How Does the BRAT Diet Help an Upset Stomach? (2025)

The BRAT diet is an eating plan that pediatricians previously recommended for babies and children recovering from stomach fluordiarrhea. "BRAT" stands for bananas, rice, applesauce, and toast. These foods are low in protein, fat, and fiber, which makes them easier to digest. The BRAT diet might be helpful for the short term, but healthcare providers no longer recommend it for sick children because it lacks many important nutrients.

This article looks at what foods are included in the BRAT diet and why the diet is no longer recommended by healthcare providers.

What Is the BRAT Diet?

In the past, healthcare providers often advised a low-fiber, easily digestible diet for people who were recovering from an acute stomach illness that caused vomiting and/or diarrhea. The acronym BRAT was coined as an easy way for people to remember the bland foods that they might be able to eat when they are recovering from a GI upset.

  • Bananas
  • Rice
  • Applesauce
  • Toast

Sticking to the BRAT diet may relieve stomach symptoms because:

  • The foods are gentle on the stomach: The foods are low in both fat and protein, which means they are less likely to irritate the stomach and put stress on the digestive system.
  • They produce firmer stools: The foods are low-starch and low-fiber foods, which help firm up loose and runny stools.
  • They reduce nausea and vomiting: The foods are bland and don’t have strong smells, so the diet reducesnausea and vomiting.Moreover, they offer symptom relief.

Other Foods You Can Eat on the BRAT Diet

You may find that similar foods to the main four in the BRAT diet are also easy to digest and tolerable, such as:

  • Soft foods (e.g., avocados, pumpkin puree)
  • Steamed or boiled veggies (e.g., carrots, potatoes without the skin)
  • Low-fiber carbohydrates (e.g., plain noodles or pasta, white bread, saltine crackers)
  • Bland, lean, skinless meat like chicken or turkey, or eggs (wait until about the third day of recovery to introduce these lighter proteins)
  • Beverages like juices, coconut water, vegetable or meat broths, and some oral rehydration drinks (e.g., Pedialyte)

BRATT and BRATTY Diets

There are also two other versions of the BRAT diet. These incorporate the same foods as the standard BRAT diet, plus an additional item:

  • BRATT:Add decaffeinated tea
  • BRATTY:Add yogurt

Why the BRAT Diet Is No Longer Recommended

Expertsno longer recommendthe BRAT diet for the management of diarrhea in children. Instead, most providers will recommend oral hydration therapies using rehydration drinks and getting a child back to a balanced, nutritious diet as soon as possible.

Using the BRAT diet for a short time—less than 48 hours—might be fine if a child's pediatrician suggests it.However, prolonged use of the BRAT diet can be dangerous because the diet does not contain enough calories, protein, fat, fiber, minerals, and vitamins.

Does the BRAT Diet Work?

Despite the fact the BRAT diet is well known and has anecdotal support, there is surprisingly a lack of research on its effectiveness and risks. Some limited research suggests that bananas and rice are helpful in reducing diarrhea symptoms.

For example:

  • A 2010 study found that children with diarrhea who followed a green banana supplement diet recovered faster than children who did not.
  • A 2016 study found a rice soup diet was effective in treating diarrhea in children.

Alternatives to the BRAT Diet

You might be able to modify the BRAT diet and add other bland foods, including clear broths, saltine crackers, and oatmeal, to help boost its nutrition.It's generally OK to give small children dry, plain cereals like Cheerios while following the BRAT diet.

For the long term, you need to make sure your child is getting a balance of protein, carbohydrates, and healthy fats.

Following a Bland Diet

Beneficial bacteria called probiotics may help shorten the course of diarrhea.Natural yogurt, kefir, miso soup, and fermented vegetables (e.g., sauerkraut) are great options.

While recovering from stomach symptoms and re-introducing solid foods into your diet, it is essential to keep yourself well-hydrated. In addition to drinking water and tea, other helpful choices are clear broth and electrolyte-containing drinks, such as sports drinks.

If you've been vomiting, only introduce solid foods after you have been able to hold down liquids for several hours.

What Not to Eat

When you're sticking to a bland diet, you should avoid certain foods that could irritate your stomach and make you feel worse, including:

  • Spicy foods
  • Fatty foods, including fried foods, greasy foods, and junk foods
  • Alcohol
  • Caffeine
  • Dairy (except yogurt, if tolerated)
  • Sugary desserts
  • Beans and vegetables that cause gas, such as broccoli and cauliflower (especially raw)
  • Heavy proteins, including pork, steak, and salmon

Summary

While your provider might suggest following an easy-to-digest BRAT diet for some mild stomach ailments, you can’t stay on this diet long-term because it’s not nutritious enough. If you’re having lasting stomach problems—especially if you don’t know what’s causing them—don’t try to manage on your own. See your provider to find out why you’re having symptoms and come up with a long-term strategy to manage or treat them that is safer and more effective than sticking to the BRAT diet.

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8 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Farber, JM. DR FARBER SAYS: 8 gut reactions to common problems. Contemporary Pediatrics; Monmouth Junction Vol. 34, Iss. 12, (Dec 2017): 35.

