Are you having an upset stomach or indigestion? The perfect solution is surely a BRAT diet.
The idea behind the BRAT diet is that individuals can minimise the effects of a stomach disease by eating only bland, easy-to - digest foods. Usually, these effects include fatigue, diarrhea , and vomiting.
People often use this diet as a remedy to cure indigestion, diarrhea etc. But this is a low fibre diet which is not recommended to be eaten on daily basis.
What is BRAT Diet?
The BRAT food diet, also referred to as the ‘Bland food’ diet, is for both children and adults. It consists of low-fiber foods that are usually water-soluble. It is a mixture of certain foods that make the stool firmer and have binding properties. The BRAT diet also eases nausea and vomiting feelings.
BRAT stands for :
• Bananas
• Rice
• Applesauce
• Toast
Proponents often think that these foods facilitate a fast recovery from a stomach condition.
However, doctors no longer prescribe this diet because its nutritional profile is minimal, and it does not help fast or full recovery.
BRAT Diet Foods
BRAT Diet contains the following foods
1. Banana
Although bananas are good at battling cardiovascular diseases, many people wonder if they are helpful to the stomach as well.
It’s fascinating that bananas are healthy for the stomach and the digestive system as a whole. There are plenty of benefits to eating them in reasonable quantities, and it can relieve stomach pain, relieve constipation, avoid diarrhea, and even combat ulcers.
Although reducing the amount or changing the type of food you consume is effective in preventing stomach pain, banana consumption will help to get rid of it quickly. This can be due to its pectin material, which can stimulate bowel movements naturally, and also soothe the lining of the mucosal.
Nutritional benefit chart of banana
| Nutrient | Daily value | |
|---|---|---|
| Serving size 1 Banana (108gm) | ||
| Calories | 5% (105) | |
| Vitamin C | 17.1% | |
| Vitamin B6 | 21.5% | |
| Fibre | 12.2% | |
| Manganese | 16% | |
| Magnesium | 8% | |
| Potassium | 12% |
Summary
For the stomach and the entire digestive system, bananas are healthy. There are plenty of benefits to eating them in reasonable quantities, and it can relieve stomach pain, relieve constipation, avoid diarrhea, and even combat ulcers.
2. Rice
Rice, since it is easy to digest and acts against bloating and indigestion, is the perfect home remedy for an upset stomach.
The curd in curd rice is also rich in probiotics that encourage the production of healthy gut bacteria, thereby relieving the constipation it causes and abdominal pain.
It will fill your stomach with a bowl of curd rice and keep you from snacking. When compared to the same amount of fried rice or pulao, it also has insignificant calories. When you want to lose weight, this makes curd rice a healthy meal to indulge in. So it is better to cook rice properly.
Nutritional benefit chart of rice
| Nutrient | White Rice | Brown Rice | |
|---|---|---|---|
| Amount: 1 Cup | |||
| Calories | 223 | 232 | |
| Proteins | 4.10g | 4.88g | |
| Carbohydrates | 49.6g | 49.7g | |
| Fats | 0.205g | 1.17g | |
| Dietary Fibre | 0.74g | 3.32g | |
| Vitamin B1 | 0.223g | 0.176g | |
| Vitamin B2 | 0.021mg | 0.039mg | |
| Vitamin B3 | 2.050mg | 2.730mg | |
| Vitamin B6 | 0.294mg | 0.103mg | |
| Folacin | 4.1 micro g | 10 micro g | |
| Vitamin E | 0.462mg | 1.4mg | |
| Phosphorus | 57.4mg | 142mg | |
| Selenium | 19mg | 26mg | |
| Magnesium | 22.6mg | 72.2mg | |
| Potassium | 57.4mg | 137mg | |
| Zinc | 0.841mg | 1.05mg |
Summary
Being easy to digest is just one of the reasons why the safest food to consume when sick is curd rice or simply. Curd is rich in antioxidants to combat infections that offer the body strength. It also provides much needed energy for the body while sick.
3. Applesauce
An age-old popular sauce used to treat diarrhoea at home is Applesauce. Apple is full of antioxidants and nutrients that help you recover power and resolve vulnerability.
In Applesauce cinnamon, honey and lime add all the goodness. In the cooked apples, the pectin makes the stool firmer.
Applesauce is a good source of micronutrients, in addition to vitamins , minerals and antioxidants. When you are tired and frail, it replenishes the body. Applesauce, along with the fibres, is a good source of vitamin A and C that helps in firmer stools.
Apples are a good source of antioxidants, too; it is also helpful to eat applesauce during diarrhea.
