What Can You Eat On Brat Diet

Just starting the BRAT diet and wondering what to eat? The BRAT diet consists of easily digestible foods that help soothe the stomach during periods of gastrointestinal distress. Bananas, rice, applesauce, and toast are the main staples of this regimen, but there are additional options to consider that can help aid in recovery and alleviate symptoms. In this article, we will explore the variety of foods you can include in your BRAT diet to help you feel better faster.

Key Takeaways:

  • Bland foods: You can eat bland foods such as toast, rice, applesauce, and bananas on the BRAT diet.
  • Avoid certain foods: Stay away from spicy, fatty, or high-fiber foods while following the BRAT diet.
  • Stay hydrated: It’s important to drink plenty of clear fluids like water, herbal tea, and broth while on the BRAT diet to prevent dehydration.

Core Components of the BRAT Diet


Core to the BRAT diet are bananas. This easily digestible fruit is rich in potassium, which helps replenish electrolytes lost during bouts of diarrhea or vomiting. Bananas also provide important vitamins and minerals that can help restore balance to your digestive system.


One of the primary components of the BRAT diet is rice. Easily digestible and binding, rice helps firm up loose stools. It is also gentle on the stomach, making it an ideal choice for those with upset stomachs or digestive issues.

Rice is a low-fiber food that can help regulate bowel movements and reduce inflammation in the digestive tract. It is important to opt for plain, white rice when following the BRAT diet to avoid any added sugars or flavors that could irritate the stomach.

READ  Navigating the Bland Diet - Your Complete Chart


To further support your digestive system, incorporate applesauce into your BRAT diet. This easily digestible fruit puree provides important nutrients, such as vitamins A and C, while also helping to soothe the stomach and promote healthy digestion.

For instance, unsweetened applesauce is a better option than sweetened varieties, as added sugars could aggravate gastrointestinal issues. Look for organic or homemade applesauce with no added sugars for the best results.


Core to the BRAT diet is toast, which is gentle on the stomach and easy to digest. Toast provides simple carbohydrates that can help settle an upset stomach and provide a source of energy without causing further digestive distress.

Components of toast such as white bread are easily digestible, making it a suitable option for those recovering from gastrointestinal issues. It is important to toast the bread to a light golden brown to make it easier for your stomach to break down.

Complementary Foods and Hydration

Once again, when following the BRAT diet, it is crucial to focus not only on the staple foods of bananas, rice, applesauce, and toast but also on complementary foods and proper hydration to aid in recovery and prevent dehydration.

Safe Beverages

Beverages play a vital role in the BRAT diet as they help in maintaining hydration levels. Safe options include clear liquids such as water, herbal teas, electrolyte-rich drinks, like sports drinks, and clear broths. It is important to avoid caffeinated, carbonated, and overly sugary beverages as they can agitate the stomach further.

Additional Bland Foods

Complementary to the BRAT diet, additional bland foods can provide more variety and nutrients to aid in the recovery process. Cooked vegetables like carrots and spinach, plain crackers, boiled potatoes, and skinless chicken are gentle on the stomach and can supplement the diet while providing necessary nutrients.

Foods that are easy to digest and low in fat and fiber should be prioritized to prevent further gastrointestinal distress and promote healing.

Nutritional Considerations and Limitations

Benefits of the BRAT Diet

To address acute gastrointestinal issues like diarrhea, the BRAT diet can be helpful. This diet includes bananas, rice, applesauce, and toast, which are bland and easy to digest. These foods can provide a low-fiber, binding effect on the stool, helping to firm up loose bowels and reduce the frequency of trips to the bathroom.

READ  Soothing the Flames: Crafting a Bland Diet Menu for GERD Relief

Potential Nutritional Deficiencies

Benefits of the BRAT diet are well-suited for short-term relief of digestive discomfort, but it may lack imperative nutrients needed for overall health. Since the diet primarily consists of low-fiber, bland foods, it may not provide adequate protein, healthy fats, vitamins, and minerals necessary for long-term nutritional balance.

For instance, prolonged adherence to the BRAT diet may lead to deficiencies in protein, healthy fats, and crucial vitamins like vitamin C, vitamin D, and vitamin B12. These nutrients are imperative for immune function, energy production, and overall well-being. It is important to not rely solely on the BRAT diet for an extended period of time and to gradually reintroduce a balanced variety of foods once digestive symptoms improve.

Following the BRAT Diet: Practical Tips

After being advised by your healthcare provider to follow the BRAT diet, it’s important to adhere to the guidelines to aid in your recovery. The BRAT diet consists of bananas, rice, applesauce, and toast, which are gentle on the stomach and can help alleviate gastrointestinal issues. To ensure you are following the diet correctly, here are some practical tips to keep in mind:

  • Stick to the recommended foods: Bananas, rice, applesauce, and toast should make up the majority of your meals.
  • Avoid spicy, fatty, or sugary foods that can irritate your digestive system.
  • Stay hydrated by consuming plenty of water and clear fluids.
  • Listen to your body and gradually reintroduce regular foods once your symptoms improve.

Knowing the dos and don’ts of the BRAT diet can help you navigate your way back to good health.

Meal Planning on the BRAT Diet

Meal planning on the BRAT diet is imperative to ensure you are getting the necessary nutrients while giving your digestive system a chance to rest. Try incorporating variations of the BRAT foods such as rice pudding, mashed bananas, or plain toast with a little honey for added flavor. Keep your portions small and eat frequent, light meals throughout the day to ease digestion.

Transitioning Back to a Regular Diet

The transition back to a regular diet after following the BRAT diet should be gradual to prevent any digestive upsets. Start by introducing easily digestible foods such as boiled vegetables, lean proteins, and whole grains. Avoid greasy or spicy foods initially, and listen to your body’s response to each new food you introduce. Slowly increase the variety and complexity of your meals as your stomach tolerates them.

READ  Out with the Old - Rethinking the BRAT Diet

Back to a regular diet must be done cautiously to prevent any setbacks in your recovery process. It’s important to be patient and allow your digestive system time to adjust to the change in diet.

To wrap up

As a final point, the BRAT diet consists of bananas, rice, applesauce, and toast, which are bland and easily digestible foods. These foods help to soothe the digestive system and provide imperative nutrients while recovering from gastrointestinal issues such as diarrhea or vomiting. It is important to remember that the BRAT diet is not a long-term solution and should only be followed for a short period of time. Be sure to consult with a healthcare provider if you have any concerns about your digestive health or if symptoms persist. Remember to stay hydrated and reintroduce a balanced diet gradually once your stomach settles. By following these guidelines, you can successfully navigate the BRAT diet and help your body recover from digestive disturbances.


Q: What can you eat on the BRAT diet?

A: The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. These foods are bland and easy to digest, making them ideal for individuals recovering from gastrointestinal issues like diarrhea or vomiting.

Q: Can I have other foods while on the BRAT diet?

A: It is recommended to stick to the BRAT foods initially to give your digestive system a chance to rest and recover. Once symptoms improve, you can gradually introduce other low-fiber, bland foods such as boiled potatoes, plain crackers, chicken broth, and cooked vegetables.

Q: How long should I follow the BRAT diet?

A: The BRAT diet is typically followed for 24 to 48 hours to help alleviate gastrointestinal distress. However, if symptoms persist or worsen, it is important to consult a healthcare provider for further evaluation and personalized dietary recommendations.

Leave a Reply

Your email address will not be published. Required fields are marked *