Ultimate Guide To BRAT Diet for Upset Stomach

A common issue, digestive distress can be brought on by a number of things, including food poisoning, viral infections, and digestive abnormalities. When we encounter intestinal discomfort, we often try to find a quick fix and strategies to reduce the symptoms. The BRAT diet, which has been used for decades to assist reduce digestive issues, is one method that is frequently advised.

What is the BRAT Diet?

The BRAT diet, which consists primarily of bland foods, is intended to relieve digestive problems like nausea, vomiting, diarrhoea, and cramping. The abbreviation “BRAT” stands for bananas, rice, applesauce, and toast, the four key components of the diet. These foods are low in fibre, simple to digest, and unlikely to aggravate the gastrointestinal tract. Your digestive system needs a break, and this diet is made to help with that. By lowering inflammation, it can mend and recuperate.

When Should You Use the BRAT Diet?

Gastroenteritis, an infection of the stomach and intestines, is one of the milder types of digestive disturbance that the BRAT diet is most frequently used to treat. Gastroenteritis can result in symptoms including nausea, vomiting, diarrhoea, and stomach pains and is frequently brought on by a viral or bacterial infection. While it is easy on the digestive tract and can help reduce inflammation, this diet is especially advised for those who are recuperating from gastrointestinal surgery.

It is significant to note that the BRAT diet should only be followed for a brief length of time to help relieve digestive issues. It is not recommended for long-term use. It’s crucial to get medical help from a healthcare provider if your symptoms are severe or persistent.

How to Follow the BRAT Diet?

The BRAT diet is a very straightforward and straightforward diet. There are four main ingredients: toast, applesauce, bananas, and rice. These foods should be consumed throughout the day in small, regular meals. It’s crucial to stay away from additional substances like caffeine, alcohol, spicy foods, and high-fiber foods that can aggravate the digestive system.

Here is a more detailed guide on how to follow the BRAT diet

  • Bananas: Potassium is abundant in bananas, which are very simple to digest. Also, they assist in replacing any electrolytes that may have been lost as a result of vomiting or diarrhoea. Choose bananas that are fully ripe, soft, and chewable.
  • Rice: White rice has a high carbohydrate content and is simple to digest. Moreover, it can aid in absorbing extra fluid from the digestive system, which helps lessen diarrhoea. Rice should only be cooked with simple water without any seasonings or sauces.
  • Applesauce: Applesauce Applesauce contains pectin and fibre, which can thicken the stools and lessen diarrhoea. Choose applesauce that hasn’t been sweetened and isn’t spiced.
  • Toast: Simple toast can aid to absorb extra stomach acid and is simple to digest. If you can, choose whole wheat bread; however, omit any toppings like butter or jam.

To assist prevent dehydration when on this diet, it’s crucial to drink enough fluids. The best options are water, clear broths, and electrolyte drinks like Pedialyte.

Feeling sick to your stomach? The BRAT diet has got your back – the simple and effective way to soothe your tummy troubles and get you feeling better fast!

How Long Should You Follow the BRAT Diet?

Only a brief length of time, usually 24 to 48 hours, should be spent on the BRAT diet. After this period of time, you can gradually add other bland, low-fiber items such as crackers, boiled potatoes, and boiled chicken. It’s crucial to stay away from spicy meals, dairy products, and foods heavy in fibre until your digestive system is completely back to normal.

It’s crucial to get medical help from a healthcare provider if your symptoms last longer than 48 hours or if you have severe symptoms like dehydration, fever, or bloody stools.

Benefits of the BRAT Diet

This diet is a straightforward, simple-to-follow diet that can aid those with digestive discomfort in a number of ways. A few of the BRAT diet’s main advantages are as follows:

  • Easy to Digest: This diet consists of bland, low-fiber foods that are simple to digest. This can lessen the strain on your digestive system and speed up your body’s recovery.
  • Rehydration: Foods strong in potassium and other electrolytes are part of the BRAT diet and can help replace fluids lost as a result of vomiting or diarrhoea.
  • Reduced Irritation: This diet’s reduced fibre intake can assist to lessen intestinal inflammation, which can be especially beneficial for those who are having diarrhoea.
  • Reducing inflammation: The BRAT diet is created to be low in fibre and simple to digest, which can assist to lessen inflammation in the digestive system and encourage healing.
  • Providing essential nutrients: This diet consists of foods high in fibre, potassium, and other necessary nutrients. These nutrients can support general health by replenishing the body.
  • Relieving symptoms: The BRAT diet provides mild, easily-digested foods that are unlikely to aggravate the digestive system, which can help to ease symptoms like nausea, vomiting, and diarrhea.

