When your stomach is upset—whether from diarrhea, vomiting, or food poisoning—your digestive system needs a break. One of the most commonly recommended eating plans for such situations is the BRAT diet. But what is the BRAT diet, exactly, and how does it help?
What Does BRAT Stand For in the BRAT Diet?
The BRAT diet is an acronym that stands for:
- Bananas
- Rice
- Applesauce
- Toast
These four foods are low in fiber, easy on the stomach, and can help firm up stools and reduce nausea. This is why the BRAT diet is good for diarrhea, vomiting, stomach flu, and mild food poisoning—in both adults and children.
What is the BRAT Diet Used For?
The BRAT diet is used to ease digestion and reduce irritation in the stomach and intestines. According to Dr. Barbara O’Neill, it’s important to “rest the digestive system” during sickness. That’s exactly what this bland, easy-to-digest diet does.
Common Uses:
- Diarrhea (especially in toddlers and adults)
- Vomiting
- Nausea
- Stomach flu
- After food poisoning or gastrointestinal upset
Many people wonder, “What is the BRAT diet for diarrhea for adults?” or “Is the BRAT diet good for vomiting?”—and the answer is yes, but only for short-term recovery.
What Foods Are Included in the BRAT Diet?
As mentioned, the BRAT diet includes:
- Bananas: Rich in potassium, helps restore lost electrolytes
- White rice: Provides energy without irritating the stomach
- Applesauce: Gentle fruit fiber without acidity
- Toast (plain): Dry and starchy, easy on digestion
What Kind of Bread and Rice Are Best?
- Use plain white bread or white toast—not whole grain or seeded.
- Use plain white rice—avoid brown rice or anything spicy or sauced.
What Can I Eat or Drink on the BRAT Diet?
In addition to BRAT foods, mild additions may include:
- Boiled potatoes (no butter or spices)
- Clear broth or soup
- Herbal teas (like chamomile or ginger)
- Rehydration drinks with electrolytes (avoid sugary sodas or juices)
What to Drink on BRAT Diet:
- Plenty of water
- Coconut water
- Homemade oral rehydration solution
Dr. O’Neill emphasizes hydration as the foundation for recovery—especially if vomiting or diarrhea has caused fluid loss.
What is the BRAT Diet for Kids and Toddlers?
For children with diarrhea or vomiting, the BRAT diet is often recommended as a temporary measure to help calm the stomach. However, pediatricians now suggest reintroducing a regular diet within 24 hours once the child begins to recover.
If you’re wondering, “How long should you stay on the BRAT diet for diarrhea?”—the answer is typically no more than 24–48 hours.
What Else Can I Eat on the BRAT Diet?
After the initial 1–2 days, you can begin adding:
- Boiled vegetables (like carrots or pumpkin)
- Boiled or baked apples
- Oatmeal or cream of rice
- Plain scrambled eggs
These additions help transition your body back to a normal, balanced diet without overwhelming the gut.
Is the BRAT Diet Still Recommended Today?
While once widely promoted, the BRAT diet is now considered too restrictive for long-term use. It lacks protein, fat, and essential nutrients. However, as a short-term protocol, it can be helpful.
Dr. Barbara O’Neill notes that while gentle foods are essential during sickness, natural recovery also depends on supporting gut health with probiotics and avoiding irritants like processed foods, caffeine, or sugar.
Conclusion: Use the BRAT Diet Wisely
So, what is the BRAT diet? It’s a short-term eating plan designed to ease digestive distress and help you or your child recover from diarrhea, vomiting, or gastrointestinal upset.
Summary:
- Use for 1–2 days during sickness
- Focus on hydration and gentle foods
- Gradually return to a normal, healthy diet
- Avoid high-fiber, spicy, or fatty foods during recovery
If symptoms persist, consult a healthcare professional for personalized care. The BRAT protocol is a useful tool—but not a long-term solution.
