Understanding the BRAT Diet for Adults: A Gentle Approach to Soothe Upset Stomach

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BRAT Diet for Adults: 

Discover how the BRAT diet can offer relief to adults with upset stomachs. Learn about its benefits, foods to eat, and more.

If you've ever experienced an upset stomach, you know how uncomfortable it can be. Whether it's due to a gastrointestinal bug, food poisoning, or other digestive issues, finding relief is a top priority. The BRAT diet is a well-known and effective approach for both children and adults. In this article, we will delve into the BRAT diet for adults, its benefits, and how it can help soothe digestive woes.

Discover how the BRAT diet can offer relief to adults with upset stomachs. Learn about its benefits, foods to eat, and more.
BRAT Diet for Adults

Table of Contents

What is the BRAT Diet?

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. It is a bland and gentle diet that is commonly recommended for adults with gastrointestinal distress, such as diarrhea, nausea, and vomiting. The diet's low-fiber and low-fat nature makes it easy on the digestive system, allowing it to recover from the irritation and inflammation that may be causing the symptoms. The BRAT diet also helps in preventing dehydration, a common concern during stomach upsets.

Benefits of the BRAT Diet for Adults

The BRAT diet offers several benefits for adults dealing with digestive issues. Here are some of the key advantages: 1. **Easily Digestible:** The foods included in the BRAT diet are easy to digest, reducing the strain on the stomach and intestines. 2. **Binding Effect:** Bananas and rice are binding foods, which means they can help firm up loose stools and reduce diarrhea. 3. **Soothing:** Applesauce and bananas have a soothing effect on the stomach lining, alleviating irritation and discomfort. 4. **Rehydration:** The diet includes foods with high water content, aiding in rehydration and preventing dehydration caused by vomiting or diarrhea.

Foods to Eat on the BRAT Diet

The BRAT diet includes a selection of bland and gentle foods that are easy on the stomach. Here are the main foods to eat: 1. **Bananas:** These are a staple of the BRAT diet, providing essential nutrients like potassium and vitamin B6. 2. **Rice:** Plain white rice is easy to digest and helps in firming up stools. 3. **Applesauce:** Opt for unsweetened applesauce to avoid added sugars, which can worsen digestive issues. 4. **Toast:** Plain, white toast is gentle on the stomach and can be easily digested.

Foods to Avoid

While on the BRAT diet, it's essential to avoid certain foods that may exacerbate digestive symptoms. Steer clear of the following: 1. **Dairy Products:** Milk, cheese, and other dairy items can be hard to digest and may worsen diarrhea. 2. **Fatty and Greasy Foods:** These can irritate the stomach lining and lead to discomfort. 3. **Spicy Foods:** Spices may trigger indigestion and further upset the stomach. 4. **Fiber-Rich Foods:** Foods high in fiber, such as whole grains and raw vegetables, should be avoided during the initial stages of the diet.

When to Follow the BRAT Diet

The BRAT diet is best followed for a short period, typically 24 to 48 hours, or until digestive symptoms improve. It is essential to consult a healthcare professional if symptoms persist or worsen. The diet is particularly beneficial in the following situations: 1. **Gastrointestinal Infections:** During a bout of stomach flu or bacterial infections, the BRAT diet can provide relief and promote recovery. 2. **Post-Surgery Recovery:** After certain abdominal surgeries, the digestive system may be sensitive, and the BRAT diet can aid in the healing process. 3. **Digestive Upset:** When experiencing nausea, vomiting, or diarrhea, the diet can help ease symptoms and prevent dehydration.

Tips for a Speedy Recovery

While following the BRAT diet, consider these tips for a quicker recovery: 1. **Stay Hydrated:** Sip on clear fluids, electrolyte-rich drinks, and water to stay hydrated. 2. **Rest:** Give your body ample time to rest and recover from the illness. 3. **Gradual Transition:** After the BRAT diet, slowly reintroduce other bland, easy-to-digest foods to avoid shocking the digestive system. 4. **Avoid Caffeine and Alcohol:** Both can irritate the stomach and worsen symptoms.


1. Is the BRAT diet suitable for adults with chronic digestive issues?

The BRAT diet is designed for short-term use to provide relief from acute digestive problems. If you have chronic issues, it's best to consult a healthcare provider for a personalized diet plan.

2. Can I have tea or coffee while on the BRAT diet?

Caffeinated beverages like tea and coffee can irritate the stomach, so it's better to avoid them during the diet. Opt for herbal teas or stick to plain water.

3. How long should I follow the BRAT diet?

The BRAT diet is generally followed for 24 to 48 hours or until symptoms improve. After that, slowly reintroduce other foods to ensure a balanced diet.

4. Are there any risks to following the BRAT diet?

The BRAT diet is a short-term and restrictive plan, so it's essential to return to a balanced diet as soon as possible. Prolonged adherence can lead to nutritional deficiencies.


The BRAT diet can be a helpful ally when dealing with an upset stomach. Its gentle and bland nature allows the digestive system to recover while preventing dehydration. Remember, though effective, the BRAT diet is not a long-term solution, and you should return to a balanced diet once your symptoms improve. If you have chronic digestive issues, it's best to seek advice from a healthcare professional to ensure a suitable and sustainable diet plan. By providing relief and promoting recovery, the BRAT diet remains a valuable option for adults seeking comfort during stomach distress.


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