What is the BRAT diet?

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When your stomach feels off — whether from food poisoning, a stomach bug, or diarrhea — you might’ve heard someone suggest “just stick to bananas, rice, applesauce, and toast.” That’s the core of the BRAT diet. 

What “BRAT” stands for & why it’s used

The name “BRAT” is an acronym representing four foods:

• Bananas

• Rice (white, plain)

• Applesauce

• Toast (plain, white)

These foods are chosen because they are:

• Bland and low in fiber

• Easily digested

• Less likely to irritate an upset stomach

• Mild in flavor and smell (which helps when nausea is present)

Historically, the BRAT diet was commonly recommended for children with vomiting or diarrhea. Today, many medical experts consider it too restrictive to use long term.

How the BRAT diet helps (short-term)

The idea behind BRAT is not to cure the illness, but to support the digestive system during acute distress. Some of the ways it may help:

• Firming stools — Foods like rice, bananas, and applesauce contain starch and pectin, which may help bind loose, watery stools.

• Minimizing irritation — Because these foods are low in fat, protein, and fiber, the digestive tract has less work to do.

• Preventing symptom worsening — Strong smells or spicy, acidic foods can trigger nausea. BRAT foods typically avoid that.

However, strong scientific evidence supporting BRAT’s effectiveness is limited. Many health professionals now prefer more flexible “bland diets” rather than strict BRAT.

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How to follow the BRAT diet (safely & temporarily)

If you choose to use the BRAT diet, here’s how to do it in a balanced way:

1. Use it only short-term

Limit BRAT to 24–48 hours or until initial symptoms ease. It should not be a long-term solution.

2. Eat small, frequent amounts

Your stomach may not tolerate full meals at first. Starting with bites or small portions helps.

3. Stay hydrated

Diarrhea and vomiting can cause dehydration and electrolyte loss. Drink water, clear broths, or use oral rehydration solutions.

4. Gradually reintroduce other bland, gentle foods

Once your symptoms begin to improve, add foods like:

• Boiled potatoes (no skin)

• Plain crackers

• Steamed carrots

• Skinless boiled or baked chicken

• Oatmeal or cream of wheat

Keep avoiding spices, fried foods, fatty meats, acidic fruits, dairy (if irritating), caffeine, and alcohol until fully recovered.

Looking for healthy recipes? Don’t miss our helpful collection — simple, tasty, and good for you! 💚

Limitations & risks of the BRAT diet

Because the BRAT diet is very narrow, it carries important downsides:

• Poor nutrition: It lacks sufficient protein, healthy fats, essential vitamins (like B12, A), calcium, and fiber.

• Risk of malnutrition if prolonged: Extended use may lead to energy deficits or nutrient deficiencies.

• Not ideal for children: The American Academy of Pediatrics no longer encourages the strict BRAT diet for kids — resuming normal diet (as tolerated) is preferred.

• May delay better recovery: Restricting food too much might slow the return to normal digestion.

Thus, many practitioners suggest a bland diet approach rather than rigid BRAT. A bland diet allows more flexibility while still being gentle on the gut.

When NOT to use the BRAT diet & when to see a doctor

If you experience any of the following, avoid self-treatment and seek medical care:

• Diarrhea or vomiting lasting more than 2 days

• Signs of dehydration (dry mouth, reduced urination, dizziness, dark urine)

• Blood or mucus in stool

• Fever above 102 °F (38.9 °C)

• Severe abdominal pain

Also avoid BRAT in chronic gastrointestinal diseases (e.g. IBD, ultra-sensitive food intolerances) without guidance from a medical provider.

Best practices

• The BRAT diet can be a helpful short-term strategy for acute GI upset, but it's outdated as a standalone treatment.

• Use it for no more than a day or two, while ensuring hydration and gradually adding more nutritionally rich bland foods.

• For best results, lean toward a more inclusive bland diet that restores nutrients without overwhelming your gut.

• Always monitor symptoms, and consult a healthcare professional if things don’t improve or worsen.

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