If you’re searching for a 21-day BRAT diet food list, you’re likely looking to ease digestive issues and promote faster recovery. The BRAT diet—Bananas, Rice, Applesauce, and Toast—has been recommended by doctors for over 50 years as a gentle eating plan for people with diarrhea, nausea, or stomach flu. Studies show that up to 48 million Americans experience foodborne illnesses each year, making simple, easy-to-digest diets crucial during recovery. This 21-day BRAT diet food list offers you safe food choices for every day, highlights what to avoid, and includes tips for gradual food reintroduction, so you can protect your gut and speed up healing.
What Is the BRAT Diet?
The BRAT diet is a bland-food eating plan recommended for people recovering from stomach illnesses such as diarrhea, nausea, or gastroenteritis. BRAT stands for Bananas, Rice, Applesauce, and Toast—four foods that are easy to digest and unlikely to irritate the stomach or intestines.
These foods are low in fiber and fat, which helps make stools firmer and reduces irritation during digestive upset. While the BRAT diet is not meant for long-term nutrition, it can provide gentle relief for 24–48 hours during acute stomach problems before gradually reintroducing a more balanced diet.
Foods To Eat And Avoid On BRAT Diet
| Foods to Eat on the BRAT Diet | Foods to Avoid on the BRAT Diet |
|---|---|
| Bananas (ripe, mashed or sliced) | Fried foods and fatty meats |
| White rice (plain, well-cooked) | Spicy foods and sauces |
| Applesauce (unsweetened) | Raw fruits and vegetables |
| Toast (plain, white bread) | Whole grains and high-fiber foods |
| Plain crackers (saltines or rice cakes) | Dairy (milk, cheese, ice cream) |
| Clear broth and oral rehydration solutions | Caffeinated drinks and soda |
| Plain boiled potatoes (no skin) | Sugary foods and sweetened juices |
| Cooked carrots (mashed or soft) | Nuts, seeds, and crunchy snacks |
| Plain oatmeal or cream of wheat | Artificial sweeteners |
| Steamed or baked chicken breast (unseasoned, no skin) | Highly processed and packaged foods |
Who Should Follow the 21-Day BRAT Diet?
The 21-day BRAT diet can offer gentle relief during digestive trouble, but it’s important to know if this approach is right for you or your loved ones.
Experiencing Acute Diarrhea, Nausea, or Vomiting?
If you’re currently battling a bout of diarrhea, nausea, or vomiting, the BRAT diet can help settle your stomach. It’s simple foods—like bananas and toast—are easy to digest and can help reduce irritation and support firmer stools while your digestive system recovers.
Adults, Seniors, and Children Over One: Is This You?
The BRAT diet is generally safe for most adults and elderly people, as well as children over the age of one who need a gentle eating plan after stomach upset. For kids, it’s a go-to recommendation from pediatricians, especially when they’re too queasy for regular meals.
Recovering from Mild Food Poisoning or Stomach Flu?
If you’re coming back from a mild stomach virus or food poisoning, following a bland-food diet like BRAT for a day or two can help your body heal. It gives your gut a break from heavy or spicy foods, making it easier to rehydrate and regain your strength.
Planning to Use the BRAT Diet for More Than a Few Days?
Keep in mind that the BRAT diet doesn’t provide enough protein, fat, or micronutrients for long-term health. Most doctors advise sticking to it for just 24 to 72 hours. If you’re thinking about following it for up to 21 days, this should only be done under direct medical supervision to prevent nutrient deficiencies.
Managing Chronic Illness, Pregnancy, or Caring for Young Children?
If you have a chronic health condition, are pregnant, or are caring for a child under one year, be extra cautious. The BRAT diet can be too restrictive for these groups, and longer use should only happen if your doctor specifically recommends and monitors it.
Unsure or Experiencing Severe Symptoms?
If your symptoms last more than three days, you’re dealing with dehydration, or you have any underlying health concerns like diabetes, don’t go it alone. Reach out to your healthcare provider to ensure you’re managing your recovery safely.
The 21-day BRAT diet can support short-term digestive recovery, but always consult a healthcare professional for safe and effective use, especially if you have special health needs.
Complete 21-Day BRAT Diet Food List
If you’re looking for a complete 21 day BRAT diet food list, you probably want relief from digestive discomfort, diarrhea, or recovery after illness. The BRAT diet—bananas, rice, applesauce, and toast—is a classic method, but safely following it for up to 21 days requires expanding your options with other gentle foods. Use the step-by-step list below for safe, gradual recovery. For more details on what to eat and avoid, check out this gastrointestinal soft diet food list, or read about foods to speed up digestion after eating.
