Optimal Foods for the BRAT Diet: What to Eat and What to Avoid

Proper nutrition plays a crucial role in managing various health issues. Alongside medication and lifestyle adjustments, dietary changes can significantly aid recovery, especially when experiencing symptoms like nausea or diarrhea. Nutritionists recommend the BRAT diet—an acronym for Bananas, Rice, Applesauce, and Toast—as a gentle approach to soothe the stomach. Incorporating these foods, along with other digestive-friendly options, helps alleviate discomfort and promotes healing during digestive disturbances.

What is the BRAT diet?
It stands for Bananas, Rice, Applesauce, and Toast, and is often recommended for individuals suffering from nausea and diarrhea to promote gastrointestinal comfort.

Bananas
Bananas are excellent for nausea, as they stimulate mucus production in the stomach lining, creating a protective barrier against gastric acids. They also help absorb excess liquids from the intestines, reducing diarrhea, and provide fiber to bulk up stool for faster recovery.

Rice
A staple in the BRAT diet, rice is a bland and easily digestible carbohydrate that helps soothe an upset stomach. Its high-calorie content and neutral nature make it ideal for calming nausea and binding stool in cases of diarrhea.

Applesauce
Applesauce is a mild, energy-boosting food containing soluble fiber that eases digestion. It helps prevent severe nausea and diarrhea by gentle soothing of the digestive system without adding stress.

Toast
Dry toast is part of the diet because it is easy on the stomach. It provides nutrition and bulk to stools, helping mitigate diarrhea. Light, plain toast is less likely to trigger nausea and supports stomach calming.

In recent years, experts suggest expanding the diet beyond these four foods to include more flavors and nutrients without upsetting digestion. These additions can provide a more balanced nutritional intake while still being stomach-friendly.

Food options to diversify the BRAT diet
Including proteins, probiotics, and gentle fruits enhances nutrition. Light proteins like boiled eggs, rice cereals, oatmeal, and low-fat yogurt support digestion and gut health. Soft fruits such as avocados, melons, and steamed vegetables like carrots and squash supply necessary nutrients and hydration.

Meat and beverages
Lean meats like chicken, turkey, and tuna can be added in moderation if prepared with minimal spices. Hydration is vital; fluids like apple juice, coconut water, bone broth, and rehydration solutions help replenish lost electrolytes during illness and support faster recovery.

Foods and drinks to avoid
It is equally important to exclude certain items. Full-fat dairy products, fatty meats, raw vegetables, citrus fruits, hot or cold beverages, caffeine, and flavored sodas can irritate the stomach and should be avoided until full recovery.