BRAT Diet for Diarrhea: What to Eat & Avoid

BRAT Diet for Diarrhea: What to Eat When Your Stomach Is Upset

When diarrhea hits, the last thing you want is a complicated meal plan.

You may feel nauseous, have little appetite, and wonder what foods are safe to eat without making your stomach feel worse.

You may have heard of the BRAT diet for diarrhea — a simple approach based on bananas, rice, applesauce and toast.

But is the BRAT diet still recommended? What foods can you eat? And what should you avoid while your digestive system is recovering?

Let's take a closer look.

What Is the BRAT Diet?

BRAT stands for:

• B — Bananas

• R — Rice

• A — Applesauce

• T — Toast

These foods are soft, relatively bland and generally easy to digest. They have traditionally been recommended when someone is experiencing diarrhea, nausea or an upset stomach.

Bananas also provide potassium, an electrolyte that can be lost during episodes of diarrhea.

However, a strict BRAT diet should not be viewed as a complete nutritional plan. It is low in protein, fiber and several important nutrients, which is why it is better considered a temporary approach to eating rather than a long-term diet.

What Can You Eat on a BRAT-Style Diet?

If your stomach is sensitive, you may find that small portions of simple foods are easier to tolerate.

Some options include:

1. Bananas

Ripe bananas are soft and easy to eat. They also provide potassium.

2. White Rice

Plain white rice is a simple carbohydrate that is generally easy to digest.

3. Unsweetened Applesauce

Applesauce provides a soft fruit option without the texture of raw fruit.

Choose unsweetened applesauce when possible.

4. Toast

Plain toast can be an easy option when your appetite is returning.

White bread may be easier to tolerate than high-fiber whole-grain bread during an acute stomach upset.

Other Gentle Foods You May Tolerate

You don't necessarily have to limit yourself to the four BRAT foods.

Other mild foods may include:

• Plain oatmeal

• Saltine crackers

• Plain cereal

• Boiled or baked potatoes

• Clear broth or soup

• Cooked carrots

• Skinless chicken

• Plain scrambled eggs

The important thing is to introduce foods gradually and pay attention to how your body responds.

Don't Forget Hydration

When you have diarrhea, replacing lost fluids and electrolytes is extremely important.

You can drink:

• Water

• Broth

• Electrolyte beverages

• Oral rehydration solutions

• Other fluids that you tolerate well

If nausea or vomiting makes drinking difficult, small, frequent sips may be easier to tolerate.

Hydration is especially important because diarrhea can cause significant fluid and electrolyte losses.

Foods and Drinks to Avoid During Diarrhea

Some foods and beverages may make diarrhea or digestive discomfort worse.

You may want to temporarily avoid:

• Fried or greasy foods

• Very spicy foods

• Alcohol

• Caffeinated drinks

• Foods high in added sugar

• Large amounts of fruit juice

• Milk and some dairy products if lactose bothers you

Some people temporarily have more difficulty digesting lactose after an episode of acute diarrhea.

How Long Should You Follow the BRAT Diet?

A strict BRAT diet is not designed to be followed for an extended period.

The BRAT foods can be useful as simple, gentle options while your appetite is low, but your body needs a wider variety of nutrients as you recover.

As you begin feeling better, gradually return to a more balanced diet based on what you can comfortably tolerate.

Current medical guidance generally does not recommend fasting or following a highly restricted diet for acute diarrhea. When your appetite returns, most people can gradually return to their normal diet.

When Should You Seek Medical Care?

Diarrhea is often temporary, but some symptoms require medical attention.

Contact a healthcare professional if you have:

• Blood or pus in your stool

• Black, tarry stools

• Severe abdominal or rectal pain

• High fever

• Frequent vomiting

• Signs of dehydration

• Six or more loose stools in one day

• Diarrhea lasting more than two days in adults

These symptoms can indicate dehydration, infection or another condition that may require medical evaluation.

A Simple Way to Think About the BRAT Diet

Think of BRAT as a simple reminder of gentle foods, rather than a strict diet you have to follow.

Bananas + Rice + Applesauce + Toast

Then, as your stomach settles, gradually add other nutritious foods and return to your normal eating pattern.

The goal isn't to eat as little as possible.

The goal is to stay hydrated, eat what you can tolerate, and gradually give your body the nutrition it needs to recover.

Want a Simple Guide for Diarrhea Recovery?

If you're looking for a practical, easy-to-follow resource, my ebook BRAT Diet for Diarrhea: A Simple & Gentle Recovery Guide to Calm Your Stomach, Restore Digestion, and Feel Better Fast provides a straightforward guide to gentle foods, hydration and digestive recovery.

[Learn more about the BRAT Diet for Diarrhea guide on Amazon]

Medical Disclaimer

This article is for educational purposes only and is not medical advice. Diarrhea can have many causes. If symptoms are severe, persistent, or accompanied by signs of dehydration, blood in the stool, high fever, severe pain or frequent vomiting, seek medical care.