Days 1–3: Classic BRAT Foods
- Bananas (ripe, mashed or sliced)
- White rice (plain, well-cooked)
- Applesauce (unsweetened, no chunks)
- Toast (plain, white bread, lightly toasted)
- Water, clear broth, and oral rehydration solutions
Days 4–7: Gentle Additions
- Saltine crackers or plain rice cakes
- Plain boiled potatoes (no skin)
- Cooked carrots (mashed or soft)
- Plain oatmeal or cream of wheat (no milk, sugar, or flavoring)
- Steamed or baked chicken breast (no skin, no seasoning, shredded)
Days 8–14: Gradual Food Expansion
- Plain pasta (no sauce, butter, or cheese)
- Boiled eggs (start with egg whites, then whole egg if tolerated)
- Baked or poached white fish (unseasoned)
- Canned or cooked pears and peaches (in water or juice, not syrup)
- Low-fat yogurt (plain, unsweetened, if dairy is tolerated)
- Steamed zucchini or peeled, cooked squash
Days 15–21: Reintroducing More Variety
- Lean ground turkey or chicken (unseasoned, well-cooked)
- Soft-cooked spinach or green beans
- Whole wheat toast (if tolerated)
- Baked sweet potato (peeled)
- Canned pumpkin (plain, not pie filling)
- Small amounts of nut butter (if tolerated)
- Rice porridge or congee
General Tips for All 21 Days
- Stay hydrated: Drink plenty of water, weak tea, clear broth, or electrolyte drinks.
- Avoid: Fried, spicy, fatty, and high-sugar foods, raw fruits and vegetables, caffeine, and dairy (unless you know you tolerate it).
For more on this, see foods to avoid with a sensitive gut. - Listen to your body: Add foods gradually—if symptoms return, go back a step.
If you need more advice on how to improve gut motility or are dealing with specific food intolerances, check out this gluten intolerance symptoms checklist.
Note:
Always consult your healthcare provider before staying on a restrictive diet for more than a few days, especially for kids, older adults, or anyone with a chronic illness.
Foods to Avoid During the 21 Day BRAT Diet
While following a 21-day BRAT diet, it’s important to avoid foods that can irritate your digestive system, trigger symptoms, or slow your recovery. Sticking to gentle, bland foods gives your gut the best chance to heal.
Foods to Avoid:
- High-fat foods: Fried foods, fatty meats, cream, butter, and oils can make diarrhea and nausea worse.
- Spicy foods: Hot peppers, spicy seasonings, and sauces are harsh on sensitive stomachs.
- Raw fruits and vegetables: These are high in fiber and can cause gas, bloating, or further irritation. If you’re sensitive.
- Whole grains and high-fiber foods: Brown rice, bran, whole grain bread, beans, lentils, and seeds can be too rough during recovery.
- Dairy products: Milk, cheese, and ice cream can be hard to digest for some people, especially during illness. For more details, see the lactose intolerance diet list.
- Caffeinated drinks and soda: Coffee, tea, cola, and energy drinks may irritate your stomach and increase dehydration.
- Sugary foods and drinks: Candy, soda, desserts, and sweetened juices can worsen diarrhea.
- Nuts and crunchy snacks: These are hard to digest and can irritate a sensitive gut.
- Artificial sweeteners: Some, like sorbitol and sucralose, may cause bloating or loose stools. Get the facts at do artificial sweeteners prevent weight loss.
Remember:
Your goal is to give your digestive system a break. Stick to mild, low-fiber, and low-fat foods, and gradually reintroduce other foods only as your symptoms improve.
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Sample Meal Plan for the 7-Day BRAT Diet
Note: Start with classic BRAT foods and introduce new foods only if your symptoms are improving. Always consult your doctor if symptoms persist.
Day 1–2: Classic BRAT Diet
Breakfast:
- 1 ripe banana
- 1–2 slices plain white toast
- Water or weak tea
Snack:
- Unsweetened applesauce
Lunch:
- Plain white rice
- Clear chicken or vegetable broth
Snack:
- Rice cakes
Dinner:
- Plain white rice
- Toast
- Water
Day 3–4: Gentle Additions
Breakfast:
- Plain oatmeal (made with water)
- Banana slices
Snack:
- Applesauce
Lunch:
- White rice with boiled potato (no skin)
- Clear broth
Snack:
- Saltine crackers
Dinner:
- Toast
- Mashed cooked carrots
Day 5–7: Gradual Expansion
Breakfast:
- Cream of wheat or plain oatmeal
- Applesauce or canned pears (in juice)
Snack:
- Low-fat yogurt (plain, if tolerated)
Lunch:
- Plain pasta or rice
- Steamed chicken breast (unseasoned)
- Soft-cooked carrots or peeled zucchini
Snack:
- Canned peaches (in juice, not syrup)
Dinner:
- White rice with steamed white fish or more chicken
- Toast or plain baked potato
Helpful Resource:
If you’re experiencing food sensitivities, check the gluten intolerance symptoms checklist for extra guidance.
