BRAT Diet: A Simple and Effective Remedy for Digestive Issues

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BRAT Diet: 

When it comes to digestive issues, finding relief is a top priority. The BRAT diet, consisting of bananas, rice, applesauce, and toast, has gained popularity as a simple and effective remedy. This diet is specifically designed to provide gentle nourishment while calming an upset stomach. Whether you're experiencing nausea, diarrhea, or other digestive discomforts, the BRAT diet can help restore balance and soothe your system.

Discover the BRAT diet, a simple and effective remedy for digestive issues. Learn how to follow the BRAT diet for quick relief. Try it now

Table of Contents:

What is the BRAT diet?

The BRAT diet is a bland, low-fiber eating plan that consists of easily digestible foods. It was initially recommended for individuals, including children, recovering from gastrointestinal illnesses, such as gastroenteritis. The diet's name is an acronym derived from the four main components: bananas, rice, applesauce, and toast. These foods are chosen for their gentle nature on the digestive system and their ability to reduce symptoms such as diarrhea, vomiting, and abdominal discomfort.

Benefits of the BRAT diet

The BRAT diet offers several benefits for individuals experiencing digestive issues:

  1. Gentle on the stomach: The BRAT diet consists of foods that are easily digestible, reducing the strain on the stomach and intestines.
  2. Binding effect: Bananas and rice, two main components of the BRAT diet, help firm up loose stools by absorbing excess water in the intestines.
  3. Provides essential nutrients: Despite its simplicity, the BRAT diet includes vital nutrients such as potassium from bananas and carbohydrates from rice and toast.
  4. Relieves nausea: The bland nature of the BRAT diet can help soothe an upset stomach, alleviating feelings of nausea and promoting overall comfort.

Implementing the BRAT diet

Implementing the BRAT diet is straightforward:

  1. Bananas: Start by incorporating ripe bananas into your diet. They are easy to digest and provide essential nutrients like potassium. You can eat them as a standalone snack or incorporate them into smoothies.
  2. Rice: Opt for plain white rice as it is less likely to cause irritation or exacerbate digestive symptoms. Cook the rice thoroughly and consume it plain or with a small amount of salt.</ li>
  3. Applesauce: Choose unsweetened applesauce, which is gentle on the stomach. Avoid versions with added sugars or spices, as they may trigger digestive discomfort.
  4. Toast: Opt for plain, lightly toasted bread. Avoid high-fiber varieties or those with added seeds or nuts that may be harder to digest.
  5. Hydration: While following the BRAT diet, it's crucial to stay hydrated. Drink water, herbal tea, or clear broths to replenish fluids and prevent dehydration.

Variations of the BRAT diet

While the traditional BRAT diet consists of bananas, rice, applesauce, and toast, there are variations that can provide additional nutrients and variety:

  • BRATT diet: Includes the addition of tea, specifically black or green tea, which can help soothe the stomach and provide antioxidants.
  • BRATTY diet: In this variation, yogurt is added to the BRATT diet, providing probiotics that aid in restoring healthy gut bacteria.
  • BRATY diet: Yogurt replaces applesauce in this variation. It combines the benefits of the BRAT diet with the probiotic properties of yogurt.

Frequently Asked Questions

Is the BRAT diet suitable for long-term use?

The BRAT diet is not intended for long-term use. It is designed as a temporary approach to soothe the digestive system during episodes of gastrointestinal distress. Consult with a healthcare professional if you have ongoing digestive issues.

Can I consume other foods while on the BRAT diet?

While following the BRAT diet, it is best to stick to the recommended foods. However, as symptoms improve, additional bland and easily digestible foods like boiled chicken or steamed vegetables can be gradually reintroduced.

Is the BRAT diet suitable for children?

The BRAT diet is often recommended for children experiencing digestive issues due to its gentle nature. However, it's essential to consult with a pediatrician for proper guidance and to ensure adequate nutrition for growing children.

Can the BRAT diet help with morning sickness during pregnancy?

The BRAT diet may be beneficial for relieving morning sickness during pregnancy. Its mild and easily digestible components can help reduce nausea and provide essential nutrients. However, it is crucial to consult with a healthcare professional for personalized advice.


The BRAT diet is a simple and effective remedy for digestive issues. By incorporating bananas, rice, applesauce, and toast into your meals, you can provide gentle nourishment while soothing an upset stomach. The BRAT diet offers numerous benefits, including its gentle nature, binding effect, provision of essential nutrients, and relief from nausea. Remember to follow the recommended guidelines and consult with a healthcare professional for personalized advice. Restore balance to your digestive system and regain comfort with the BRAT diet.


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