BRAT Diet – A Guide To Easy to Digest Foods For Upset Stomachs

The BRAT diet is a popular eating plan that is often given to people who are sick with stomach problems like vomiting and diarrhea. The BRAT diet is renowned for its ease of digestion and provides the body with easy, bland meals that can be digested easily.

This diet first came out in the 1920s to treat stomach discomfort, and ever since, it has become the preferred diet choice for anyone with stomach issues. In this article, we’ll explore the specifics of the BRAT food plan, including the best time to follow it, the best foods to eat, and others.

What is the BRAT diet?

The BRAT Diet is a short-term diet plan that focuses on eating simple foods that can be digested easily. People who have stomach problems like feeling sick, throwing up, or having diarrhea are often told to take it. It is meant to make digestion easier by giving you foods that are easy to break down.

The BRAT diet comprises four major food groups: bananas, rice, applesauce, and toast. These foods are low in fat, fiber, and protein and are sources of easy carbohydrates, making them simple to digest. It also contains clear fluids like water or broth and sports drinks to help prevent dehydration.

The reason for this is that it is based on the idea that it offers temporary relief to the digestive system by providing food items that are gentle on the stomach. The diet decreases the possibility of further inflammation and irritation in the digestive tract, which could lead to more issues.

How does the BRAT diet work?

The BRAT diet provides the body with digestible food items that ease the burden on the digestion system. Bananas are high in potassium, which aids in restoring electrolyte balance to the body. In addition, rice and toast are great sources of carbohydrates. Applesauce contains pectin. Insoluble fiber helps soothe an upset stomach and alleviate diarrhea.

Benefits of the BRAT diet

It offers many benefits, particularly for people with digestive problems. Here are a few benefits of the diet.

  • Easy to digest-It is important for people with digestive problems because it is made up of easy-to-digest foods. The simple carbohydrates in foods are quickly absorbed by the body, supplying energy, and raising energy levels without putting pressure on the digestion system.
  • Reduces nausea and vomiting-The common occurrence of nausea and vomiting are symptoms of digestive problems, and it can help reduce symptoms caused by these by providing simple and low-fat meals. They are less likely to cause nausea and vomiting, making it simpler for the body to heal.
  • Prevents dehydration-Dehydration can be caused by diarrhoea and vomiting. This is especially dangerous for children and older people. It is clear and healthy, including liquids like broth, water, and sports drinks to avoid dehydration and maintain electrolyte balance.
  • It helps maintain a balanced diet-While the BRAT diet isn’t high in fiber, proteins, or fats, it gives the body the vital nutrients it needs to recover. The diet is based on fruits like bananas and applesauce, which are high in vitamin C and potassium, and on rice and toast, which provide energy and carbohydrates.
  • Helps to heal-The BRAT diet makes it easier on the digestive system, which helps you recover from problems like diarrhea and vomiting.

Foods to eat

In addition to applesauce, rice, bananas, and toast, many other food items are suitable for the BRAT diet, for example:

  • Crackers
  • Boiled potatoes
  • Chicken broth
  • Chicken that has been baked without skin
  • Smooth peanut butter that is smooth and creamy
  • Yogurt (without fruit or nuts)

It is crucial to remember that it should not be considered a permanent solution and should be used for a minimum of two days. After that, the person is advised to gradually add other food items to their diet to ensure they eat an adequate and diverse diet.

When should you follow the BRAT diet?

Most of the time, people who have stomach problems like nausea, vomiting, or diarrhoea are told to follow the BRAT diet. It is a temporary dietary plan that should be adhered to for a minimum of two days.

It’s important to remember that it is not good for people with long-term digestive problems because it doesn’t have enough protein, fiber, and fats to give them a balanced diet. It’s not recommended for people with health problems that might require them to eat in a certain way

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How to follow the BRAT diet?

If you’re suffering from digestive problems and would like to adhere to the BRAT diet, here are some suggestions:

  • Begin with clean fluids.

Begin by drinking clear fluids like water or broth and sports drinks to avoid dehydration. Avoid drinking carbonated or sugary drinks, as they can irritate the digestive tract.

  • Introduce BRAT foods slowly.

After hours of clear fluids, you can slowly introduce BRAT foods like applesauce, rice, bananas, and toast. It is suggested, to begin with, small amounts and then gradually increase the amount as your body can tolerate.

  • Avoid certain foods.

It is recommended to stay clear of certain foods that could cause discomfort to your digestive tract. These include dairy products, spicy foods, fatty food items, and high-fiber food items.

  • Keep hydrated

Drinking enough water throughout your BRAT diet is vital to avoid dehydration. Drink plenty of water-based fluids throughout the day, like water, broth, and sports drinks.

  • You should follow the instructions for at least two days.

It is important to note that the BRAT diet is considered a brief-term diet plan that should be adhered to for a minimum of two days. Within two days, slowly introduce regular food items back into your diet.

Brat Diet food list-

The BRAT diet is a temporary dietary approach often recommended for people recovering from gastrointestinal issues like vomiting, diarrhea, and stomach flu. BRAT stands for Bananas, Rice, Applesauce, and Toast. However, some variations of the BRAT diet include other easily digestible foods.

Here’s a list of foods you can eat while on the BRAT diet:

  1. Bananas
  2. Rice (white rice, not brown)
  3. Applesauce (unsweetened)
  4. Toast (white bread, plain and not heavily buttered)
  5. Saltine crackers
  6. Boiled potatoes
  7. Clear broths (chicken or beef)
  8. Gelatin (jello)
  9. Cooked carrots
  10. Boiled chicken (no skin or seasoning)


Q. Is it effective?

Yes, you can. It helps relieve symptoms like throwing up, diarrhea, and stomach cramps.

Q. Do you think the BRAT diet is healthy?

The BRAT diet is typically regarded as suitable for short-term usage. However, it is important to know that it is not fully nutritionally balanced and should only be used for up to two days.

Q. Can I have other foods when I am on the BRAT diet?

You should only eat the foods on the BRAT diet list to give your digestive system the time it needs to heal. But it’s important to slowly add new foods after two days if you want to keep a balanced and varied diet.

Q. Do you adhere to the BRAT diet for more than two weeks?

It should be maintained for 2 days at most since it’s not complete nutritionally and could lead to a deficiency in vital nutrients.

Q. Does the BRAT diet aid in weight loss?

The BRAT diet isn’t suggested for weight loss since it’s unhealthy and unsustainable. It’s only designed to aid the body in recovering from digestive problems.

Q. Can I drink alcohol when I am on a BRAT diet?

It is not recommended to drink alcohol while on the BRAT diet because it can make your stomach upset and slow down the healing process.

Q. is peanut butter ok for the brat diet?

Peanut butter is not typically recommended for the BRAT diet because it is high in fat and protein, which can be difficult to digest when experiencing diarrhea or vomiting.


The BRAT diet can be described as a short-term diet plan that aims to lessen the burden on the digestive system and provide the body with food that is easy to digest. It is generally recommended for people suffering from digestive problems such as nausea, vomiting, or diarrhoea.

 It offers numerous benefits, including ease of digestion, fewer symptoms of nausea and vomiting, the prevention of dehydration, maintaining health and nutrition, and aiding in healing.

While the BRAT diet is a popular one, it has become a well-known diet plan. However, it should be adhered to for a maximum of two days. Also, it’s not recommended for those who suffer from chronic digestive issues or underlying medical conditions.

Alternatives such as the low-FODMAP diet, the GAPS elemental diet, and Clear liquid diets can offer similar benefits and are appropriate for certain individuals.

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