what to eat after brat diet

Many people turn to the BRAT diet (bananas, rice, applesauce, and toast) to ease digestive troubles like diarrhea and upset stomachs. But once you’re feeling better, it’s crucial to know what foods to incorporate back into your diet to regain strength and maintain proper nutrition. Transitioning back to a regular diet after the BRAT diet can be a delicate process to avoid upsetting your stomach again. In this article, we will guide you through the gradual reintroduction of nutritious and easily digestible foods to help you bounce back to your normal eating routine post-BRAT diet.

Key Takeaways:

  • Gradually reintroduce solid foods: After following the BRAT diet, start incorporating bland, easily digestible foods like crackers, bananas, toast, plain rice, boiled potatoes, and lean proteins.
  • Stay hydrated: It is important to drink plenty of fluids such as water, clear broths, and electrolyte-rich beverages to replenish lost fluids and prevent dehydration.
  • Avoid spicy, greasy, and high-fiber foods: Steer clear of foods that could potentially aggravate your stomach, such as spicy dishes, greasy foods, and high-fiber items until your digestion is back on track.

Transitioning from the BRAT Diet

Assessing Your Digestive Recovery

Transitioning from the BRAT diet is a crucial step in the recovery process after a period of gastrointestinal distress. It is important to assess your digestive recovery before reintroducing regular foods to your diet. Take note of any lingering symptoms such as abdominal pain, diarrhea, or bloating. Proceed with caution and listen to your body as you transition to a more varied diet.

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Gradually Introducing New Foods

To prevent any sudden digestive upsets, it is advisable to gradually introduce new foods back into your diet after following the BRAT diet. Start with easily digestible foods such as steamed vegetables, lean proteins, and whole grains. Monitor how your body reacts to each new food item and adjust accordingly. This gradual approach will help your digestive system readjust without causing undue stress.

Introducing a variety of foods slowly allows you to pinpoint any specific triggers that may still be bothering your digestive system. Keep a food diary to track your progress and note any foods that may cause discomfort. Keep in mind, patience is key in transitioning back to a regular diet after following the BRAT diet.

Nutrient-Dense Foods to Incorporate Post-BRAT

Importance of Hydration and Electrolytes

Incorporate plenty of fluids and electrolyte-rich foods post-BRAT diet to replenish lost fluids and minerals. Electrolytes like potassium, sodium, and magnesium are crucial for proper muscle function and hydration levels. Incorporating hydrating foods such as coconut water, watermelon, and electrolyte drinks can help restore balance and support recovery.

Protein Sources for Recovery

Importance of incorporating protein-rich foods after a BRAT diet should not be understated. Proteins are necessary for repairing tissues and supporting the immune system. Include lean sources of protein like chicken, turkey, fish, tofu, or legumes to aid in the recovery process and rebuild strength.


Incorporating Fruits and Vegetables

To ensure optimal nutrition post-BRAT diet, include a variety of colorful fruits and vegetables in your meals. These nutrient-dense foods are rich in vitamins, minerals, and antioxidants that support overall health and immune function. Incorporating a rainbow of produce such as berries, leafy greens, bell peppers, and cruciferous vegetables can help speed up recovery and promote gut health.

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The incorporation of a wide range of fruits and vegetables post-BRAT diet is necessary for providing necessary nutrients and antioxidants that aid in the healing process and support overall well-being.

Meal Planning and Recipes

Once again, if you’ve been on a BRAT diet and are now wondering what to eat after, it’s important to focus on foods that are gentle on your stomach and easy to digest. For more detailed information, you can refer to What to Eat After You’ve Had Diarrhea.

Easy-to-Digest Meal Ideas

With your stomach still recovering, it’s vital to stick to easy-to-digest foods such as boiled or steamed vegetables, plain white rice, bananas, applesauce, and toast. These foods provide necessary nutrients without putting additional strain on your digestive system.

Recipes for Sustained Recovery

An important aspect of recovery is ensuring you are getting a balance of nutrients. A simple recipe like rice porridge with a dash of cinnamon and a teaspoon of honey can provide comfort and nourishment. Additionally, homemade chicken or vegetable broth with soft-cooked carrots and potatoes can help replenish your body’s lost nutrients.

Planning your post-BRAT diet meals with a focus on bland, easy-to-digest foods and incorporating gentle recipes like the ones mentioned above can help you ease back into regular eating habits while supporting your recovery process.


With this in mind, transitioning from the BRAT diet to normal foods should be done gradually to avoid upsetting your stomach. Start by introducing bland, easy-to-digest foods like plain crackers, boiled chicken, rice, and cooked vegetables. As your stomach begins to feel better, you can slowly reintroduce more complex foods like lean proteins, fruits, and whole grains. Remember to listen to your body and avoid foods that may trigger your symptoms again. Keeping a food diary can help you pinpoint any triggers and create a balanced diet that supports your digestive health.

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Q: What is the recommended diet to follow after the BRAT diet?

A: After completing the BRAT diet (bananas, rice, applesauce, and toast), it is advisable to gradually reintroduce more diverse and nutritious foods. Focus on easily digestible options such as boiled or steamed vegetables, lean proteins like chicken or fish, and whole grains like quinoa or brown rice.

Q: Are there any specific foods to avoid after the BRAT diet?

A: Post-BRAT diet, it is best to avoid fatty, fried, spicy, and high-fiber foods as they may be harder to digest and could potentially irritate a recovering stomach. Steer clear of dairy products, caffeine, and alcohol initially to give your digestive system time to readjust.

Q: How can one ensure a balanced diet after transitioning from the BRAT diet?

A: To maintain a balanced diet post-BRAT, include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Stay hydrated by drinking plenty of water, and consider incorporating probiotic-rich foods like yogurt or kefir to promote gut health as you resume normal eating habits.

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