  2. American Academy of Pediatricians. Diarrhea in children: What parents need to know.

  3. NCHC. What to eat when you have diarrhea.

  4. American Academy of Family Physicians. BRAT Diet: Recovering from an upset stomach.

  5. Rabbani GH, Larson CP, Islam R, Saha UR, Kabir A. Green banana-supplemented diet in the home management of acute and prolonged diarrhoea in children: a community-based trial in rural Bangladesh. Trop Med Int Health. 2010;15(10):1132-9. doi:10.1111/j.1365-3156.2010.02608.x

  6. Kianmehr M, Saber A, Moshari J, Ahmadi R, Basiri-moghadam M. The Effect of G-ORS Along With Rice Soup in the Treatment of Acute Diarrhea in Children: A Single-Blind Randomized Controlled Trial. Nurs Midwifery Stud. 2016;5(2):e25852.doi:10.17795/nmsjournal25852

  7. MedlinePlus. Bland diet.

  8. Guarino A, Guandalini S, Lo vecchio A. Probiotics for Prevention and Treatment of Diarrhea. J Clin Gastroenterol. 2015;49 Suppl 1:S37-45.doi: 10.1097/MCG.0000000000000349

Additional Reading

How Does the BRAT Diet Help an Upset Stomach? (1)

By Barbara Bolen, PhD
Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome.

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How Does the BRAT Diet Help an Upset Stomach? (2025)

FAQs

How Does the BRAT Diet Help an Upset Stomach? ›

The foods used in the diet make your stools firmer. That's because the foods are considered “binding” foods. They're low-fiber, bland, starchy foods. The foods help replace nutrients your body needs and has lost due to vomiting and diarrhea

vomiting and diarrhea
What is vomiting and diarrhea? Vomiting (throwing up) and diarrhea (watery bowel movements) are common symptoms of gastroenteritis. Gastroenteritis is the inflammation and irritation of the stomach and intestines.
https://familydoctor.org › condition › vomiting-and-diarrhea
.

How does the BRAT diet help? ›

But this diet is helpful for anyone who has nausea, vomiting or diarrhea.” Bananas, rice, applesauce and toast are easy to digest, and eating these foods will help you hold down food. The fiber found in these foods will also help solidify your stool if you have diarrhea.

Does the BRAT diet help you poop? ›

The BRAT diet ― bananas, rice, applesauce and toast ― is one dietitians recommend for a range of digestive issues, and it can help with both constipation and diarrhea. Intermittent fasting can have variable effects on bowel movement regularity since there are so many different schedules to choose from.

Why is the BRAT diet no longer recommended? ›

However, many health professionals no longer recommend it due to the risk of nutrient and calorie deficiencies. The foods in the BRAT diet are low in protein, fat, and fiber, which makes them easy to digest for most people.

How many days should you stay on the BRAT diet? ›

You can stop the BRAT diet after 24-48 hours have passed and gradually resume a normal or regular diet.

What food makes your stomach feel better? ›

Foods and drinks like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and can help you recover from an upset stomach. It's best to avoid foods and drinks that are difficult to digest and may worsen GI symptoms.

Can you live off the BRAT diet? ›

Following the BRAT diet for an extended amount of time can lead to inadequate nutrition,” says Guo, noting that the diet is very low in protein, fiber, fats and micronutrients. In fact, the diet focuses almost exclusively on carbohydrates, which draw water into the digestive tract.

What fruit helps with stomach bug? ›

Recommended foods

Foods that you eat during a stomach flu should be low in fiber and fat, such as: Low-fiber grains: like white rice, corn flour, white bread and white pasta. Fruits, like apples, pears, bananas, guava, peaches and melon (preferably without the peel or seeds, and cooked)

Is BRAT diet good for stomach bug? ›

The BRAT (bananas, rice, apples, toast) diet is often recommended for patients suffering from diarrhea or the stomach flu. In addition to these foods, you may also consume other mild foods that ease the GI tract such as saltines, oatmeal, or boiled potatoes.

Why does applesauce stop diarrhea? ›

Applesauce is a better choice than raw apples as the fruit's skin contains insoluble fiber. Applesauce also has pectin that can help bind stools.

How long does it take for bowels to return to normal after diarrhea? ›

Diarrhoea is passing looser, watery or more frequent poo (stools) than is normal for you. It affects most people from time to time and is usually nothing to worry about. It can be distressing and unpleasant. It normally clears up in a few days to a week.

How to heal your gut after food poisoning? ›

Lifestyle and home remedies
  1. Let your stomach settle. Eat after your stomach is settled and you are hungry again.
  2. Replace fluids. Replace fluids with water, sports drinks, juice with added water or broths. ...
  3. Ease back into eating. ...
  4. Avoid certain foods and substances until you're feeling better. ...
  5. Rest.
Feb 23, 2024

How to relieve gas from food poisoning? ›

Simethicone is a popular OTC gassy stomach medicine that can help relieve symptoms. This medication gathers the gas bubbles in the stomach and releases them much more quickly, allowing the patient to feel better faster.

Does the BRAT diet help you lose weight? ›

The BRAT diet is not a weight loss regimen and is not intended to be used over the long term. It is low in protein, fat, and fiber so it is not ideal from a nutritional standpoint for long-term use. The low-fiber nature of the diet can help make loose stools firmer, and the bananas provide a needed source of potassium.

What is better than the BRAT diet? ›

Recent research. The use of cereals, rice and milk as a stop-gap eating plan for stomach upset has been validated as a more effective remedy to manage diarrhea than the BRAT diet by recent research in hospitals in South America and Asia.

What foods stop diarrhea fast? ›

When a person has diarrhea, choosing bland foods such as bananas, plain white rice, and boiled potatoes is advisable. They can also try to have soups, broths, and sports drinks. It is advisable to avoid fried and greasy foods such as fries, pizzas, and cheeseburgers.

Is chicken noodle soup ok on a BRAT diet? ›

Clear Liquid/ Bland Diet

Both children and adults need to drink plenty of fluids while they're sick to prevent dehydration. Water is good, but adding broth, a sports drink, or a rehydration solution such as Pedialyte can help replace lost electrolytes. Broth or broth-based soups (chicken noodle, vegetable, etc.)

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