Nutritional benefit chart of applesauce
| Nutrient | Amount | |
|---|---|---|
| 5 servings per container | ||
| Serving size 1/2 cup (126g) | ||
| Calories | 90 | |
| Carbohydrates | 23g | |
| Fats | 0g | |
| Dietary Fibre | 1g | |
| Total sugars | 20g | |
| Sodium | 10mg | |
| Calcium | 5mg | |
| Potassium | 90mg |
Summary
Applesauce contains stewed apples, with sugar, lemon and cinnamon so when nothing tastes nutritious, children and adults love to treat applesauce as a snack. The applesauce is easy to digest and nutrient-loaded. Pectin, which is a form of fibre that acts as a probiotic, is known to contain apples.
4. Toast
Eating toasted bread has many advantages, but part of this comes because you actually change the bread’s nutritional value when you toast it so why not make a perfect toast.
Everyone knows that a good amount of fat is found in bread. It will make you gain weight and affect any diabetes you may have, much like the glycemic index. When you toast bread, the fat content of the bread actually decreases. It may not be drastically decreased, but if you eat bread each day, it is enough to make a difference.
Nutritional benefit chart of toast
| Nutrient | Amount | |
|---|---|---|
| Calories | 70 | |
| Carbohydrates | 15g | |
| Fats | 1g | |
| Fibre | 0g | |
| Sugars | 3g | |
| Proteins | 2g |
Summary
It has been discovered that toast is a perfect way to benefit those who suffer from diarrhea. By adding bulk to your stool, it does this. Like a typical bowel movement, this bulk makes the diarrhea more likely to stop and more likely to come out. One of the other advantages of toasted bread is that, without the high glycemic index, it includes starch. Starch is a great way to buy energy.
How does BRAT diet works?
For those with an upset stomach and diarrhea, some people claim that adopting the BRAT diet will have some benefits.
Apparent advantages include:
1. Firmer stool
The foods in the diet are starchy and low in fibre, which can make binding easier for loose and runny stools.
2. Soft On the stomach
The foods are low in fat and protein, which ensures that the stomach is unlikely to be upset and the digestive system stressed.
3. Nausea elimination
BRAT foods do not appear to induce nausea or vomiting because of their bland taste and lack of strong smells instead they help in how to cure upset stomach.
4. Efficient amount of energy
It includes starch. Starch is a great way to buy energy. It also provides much needed energy for the body while sick.
Health benefits of BRAT diet
The health benefits of being on the BRAT diet are assured, such as the following:
- Reducing nausea symptoms
- Diarrhea Removal
- Reabsorbing nutrients & water
- Sufficient amount of energy during upset stomach
- Anti-inflammatory diet for Irritable bowel syndrome(IBS)
What are alternatives of BRAT diet?
Strictly adopting a BRAT diet for an extended period of time, as described above, can result in protein , fat, and other main nutritional deficiencies.
On a BRAT diet, some of the other alternatives include:
- Tofu
- Eggs
- Fruit with removed skin
- Potatoes (mashed)
- Soups focused on broth
BRAT diet for kids
Yet, while it’s more or less for wellbeing, the BRAT diet is not for fitness. The BRAT diet is primarily for children with an unhappy tummy.
Doctors will typically advise against food that might further aggravate it when one has an upset stomach, substituting the regular dishes with bland diet food as a remedy for how to relieve stomach ache.
The BRAT diet consists of following food for children suffering from diarrhea
- Bananas
- Rice
- Applesauce
- Toast.
For those with stomach problems such as loose bowel movement or vomiting, this simple diet is made for those sufferings only.
Is it safe for children?
The BRAT diet has raised some questions over the years, although it is widely recommended for kids.
Since it is low in nutrition, protein , and fat, the BRAT diet does not have sufficient capacity to allow the stomach to recover.
To smooth things out when it comes to stomach issues, paediatricians now prescribe a well-balanced meal. For another thing, the fluids ingested by children suffering from an upset stomach are really important to be consumed.
BRAT diet for dogs
When your dog is having an upset stomach feeding your dog will further irritate the digestive tract of your dog, which is why some vets recommend having your dog on a no-food diet for 24 hours because your pet’s health is really important for you being as an pet owner. The dog’s tummy will calm down this way. After this, before they feel better, your vet can suggest feeding your dog boiled chicken and rice.
If you feed your dog, you should give your dog something that’s going to be very soft on his stomach. Some well-known foods are available that can assist with this. You should give the BRAT diet a shot.
- The Bananas
- Rice (Try boiled chicken or turkey with either white rice or plain rice.)
- Apples (diarrhea can be minimised by pectin found in apples. Try plain applesauce.)
- Toast (Don’t butter it. Dry toast, just plain)
BRAT diet for weight loss
The Brat diet helps in how to lose belly fat fast and to alleviate serious diarrhea symptoms.
For people with digestive disorders, such as indigestion or diarrhea, it is also advised to adopt this framework, since it includes foods low in natural fibres. For women who suffer from morning vomiting during pregnancy, this diet is also useful as it guarantees them a full stomach.