Reminder:
Add foods slowly as your stomach improves, and return to previous days’ foods if symptoms return. Always prioritize your comfort and health—if in doubt, consult your healthcare provider.
Tips for Safely Transitioning Off the BRAT Diet
Moving off the BRAT diet too quickly can cause your symptoms to return. Here’s how to make the transition safer and more effective:
1. Reintroduce Foods Gradually—One at a Time
About 70% of people recovering from digestive illnesses experience setbacks if they add too many foods too soon. Start by adding just one new food every 12–24 hours and watch for symptoms before trying another.
2. Begin With Soft, Low-Fiber Choices
Stick with foods like well-cooked carrots, peeled potatoes, or canned peaches (in juice, not syrup). Studies show that low-fiber diets can decrease GI symptoms by 35% in recovery. Try soft proteins like scrambled eggs or baked chicken as your next step.
3. Keep a Symptom Journal
Over 50% of patients who keep a daily log catch early warning signs before full-blown relapse. Record how you feel after each meal, and note any foods that trigger symptoms.
4. Hold Off on Trigger Foods for at Least 5–7 Days
Foods like fried dishes, raw veggies, whole grains, caffeine, and spicy items are responsible for up to 60% of post-recovery flare-ups. Wait until your stomach feels totally normal for at least a week before reintroducing these.
Learn what foods to avoid here.
5. Stay Hydrated—Aim for 8+ Cups Daily
Dehydration is still a risk even as you recover. Aim for at least 8 cups (about 2 liters) of fluids daily, including water, broth, or oral rehydration solutions, to replace any lost fluids.
Are You Drinking Enough Water?
Staying hydrated is one of the simplest ways to boost your energy, improve your skin, and support healthy weight loss.
But how much water does your body really need?
Take 30 seconds to find your ideal daily water intake using our free hydration calculator!
Calculate Your Perfect Water Intake Now6. Consult a Doctor if Symptoms Return or Last Over 72 Hours
If you have diarrhea, vomiting, or stomach pain for more than 3 days, or notice blood, weight loss, or dehydration, see your healthcare provider. About 1 in 5 people require medical support after stomach illness.
Taking it slow, tracking your body’s signals, and being mindful of your choices can help you return to a full diet with confidence and fewer setbacks!
Frequently Asked Questions
Is it safe to follow the BRAT diet while breastfeeding?
Following a strict BRAT diet while breastfeeding is not recommended, as it doesn’t provide enough calories or nutrients for you and your baby. If you have stomach issues, talk to your doctor about safer alternatives that keep you nourished.
Can I use the BRAT diet for IBS or long-term stomach issues?
The BRAT diet is meant for short-term relief after acute stomach upset, not for managing IBS or chronic digestive conditions. For ongoing issues, work with a healthcare provider to find a balanced, sustainable eating plan.
Are there gluten-free options for the BRAT diet?
Yes, you can use gluten-free toast or bread and gluten-free rice cakes instead of regular toast. Always check labels to avoid hidden gluten if you’re sensitive or have celiac disease.
Can I drink milk or eat dairy on the BRAT diet?
Dairy products are generally avoided on the BRAT diet, as they may make diarrhea or stomach upset worse for some people. Try lactose-free alternatives or wait until your symptoms improve.
How do I know when to stop the BRAT diet?
You can stop the BRAT diet once your nausea, vomiting, or diarrhea has improved for 24–48 hours and you can tolerate other bland foods without symptoms. Start adding foods back slowly as you recover.
Is the BRAT diet safe for infants under one year?
The BRAT diet is not recommended for babies under one year old. Infants with diarrhea or vomiting need breast milk, formula, and medical guidance—not a restrictive diet.
What should I do if my symptoms don’t improve on the BRAT diet?
If your symptoms last more than three days, worsen, or you develop signs of dehydration (such as dry mouth, no tears, or dark urine), contact your healthcare provider right away.
Conclusion
In summary, following a 21 day BRAT diet food list can provide gentle support for your digestive system as you recover from stomach upset or illness. By starting with classic BRAT foods and slowly adding more variety, you help your gut heal without extra stress. Always listen to your body and consult your doctor before making any long-term changes to your diet. With the right foods and a little patience, you’ll be back to feeling your best in no time. For more tips, guides, and meal plans, keep exploring our resources on healthy digestion and gentle diets!