’t provide all the nutrients your body needs for the long haul, so it’s crucial to gradually reintroduce a wider variety of foods as you recover.
What Foods Can You Eat on the BRAT Diet?
The BRAT diet is more expansive than just bananas, rice, applesauce, and toast. The focus is on easily digestible, low-fiber, and bland foods. Here’s a breakdown of food groups and suitable choices:
Grains:
- White rice, white pasta, and white bread (these are lower in fiber than their whole-grain counterparts)
- Plain crackers (like saltines)
- Refined cereals (like cream of wheat or rice porridge)
Fruits & Vegetables:
- BRAT Fruits: Bananas and Applesauce are key.
- Canned or well-cooked fruits (like peaches or pears, without skin)
- Well-cooked and soft vegetables like carrots, green beans, or potatoes (peeled) – boiling or baking is preferable.
- Diluted fruit juices (apple or grape)
Proteins:
- Lean poultry (baked or boiled, skinless chicken or turkey)
- Eggs (boiled or poached)
- Smooth peanut butter (in moderation)
- Low-fat yogurt (plain, no added sugar)
Dairy & Alternatives:
- Low-fat milk
- Dairy-free milk alternatives (like almond, soy, or rice milk) in moderation
Fats & Oils:
- Small amounts of healthy oils like olive oil for cooking or flavoring.
Beverages:
- Water, clear broths, and weak tea.
- Electrolyte drinks (in moderation to replenish lost electrolytes).
It’s crucial to prepare foods simply – baking, boiling, or steaming are ideal. Avoid adding excessive fats, spices, or seasonings.
| FOOD GROUPS | FOODS TO INCLUDE |
| :------------------------------ | :---------------------------------------------------------------------------- |
| **Grains** | White rice, white pasta, white bread, plain crackers, refined cereals |
| **Fruits & Vegetables** | Bananas, Applesauce, canned/cooked fruits (peeled), soft cooked vegetables |
| **Proteins** | Lean poultry (skinless, baked/boiled), eggs, smooth peanut butter, low-fat yogurt |
| **Dairy & Alternatives** | Low-fat milk, dairy-free milk alternatives (in moderation) |
| **Fats & Oils** | Small amounts of healthy oils |
| **Beverages** | Water, clear broths, weak tea, electrolyte drinks (in moderation) |Foods to Avoid on the BRAT Diet
Just as important as knowing what to eat is knowing what to avoid. When following the BRAT diet, steer clear of foods that can irritate your digestive system or are harder to digest:
Foods to Avoid:
- High-Fiber Foods: Whole grains, raw fruits and vegetables (except BRAT fruits in moderation), bran cereals.
- Fatty Foods: Fried foods, fatty meats, rich sauces, pastries, high-fat dairy (full-fat milk, cheese, cream, ice cream).
- Spicy Foods: Hot sauces, chili peppers, curries, heavily spiced dishes.
- Strong Flavors: Onions, garlic, strong cheeses, processed meats.
- Sugary Foods: Candy, cakes, cookies, sugary drinks.
- Caffeine and Alcohol: Coffee, tea (regular strength), soda, energy drinks, alcoholic beverages.
- Dairy (for some): While low-fat dairy is sometimes tolerated, some individuals find dairy products worsen digestive upset, especially diarrhea. Pay attention to your body’s response.
| FOOD GROUPS | FOODS TO AVOID |
| :---------------------- | :----------------------------------------------------------------------------- |
| **High-Fiber Foods** | Whole grains, raw fruits/vegetables (except BRAT fruits), bran cereals |
| **Fatty Foods** | Fried foods, fatty meats, rich sauces, pastries, high-fat dairy |
| **Spicy Foods** | Hot sauces, chili peppers, curries, heavily spiced dishes |
| **Strong Flavors** | Onions, garlic, strong cheeses, processed meats |
| **Sugary Foods** | Candy, cakes, cookies, sugary drinks |
| **Caffeine & Alcohol** | Coffee, tea (regular strength), soda, energy drinks, alcoholic beverages |
| **Dairy (for some)** | Full-fat dairy, and potentially all dairy depending on individual tolerance |Tips for Successfully Following the BRAT Diet
- Start Slowly: Begin with very small portions and gradually increase as you feel better.
- Eat Frequently: Smaller, more frequent meals can be easier to digest than large meals when you’re unwell.
- Chew Thoroughly: Proper chewing aids digestion.
- Stay Hydrated: Drink plenty of clear fluids throughout the day, especially if you’ve been experiencing vomiting or diarrhea.
- Listen to Your Body: Pay attention to how you feel after eating different BRAT diet foods and adjust accordingly.
- Short-Term Approach: The BRAT diet is not a long-term solution. As your symptoms improve, gradually expand your diet with other bland, easily digestible foods, and eventually return to a balanced, healthy eating pattern.
- Consult a Healthcare Professional: If your digestive issues persist or worsen, or if you have underlying health conditions, consult a doctor or registered dietitian for personalized advice.
Conclusion: The BRAT Diet as a Temporary Relief Strategy
The BRAT diet offers a simple and effective dietary approach to manage short-term digestive upset. By focusing on bland, easily digestible foods, it helps to soothe your stomach, control symptoms like nausea and diarrhea, and allow your digestive system to recover. Remember, the BRAT diet is a temporary measure. As you recover, gradually reintroduce a wider variety of foods to ensure you’re getting all the nutrients you need for optimal health. Always seek professional medical advice for persistent or severe digestive issues.
