BRAT diet


The BRAT diet is recommended for treating stomach flu, diarrhoea and other stomach problems.

The foods in the BRAT diet are low in protein, fat and fibre, which makes them easier to digest.

While this diet is useful for short periods of time, there are risks associated with following this diet for long periods of time, including nutrient and calorie deficiencies.

If your health practitioner has recommended the BRAT diet for you, or if you would like to try it for temporary gastrointestinal (GI) relief, it is important that you learn how to follow it safely and what the alternatives to the diet are if you have GI problems.

Components of the BRAT diet

Previous medical practice advocated a low-fibre, easily digestible diet for people recovering from acute stomach illness with vomiting and/or diarrhoea.

An acronym was coined to help people remember a range of light foods that they could best tolerate when ill:

  • Rice
  • Banana
  • Apple puree
  • Toast

The BRAT diet has also been extended to include the BRATTY diet:

  • BRATT: Decaffeinated tea added
  • BRATTY: Added yoghurt

It is believed that eating the foods that are part of the BRAT diet relieves stomach problems because they are these foods:

  • They are easy on the stomach. The foods are low in fat and protein, which means they are less likely to irritate the stomach and stress the digestive system.
  • They produce firmer stools. The diet includes foods that are low in starch and fibre, which discourage soft, watery stools.
  • Reduces nausea and vomiting. Because the foods in the diet are mild and do not have strong odours, the diet reduces nausea and vomiting. It also helps to relieve symptoms.

Research on the BRAT diet

Despite the high profile and anecdotal support for the BRAT diet, there is a surprising lack of research into its effectiveness and risks.

Some limited research suggests that bananas and rice may be helpful in reducing diarrhoea symptoms. A 2010 study showed that children with diarrhoea who ate a diet of green bananas recovered faster than those who did not. A 2016 study showed that a rice soup diet was effective in treating diarrhoea in children.

Safety and security

Short term use of the BRAT diet, usually less than 48 hours, is unlikely to cause harm. However, long-term use of the BRAT diet can be dangerous because it does not provide enough calories, protein, fat, fibre, minerals and vitamins.

In fact, the American Academy of Pediatrics no longer recommends the diet to control diarrhoea in children, and instead recommends oral rehydration therapy with rehydration drinks.

Alternatives

It may be a good idea to modify your diet by adding other light foods such as clear broths, crackers and oatmeal. However, for long-term relief, you need to make sure you eat a balanced diet of protein, carbohydrates and healthy fats.

Beneficial bacteria called probiotics can help shorten the course of diarrhoea: plain yoghurt, kefir, sauerkraut, miso soup and fermented vegetables (such as sauerkraut) are good options.

As you recover from stomach symptoms and reintroduce solid foods into your diet, it is important to stay well hydrated. In addition to water and tea, clear broths and electrolyte drinks such as sports drinks are helpful.

What not to eat

Be aware of all the foods you eat while controlling diarrhoea and vomiting. Avoid the following foods:

  • Spicy foods
  • Fatty foods, including fried foods and junk food
  • Alcohol
  • Caffeine
  • Dairy products
  • Sweet desserts
  • Gas-producing beans and vegetables, such as broccoli and cauliflower (especially raw)
  • Heavy proteins, such as pork, beef and salmon

While following the BRAT diet can help, sometimes your symptoms are a sign of something that needs more attention than a change in your diet.