What is BRAT diet

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.

What diet to choose
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.
Banana for brat diet
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%


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.

Rice for brat diet
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


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.
Apple for brat diet
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


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.
Toast for brat diet
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


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.
Healthy body
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.
Alternative food
On a BRAT diet, some of the other alternatives include:

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.
Brat diet for kids
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.
upset dog
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.
brat diet for weightloss
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.

  1. 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.

  2. 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.

  3. 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.

  4. 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.


It is recommended to avoid butter and peanut butter if BRAT diet is used for weight loss, because the fat content is high.


Is BRAT diet safe?

  • 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.

  • 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:

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:


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.

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What is BRAT diet?

BRAT diet is a diet which is used when people are suffering from vomiting or diarrhea. Its a diet which is recommended when you are having an upset stomach and to clear your stomach problem BRAT diet is perfect. What is BRAT diet? BRAT diet simply means to eat soft food and the food which is easy to digest because indigestion is cleared when you eat simple foods.


What is meaning of BRAT?

‘‘BRAT’’ is the abbreviation of Banana, Rice, Apple sauce and Toast. This is a mixed diet of fruits and bread which helps in making healthy an upset stomach. If your kid ever have an upset stomach, then you only give him/her soft eatables like banana, rice soup, bread with tea because these things are easy to digest and also gives you energy. BRAT diet is a lower fiber diet.

Why is BRAT diet recommended?

As we have discussed BRAT diet is recommended to strong an upset stomach, to control diarrhea, to stop illness. It is recommended to both children and adults. It was preferred because it is a low fiber, starchy staple food. The food which is in BRAT diet is high in nutrients and replace the deficiency which is due to vomiting and makes your organs healthy like Banana is high in potassium and vitamins.

BRAT diet recommendation

What is BRAT diet for diarrhea and Nausea ?

Diarrhea is a condition in which person suffers from vomiting, loose stools, and diarrhea may lead to dehydration. In this case of diarrhea, our digestive system is not in condition to digest solid foods like wheat, so BRAT diet is the one which offers gentle food that is lenient on stomach.

So, patients with diarrhea, nausea and other digestive issues often use BRAT diet because it is beneficial for health.

What can I eat to harden my stool?

Harden your stool means the make your stomach strong and digestive. to maintain upset stomach and to hard other food digestive stools, BRAT diet is the to priority and recommended because the things in BRAT diet like Banana, Rice, Applesauce, Toast. These things work in your stomach and digestive tract to maintain its working because these foods are low in fiber which helps you to harden your stool and calm the stomach.

Why BRAT diet is not recommended sometimes?

BRAT diet is recommended to cure stomach and digestion problems in adults and children. But sometimes, BRAT diet is not recommended to children because BRAT diet is low in fibers, proteins and fats and cannot fulfil the nutritional gastrointestinal cavity and does not cure gastrointestinal tract in children. So, that’s why sometime it is not recommended.

Frequently Asked Questions

Before going on BRAT diet, there are some question which are asked usually;

What else can you eat on the BRAT diet?

As BRAT diet includes low fiber and binding foods. But there are some other foods that can be used in this diet.

These foods include;

  • Cereals

  • Broth chicken

  • Boiled potatoes

  • Tea

  • Juices

How long does the BRAT diet take to work?

BRAT diet is used in vomiting and severe diarrhea situation. But BRAT diet is also risky because many of nutrients are not provided in this diet. So, after 24 - 48 hours of diet, try to return towards your normal and healthy diet otherwise it may cause issues.

Can you lose weight on the BRAT diet?

BRAT is a diet which is used to strong your stools and stomach. So, its not an weight loosing activity. But BRAT diet is also for short-term because its low in fibers and proteins and long-term diet is not good for health. BRAT is not a weight losing regime.


What is BRAT diet? BRAT diet is considered as one of the best diet plan to make your abdomen strong and to maintain your stomach and digestive system. If someone having problems regarding food digestion and food poisioning, then this diet works best. But take this diet plan with the consult of medical specialist for proper use and diet duration recommendation.

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The BRAT diet, also known as the Bland diet, is a diet that used to be recommended for people suffering from gastroenteritis or other stomach problems. The BRAT diet is very simple and consists of only 4 basic foods: bananas, rice, applesauce and toast. There are also other variations, such as the BRATT diet, which includes tea, and the BRATY diet, which includes yogurt.

bananas on toast that can be eaten as part of the BRAT diet
In this article, we take a look at the benefits and risks of the BRAT diet.

:bread: What is the BRAT diet?

The BRAT diet recommends eating easy-to-digest foods. The term “BRAT” is an acronym for diet foods, which are:

The BRAT diet recommends eating easy-to-digest foods.

