When experiencing nausea, vomiting, or diarrhea, choosing the right foods can make a significant difference in easing symptoms and supporting recovery. Bland, easily digestible foods are often recommended to be gentle on the stomach. The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, has historically been a popular choice for managing these conditions. However, modern medical perspectives suggest a more nuanced approach to dietary management during digestive distress.
Understanding the BRAT Diet
The BRAT diet is a restrictive, short-term dietary plan primarily designed for children experiencing diarrhea. The acronym BRAT stands for:
- Bananas: Easily digestible and contain pectin, which can help firm up loose stools.
- Rice: A bland carbohydrate that is gentle on the stomach.
- Applesauce: Provides simple sugars for energy and is easy to digest.
- Toast: Plain toast, preferably white bread, is low in fiber and easy to tolerate.
These foods are easy to digest, and their fiber content may help solidify stool, making the BRAT diet a seemingly suitable option for those with diarrhea. The BRAT diet is similar to the bland diet, which is also designed to address digestive stress. The main difference is that the bland diet includes more foods and is more nutritionally balanced. The bland diet can help with symptoms of ulcers, heartburn, nausea, vomiting, and gastroesophageal reflux disease (GERD), too, and it includes foods that are soft, low-fiber, and not spicy. You can have milk and other dairy, potatoes, canned fruit, eggs, tofu, and more on the bland diet.
Historical Use and Current Recommendations
In the past, the BRAT diet was commonly recommended for individuals experiencing nausea, vomiting, and diarrhea. Parents often turned to these simple foods when their children had a stomach bug. However, the Centers for Disease Control and Prevention (CDC) and many healthcare providers now consider the BRAT diet unnecessarily restrictive.
Why the BRAT Diet is No Longer Widely Recommended
The primary reason for moving away from the BRAT diet is its limited nutritional value. The diet excludes all foods that aren’t bananas, rice, applesauce, and toast. It does not provide enough nutrients, such as protein, fat, vitamin B12, calcium and fiber, to adequately nourish a recovering gut. Prolonged adherence to the BRAT diet can lead to nutrient deficiencies, malnutrition, and poor growth outcomes, especially in children.
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When to Use the BRAT Diet (If At All)
If your physician recommends the BRAT diet, follow it for about a day. The BRAT diet was designed to be a short-term eating plan for diarrhea and shouldn’t be used for more than a day or two (if at all). Most minor gastrointestinal issues should resolve within a few days. The BRAT diet is designed to minimize or control those symptoms in the short term until the issue resolves.
While some people use the BRAT diet as a home remedy - for themselves and their kids - it’s best to reach out to your physician if you’re experiencing nausea, vomiting, or diarrhea. If your diarrhea doesn’t improve after more than two days (or after 24 hours in children), contact your doctor. Your physician will look for the root cause of your symptoms to determine the proper diarrhea treatment.
A Balanced Approach to Managing Digestive Issues
Instead of strictly following the BRAT diet, a more balanced approach is recommended. This involves consuming mostly bland, easily digestible foods for a day or so until symptoms resolve.
Recommended Bland Foods
- Plain noodles
- Crackers
- Rice
- Mashed potatoes
- Cream of wheat (Farina)
- Low-fat yogurt
- Lean meat (boiled chicken or turkey)
- Cooked or canned fruits and vegetables
- Tea (caffeine-free)
- Bone broth
These foods are gentler on the stomach and provide a broader range of nutrients than the BRAT diet alone.
Foods to Avoid
While recovering from digestive issues, it’s essential to avoid foods that can irritate the stomach. These include:
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- Spicy foods
- Fatty or marbled meat and fried foods
- Butter and mayonnaise
- Sweets and desserts
- Caffeine
- Insoluble fiber (raw fruits and vegetables, nuts, seeds, and whole grains)
- Full-fat dairy products
- Acidic foods like tomato-based products and citrus
- Alcohol
Additional Tips for Recovery
- Hydration: Staying hydrated is crucial, especially when experiencing vomiting or diarrhea. Sip clear liquids like water, apple juice, electrolyte beverages, weak tea, or broth. A homemade oral rehydration solution can be prepared by mixing 1 liter of clean or boiled water with 1/2 teaspoon of salt and 6 teaspoons of sugar.
- Small, Frequent Meals: Eating small meals every few hours can be easier on the stomach than consuming large meals.
- Listen to Your Body: Pay attention to what your body can tolerate and adjust your diet accordingly. Individual tolerance to certain foods may vary.
Addressing the Underlying Cause
Diarrhea could be triggered by anything from infection to certain medications. It’s also a common symptom of conditions like Crohn’s disease, ulcerative colitis, and irritable bowel syndrome (IBS). Treating an underlying infection or health condition can help resolve your GI symptoms.
It’s important to consult a healthcare provider to determine the underlying cause of your digestive issues. Diarrhea, nausea, and vomiting can be symptoms of various conditions, ranging from infections to chronic diseases. Identifying and treating the root cause is essential for effective management. Your medical provider may also recommend anti-nausea medication or other remedies, depending on what’s causing your loose stools.
The Role of a Registered Dietitian
A registered dietitian (RD) can provide personalized guidance on managing digestive issues through diet. They can help you identify trigger foods, develop a balanced eating plan, and ensure you are meeting your nutritional needs during recovery. Julia Zumpano, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, emphasizes the importance of individualized dietary approaches.
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