What are some potential drawbacks of the BRAT diet?

There are several potential disadvantages to take into account, even if the BRAT diet can be an effective strategy to control stomach upset:

  • Lack of variety: The BRAT diet has a very small selection of foods, which can make it challenging to stick with for a long time. The diet may also be dull or unappetizing to certain people.
  • Low nutrients: Although this diet does contain certain necessary nutrients, it is not a balanced diet and might not satisfy all of your body’s nutritional requirements. It’s crucial to stick to the diet for a brief amount of time before reintroducing other fiber-free, healthy meals.
  • Potential for constipation: The BRAT diet contains little fibre, which may result in constipation if adhered to for a lengthy period of time. Once your digestive issues have subsided, it’s crucial to gradually reintroduce high-fiber foods.
  • Not suitable for all dietary needs: This diet may not be suitable for persons with specific dietary requirements, such as those who must avoid gluten or have a potassium limit. If you have any dietary restrictions or worries, it is crucial to speak with a healthcare provider before beginning the diet.
  • May not address underlying issues: Although the BRAT diet can aid in managing digestive upset symptoms, it does not address potential underlying problems that might be the source of your symptoms. It’s critical to get medical assistance if your symptoms intensify or persist so that any underlying health concerns can be found and treated.

Can the BRAT diet be modified for different dietary needs?

Absolutely, the BRAT diet may be changed to accommodate various dietary requirements. For instance, vegetarians and vegans can replace the usually recommended sources of protein on the Brat diet, such as chicken or fish, with plant-based alternatives like tofu or tempeh. Regular dairy products can be substituted with lactose-free yoghurt or soy milk by those who are lactose intolerant.

More nutrient-dense meals can be added to this diet while maintaining its gentleness on the digestive tract. For instance, you can include low-fiber fruits and vegetables in your diet, such as cooked white rice or noodles, peeled apples, and canned peaches. While still being simple on the digestive system, these foods will offer more nutrients and aid in preventing constipation.

You should see a healthcare provider before making changes to the BRAT diet if you have particular dietary requirements, such as a gluten-free diet for celiac disease or a low-potassium diet for kidney disease, to make sure that it satisfies your particular requirements.

The BRAT diet should, in general, only be used for a short time—generally no longer than two or three days. In order to maintain a balanced diet that satisfies your nutritional needs after this period, it’s crucial to gradually reintroduce other healthy, low-fiber foods.


Simple and efficient methods to relieve digestive problems like nausea, vomiting, and diarrhoea include the BRAT diet. This diet can support recovery by offering simple-to-digest meals that are low in fibre and unlikely to aggravate the digestive system. It’s crucial to stick to the BRAT diet for a brief amount of time and to visit a doctor if symptoms develop or persist. You can successfully manage stomach discomfort and promote your general health and well-being by adhering to the recommendations provided in this article.

When your stomach needs a break, turn to the BRAT diet – the tried and tested solution for all your digestive troubles!


  • Can I drink coffee while following the BRAT diet?

While on the BRAT diet, it is advisable to stay away from coffee and other caffeinated drinks as they might aggravate symptoms and irritate the digestive tract.

  • Can I eat chicken while following the BRAT diet?

If you’ve been on the BRAT diet for 24-48 hours, boiled chicken is a fine choice to add to your diet. Fried or highly spiced chicken should be avoided because it can aggravate the digestive tract.

  • How long should I follow the BRAT diet?

Only a brief length of time, usually 24 to 48 hours, should be spent on the BRAT diet. Following this period, you can gradually introduce additional bland, low-fiber foods.

  • Can I eat bananas if I have a potassium restriction?

It is crucial to consult your healthcare provider before eating bananas or other high-potassium foods if you have been told to limit your potassium consumption.

  • Is the BRAT diet suitable for children?

Children who are having digestive issues may find the BRAT diet to be a helpful alternative, but it is crucial to consult a paediatrician before beginning the programme. It is crucial to make sure that children are eating a balanced diet since they could need extra nutrients that the BRAT diet does not offer.

Leave a Comment