  • Bananas
  • Rice
  • Apple jam
  • Toast

The theory behind the BRAT diet is that by consuming only light, easily digestible foods, people can reduce the symptoms of stomach ailments. These symptoms generally include nausea, diarrhea, and vomiting.

Proponents also believe that these foods promote quick recovery from stomach ailments.

However, doctors no longer recommend this diet because it has a limited nutritional profile and may not promote a quick or full recovery.

:maple_leaf: How does it work?

Some people believe that following the BRAT diet can have several benefits for people with stomach pain and diarrhea. The apparent advantages include:

  • Firmer stools - Diet foods are high in starch and low in fiber, which can make loose, watery stools stick more easily.

  • Gentle on the stomach- The foods are low in fat and protein, which means they are not likely to upset your stomach and overload your digestive system.

  • Nausea reduction- Due to its mild taste and lack of strong odors, BRAT foods are unlikely to cause nausea or vomiting.

However, these foods do not contain enough nutrients to justify the long-term use of this diet.

:point_right: It is effective?

Although people have recommended the BRAT diet for decades, no recent clinical trials have evaluated the effectiveness of the BRAT diet in treating diarrhoea or gastrointestinal illness.

:pencil2: Steps to do BRAT diet?

:small_blue_diamond: Step 1:

Limit insoluble fiber. Insoluble fiber is considered “insoluble” because it does not dissolve in water. Insoluble fiber accelerates the movement of food through the gastrointestinal tract. Soluble fiber, such as pectin (found in applesauce), slows down the movement of food through the gastrointestinal tract and forms a gel when combined with water.Soluble fiber has a property called viscosity, and fibers with higher viscosity are more beneficial for diarrhea.

:small_blue_diamond: Step 2

Eliminate foods that might be contributing to your diarrhea, such as high fructose foods, sugar-free foods sweetened with sugar alcohols, and dairy products. Dairy products can make diarrhea worse in people who are not lactose intolerant because food usually moves through the intestines faster during diarrhea, which can reduce lactose absorption. Unabsorbed lactose can then draw water from the bowels.

:small_blue_diamond: Step 3

After recovery, try some yogurt. If the diarrhea is not caused by the antibiotics, yogurt with live cultures is often helpful in restoring balance in your digestive tract. Often times, the cause of antibiotic-related diarrhea is an overgrowth of Clostridium bacteria, and “good” bacteria often help keep this at bay.

:round_pushpin: BRAT Diet alternatives

The American Academy of Pediatrics for children with acute gastroenteritis complicated by dehydration. Commercially available liquids or powders such as [Pedialyte] are sufficient.

It doesn’t recommend apple juice, soda, or sports drinks because they have too much sugar and carbohydrates, while not having enough electrolytes such as sodium, potassium, chloride, calcium, and magnesium.

More research is needed to say definitively what types of foods help and harm stomach problems. The current consensus is to eat foods generally considered to be healthy, such as lean meats, yogurt, fruits, vegetables, and complex carbohydrates. Fatty foods are not recommended for gastroenteritis.

:round_pushpin: Non-BRAT Diet Method:

Note that some believe that the BRAT diet is not a good idea to follow, as you don’t want anything with sugar, like a banana. If you don’t want to try the BRAT diet follow these.

:point_right: Step -1
Drink only water for the first 12 hours of your symptoms. This is because the bacteria in your stomach flow and thrive on any type of food, especially sugars. DO NOT DRINK any fluid other than water!

:point_right: Step - 2
After your symptoms have cleared up, start drinking the broth, make sure you don’t have any fat or other substances inside the broth. Again, you can have toast with it. Plain green tea tea is also a good choice.

:point_right: Step - 3
Follow the above method and only until you start to feel better, and diarrhea becomes less common can you start to eat more foods. Limit yourself to healthy foods such as vegetables, bananas, bland chicken, etc. Avoid dairy products until your symptoms are clear.

Frequently Asked Questions (FAQs)

:one: What foods are included in the BRAT diet?
The BRAT diet includes these foods: bananas, applesauce, toast and rice. The BRAT diet, another variation, includes tea, while the BRATY diet includes yoghurt.

:two: How long should you stay on the BRAT diet?
The BRAT diet is not recommended for any duration as it is not a complete nutritional diet. However, if you try it, it is probably safe to use it for a short duration such as 1-2 days.

:three: Is the BRAT Diet Safe?
The BRAT diet is probably safe to try for a short period of time. However, it is generally not recommended for longer than a day or two as it is low in essential vitamins, protein, fiber, fat and other nutrients.


The theory behind the BRAT diet is that because the food is simple and bland, it promotes “bowel rest” which will help relieve stomach problems.

People sometimes use the BRAT diet to treat diarrhoea, stomach cramps, and other types of stomach upset. However, this diet carries several risks, including nutrient and calorie deficiencies. BRAT diet foods are low in protein, fat, and fibre, making them easy for most people to digest.