What Can You Eat On The Brat Diet

When your stomach is acting like a spoiled BRAT, the BRAT diet can help soothe it back to health. This simple diet consists of four easy-to-digest foods that can help alleviate symptoms of gastrointestinal distress. In this informative blog post, we will explore exactly what you can eat on the BRAT diet to help you recover quickly and comfortably. From bananas to rice, toast, and applesauce, we will break down the benefits of each component and how they can aid in your recovery process. Stay tuned to learn more about this gentle diet that can provide relief when your stomach is feeling bratty.

Key Takeaways:

  • Stick to bland foods: Foods allowed on the BRAT diet include bananas, rice, applesauce, and toast. These are gentle on the stomach and help in easing digestion.
  • Avoid fatty, spicy, and high-fiber foods: Stay away from foods that can irritate the stomach such as fried foods, spicy dishes, and foods high in fiber as they can cause further distress.
  • Stay hydrated: Drink plenty of clear fluids such as water, herbal tea, and clear broths to prevent dehydration while on the BRAT diet.

The Core Components of the BRAT Diet


For those following the BRAT diet, bananas are a key component. They are easily digestible and provide vital nutrients such as potassium, which can be beneficial when recovering from stomach issues.


For individuals on the BRAT diet, rice is another foundational element. It is bland, low in fiber, and easy on the stomach, making it a go-to option for those dealing with digestive issues.

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With its gentle nature on the digestive system, rice helps in binding stool together, which can alleviate diarrhea symptoms. Its mild flavor makes it easy to digest and is well tolerated by individuals with sensitive stomachs.


An important part of the BRAT diet, applesauce is gentle on the stomach and provides a good source of energy. Its mild taste and smooth texture make it a suitable choice for those experiencing nausea or vomiting.

For instance, unsweetened applesauce is preferred on the BRAT diet as it avoids added sugars, which can exacerbate stomach discomfort. It provides a natural source of sweetness without the potential drawbacks of additional sugars.


When following the BRAT diet, plain toast can be a soothing and easily digestible food option. It can help settle an upset stomach and provide a source of carbohydrates for energy.

Dietary fibers in toast are minimal, aiding in easing digestion for individuals experiencing gastrointestinal disturbances. Opting for plain, white toast without added spreads or toppings is recommended to keep it simple and gentle on the stomach.

Understanding Diarrhoea

Diarrhea can take a toll on your body, causing dehydration and nutrient loss. The BRAT diet is designed to help alleviate symptoms by providing easily digestible foods that are gentle on the stomach. By incorporating bananas, rice, applesauce, and toast into your diet, you can give your digestive system a chance to recover and reset.

Additional Foods and Beverages

Acceptable Fluids

To maintain proper hydration and aid in the recovery process, clear fluids are crucial during the BRAT diet. Acceptable fluids include water, electrolyte drinks, clear broths, herbal teas, and diluted fruit juices. These fluids help replace lost electrolytes and prevent dehydration, especially important when dealing with diarrhea or vomiting.

Other Bland Foods

With regards to solid food choices beyond the BRAT staples, additional bland options can be introduced gradually as symptoms improve. These may include cooked cereals like oatmeal or cream of wheat, boiled or baked potatoes without skin, applesauce, plain white bread or toast, plain crackers, and boiled or steamed vegetables like carrots or zucchini. These foods are gentle on the stomach and provide some variety to help maintain interest in eating.

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Other bland foods can be introduced cautiously as the gut begins to tolerate more substantial fare. These may include boiled chicken or turkey without skin, baked fish, scrambled eggs, and plain pasta. It is important to continue avoiding spicy, fatty, or heavily seasoned foods until the digestive system has fully recovered.

Guidelines for the BRAT Diet

Duration and Frequency

Not all stomach issues require the BRAT diet, but it can be helpful in cases of diarrhea, vomiting, or stomach flu. To avoid nutritional deficiencies, the BRAT diet should only be followed for a short period, typically 24-48 hours.

Transitioning Back to a Regular Diet

Transitioning back to a regular diet from the BRAT diet should be done gradually. Start by introducing bland, easy-to-digest foods like crackers, rice, and boiled chicken. Avoid greasy, spicy, or high-fiber foods until your stomach has fully recovered.

Transitioning back to your regular diet after following the BRAT diet should be done cautiously to prevent any stomach upset. It is important to listen to your body and gradually reintroduce foods to ensure that your digestive system can handle them.


It is not recommended to follow the BRAT diet frequently, as it is low in important nutrients and may not provide the calories needed for optimal health. Consult with a healthcare provider if digestive issues persist or worsen.

Considerations and Precautions

Nutritional Limitations

To maintain a healthy balance while following the BRAT Diet, it’s vital to ensure that you are still getting vital nutrients. While the BRAT Diet is beneficial during times of stomach upset or diarrhea, it lacks key nutrients like protein, healthy fats, and certain vitamins and minerals. To compensate for these limitations, consider incorporating easily digestible sources of lean protein, such as boiled chicken or fish, and small amounts of healthy fats like avocado or olive oil.

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When to Consult a Healthcare Professional

An important aspect of the BRAT Diet is knowing when to seek guidance from a healthcare professional. If you or your child are experiencing prolonged diarrhea, severe dehydration, persistent vomiting, or other concerning symptoms, it is crucial to consult a doctor. These symptoms may indicate an underlying medical condition that requires further evaluation and treatment beyond the scope of the BRAT Diet.

Consulting a healthcare professional is also necessary if you have existing medical conditions such as diabetes, kidney disease, or other chronic illnesses that may be affected by changes in your diet. They can provide personalized recommendations and ensure that your nutritional needs are being met while managing your symptoms.


Now that you know the basics of the BRAT diet, you can confidently choose what to eat when experiencing digestive issues. Stick to easily digestible foods like bananas, rice, applesauce, and toast to help calm your upset stomach and provide necessary nutrients. Remember to stay hydrated and slowly reintroduce other foods as your symptoms improve. Consult with a healthcare provider if symptoms persist or worsen. By following these guidelines, you can effectively manage gastrointestinal distress with the BRAT diet.


Q: What is the BRAT diet?

A: The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. It is a bland diet that is often recommended for individuals with gastrointestinal issues, such as diarrhea, nausea, and vomiting.

Q: What can you eat on the BRAT diet?

A: On the BRAT diet, you can eat bananas, rice (white), applesauce, and toast. These foods are easy to digest and can help alleviate symptoms of gastrointestinal distress.

Q: Why are these specific foods recommended on the BRAT diet?

A: Bananas are rich in potassium, which can help replace electrolytes lost during bouts of diarrhea or vomiting. White rice is bland and can help bind stool. Applesauce provides some fiber and is gentle on the stomach. Toast is easy to digest and can help settle an upset stomach.

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