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Bananas promote digestion and are high in potassium, which, when vomiting and diarrhea occur, is lost. Bananas are also abundant in amylase, which is resistant to starch, and has been shown to rapidly avoid diarrhea.
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Rice stimulates the water recovery process of the body and decreases the diarrhea epidemic it helps in providing the sufficient amount of water your body needs.
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There are few fibres in the apple sauce, which will help make the stools more solid. Fresh apples are hard to digest, so eating apple sauce instead of a whole or diced apple is a good idea.
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Another food that is quick to digest and low in fibre is bread. Some jam may be added to the bread in order to increase the nutritional value.
Note
It is recommended to avoid butter and peanut butter if BRAT diet is used for weight loss, because the fat content is high.
FAQs
Is BRAT diet safe?
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It is unlikely that adopting the BRAT diet for a short period would cause serious harm, but people should avoid long-term use of the diet.
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Prolonged use of the BRAT diet will lead to low energy and malnutrition because it contains too little calories.
Foods that should be avoided while following BRAT diet
Being on BRAT diet would be of no advantage if you are going to intake certain foods which may result in further complications. So it is important to avoid the foods listed below when on a BRAT diet.
1. Milk and dairy products
During an illness, it can be hard to digest milk, cream, cheese, and ice cream. However, as they include probiotics that help digestion, natural yoghurt and kefir are exceptions.
2. Fried or spicy foods
These foods can irritate an already sensitive stomach and stomach lining.
3. Foods Rich in fats and proteins
It can be hard to digest greasy foods such as steaks, salmon, and sardines. They can make diarrhea worse.
4. Raw vegetables
Raw vegetables including vegetable salad, carrots, broccoli, and broccoli may tend to cause intestinal gas and bloating. Beans also may have this effect on certain individuals as well. While this is not normally a cause for concern, once they have healed, people with a stomach disorder may want to avoid these foods.
5. Fruits
Fruits such as pineapple, orange, grapefruit, tomatoes, high in nutrients may be hard to digest during upset stomach.
6. Hot or cold drinks
Drinks such as caffeine-rich drinks may irritate stomach lining.
7. Foods high in Sugar
Symptoms can be made worse by foods rich in sugar, such as cakes , cookies, sodas, sweets, and chocolate.
Does BRAT diet have any other advantages?
- It has an edge on how to support an angry stomach.
- Bananas, rich in potassium, are used in the BRAT diet.
- In the process of vomiting, sore stomach, nausea , and diarrhea, potassium makes the recovery of the nutrients lost.
- Banana and rice are both main ingredients that allow children to encourage constipation and indigestion, while applesauce itself prevents more diarrhea.
What are other foods that can be eaten while on BRAT diet?
Certain bland foods may be added to the diet by those who choose to follow the BRAT diet for a short period. Other foods which are bland and provide good energy with no harm during brat diet include:
- Crackers of saltine
- Clear Broths
- Potatoes with no butter, milk, or cheese added
- Sweet potatoes
- Skinless chicken steamed, fried, or grilled without fat
- Oatmeal
- Watermelon
Why doctors suggest to drink more water during diarrhea?
It is important that people drink enough fluids, as diarrhea can lead to dehydration. Due to continuous motions the fluids of body are lost resulting in dehydration and weakness in our body. This is why it is important to drink enough water and certain important fluids that keep our body hydrated.
What are different fluids that should be taken during diarrhea?
A person with diarrhea can drink a range of liquids, including:
- 8 to 10 glasses of water
- clear broths
- apple juice with low carbs
- herbal teas, especially ginger and peppermint
- coconut water
When to see a doctor
In the severe situation of diarrhea, people should consult a doctor when:
- It persists beyond 2 days
- It occurs alongside a temperature of 102ºF or higher
- It occurs very frequently
- It accompanies rectal pain or bleeding
Similarly medical emergency should also be seeked when symptoms of dehydration get serious including:
- Reduced production of urine
- Dry mouth
- Thirst
- A sensation of light-headedness, dizziness or fatigue
Conclusion
BRAT is an acronym that stands for bananas, rice, applesauce, and toast. In the past, pediatricians would recommend the BRAT diet to treat stomach problems in children.
The idea is that these bland, easy-to-digest foods can ease the symptoms of stomach issues and reduce the amount of stool produced.
Today, experts believe the BRAT diet may not be the best option for treating stomach issues.
This article explores the research behind the BRAT diet and its effectiveness for treating stomach illnesses and issues.
What is the BRAT diet?
How does it work?
It is effective?
Steps to do BRAT diet?
Step 1:
BRAT Diet alternatives
What foods are included in the BRAT diet?
How long should you stay on the BRAT diet?
Is the BRAT Diet Safe?