If you’re dealing with stomach trouble, the BRAT diet for diarrhea is a classic remedy designed to calm your digestive system. The BRAT diet—bananas, rice, applesauce, and toast—has been used for decades to provide gentle, easy-to-digest nutrition. Diarrhea affects about 179 million Americans each year, and the BRAT diet for diarrhea can help replace lost nutrients, make stools firmer, and reduce irritation. If you want fast, simple relief, this guide will explain exactly how the BRAT diet for diarrhea works and when to use it for the best results.
Can the BRAT Diet Treat Diarrhea?
Many people wonder if the BRAT diet can actually treat diarrhea or just provide temporary relief. Here’s what you need to know:
Provides Bland, Easy-to-Digest Foods
The BRAT diet centers on foods that are gentle on the digestive tract and unlikely to trigger more irritation during mild diarrhea.
Can Help Firm Up Stools
Bananas and rice are low in fiber and can help make stools less watery, offering short-term symptom relief.
Helps Reduce Nausea and Stomach Upset
The simplicity of these foods makes them suitable when you’re struggling with nausea or a sensitive stomach.
Not a Complete Solution or Long-Term Fix
The BRAT diet lacks protein, fat, and many key nutrients. It should only be followed for up to 24–48 hours, not as a long-term remedy.
Hydration Remains Critical
Drinking water and oral rehydration solutions is essential, as diarrhea can cause significant fluid loss.
See a Doctor for Ongoing or Severe Symptoms
If diarrhea continues for more than three days or is accompanied by dehydration, blood, or fever, professional medical advice is needed.
How Does the BRAT Diet for Diarrhea Work?
If you’ve ever wished your stomach could hit the “reset” button during a rough patch, the BRAT diet is designed to do just that. Here’s how each part of this classic remedy helps calm your system and gets you back on track:
Start With Bland, Simple Foods
When you’re dealing with diarrhea, your stomach is sensitive and needs a break from heavy, spicy, or greasy meals. The BRAT diet recommends sticking to very bland foods—bananas, rice, applesauce, and toast—that are easy to digest and won’t upset your gut even more.
Reduce Fiber and Fat Intake
High-fiber and high-fat foods can make diarrhea worse. By choosing low-fiber, low-fat options like those in the BRAT diet, you help slow down bowel movements and give your digestive system time to heal.
Replenish Lost Nutrients
Diarrhea can cause your body to lose important minerals, especially potassium. Bananas are rich in potassium and can help restore your electrolyte balance, while rice and toast provide simple carbohydrates for energy without stressing your stomach.
Bind Stools for Firmer Results
The main foods in the BRAT diet help soak up excess water in your gut. Rice and toast, especially, can help make your stools less watery, which is why many doctors recommend them for mild cases of diarrhea.
Avoid Overwhelming Your Stomach
Applesauce offers a bit of sweetness and vitamin C, but it’s gentle and won’t overload your digestive system. All four foods are soft and require minimal digestion, giving your stomach a much-needed rest.
Focus on Short-Term Relief
Remember, the BRAT diet isn’t a cure or a long-term solution. It’s a temporary way to help your stomach recover for a day or two. Be sure to drink plenty of fluids, and once you start feeling better, gradually return to your regular, balanced diet for full recovery.
Check out our latest posts
- Low Cortisol Snacks: 20 Smart Ways to Lower Stress Naturally
- Bariatric Full Liquid Diet Menu PDF | Easy Guide for Post-Surgery Nutrition
- Hormone Balancing Diet Postpartum – Restore Energy, Mood, and Health After Birth
- Hormone Balancing Diet for Fertility – Boost Reproductive Health Naturally
- Hormone Balancing Diet Food List, Grocery, 7 Day Meal Plan + Free PDF
What Foods Are Included in the BRAT Diet for Diarrhea?
The BRAT diet for diarrhea includes four main foods that are gentle on the digestive system and easy to tolerate when your stomach is upset. These are:
- Bananas: Naturally soft, easy to digest, and rich in potassium, which helps replace nutrients lost during diarrhea.
- Rice: Plain white rice provides simple carbohydrates for energy and can help make stools firmer.
- Applesauce: Unsweetened applesauce is gentle, adds some hydration, and gives a bit of natural sweetness without irritating your gut.
- Toast: Plain white toast is low in fiber and fat, making it easy on the stomach and helpful for binding loose stools.
These foods form the foundation of the BRAT diet because they are bland, low in fiber, and unlikely to trigger further stomach upset. Remember to eat them plain—avoid butter, spreads, or seasonings until your symptoms improve. Once you’re feeling better, you can slowly add more variety back into your meals.
Foods to Avoid When Using the BRAT Diet for Diarrhea
When following the BRAT diet for diarrhea, there are several foods you should avoid to prevent further irritation and help your digestive system recover faster. Stay away from:
- Fried and fatty foods: Things like fries, chips, bacon, and heavy sauces can make diarrhea worse and are harder to digest. Learn more about the worst diet foods here.
- Spicy foods: Hot peppers, chili, spicy sauces, and seasonings may irritate your gut and trigger more symptoms.
- Raw fruits and vegetables: Although usually healthy, raw produce is high in fiber and can cause gas or bloating when your stomach is sensitive. See this gastrointestinal soft diet food list for gentler options.
- Dairy products: Milk, cheese, and ice cream can be tough to tolerate when you have diarrhea, especially if you’re lactose intolerant. Check out this lactose intolerance diet list for alternatives.
- Whole grains and bran: Foods like brown rice, whole wheat bread, granola, and bran cereals are too high in fiber during recovery. Discover wheat alternatives for sensitive stomachs.
- Sugary foods and drinks: Soda, candy, pastries, and other sweets can worsen diarrhea and lead to more dehydration. See how hidden sugars affect your health.
- Caffeinated beverages: Coffee, cola, and energy drinks can irritate your digestive tract and make symptoms last longer. Read more about coffee and its effects on your gut.
- Nuts, seeds, and crunchy snacks: These are rough on your digestive system and best saved for when you’re feeling better.
- Artificial sweeteners: Ingredients like sorbitol and sucralose may cause bloating or loose stools for some people. Find out if artificial sweeteners prevent weight loss.
Focusing on bland, low-fiber, and low-fat foods is key to getting back to normal more quickly. As you recover, add foods back in slowly to avoid another flare-up.
The Difference Between BRAT Diet & BLAND Diet
| BRAT Diet | Bland Diet |
|---|---|
| Stands for Bananas, Rice, Applesauce, Toast | Includes a wide variety of gentle, non-irritating foods |
| Very limited—only 4 main foods | More flexible; can include lean meats, eggs, dairy, pasta, cooked veggies, and certain fruits |
| Used short-term for diarrhea or vomiting relief | Used for longer-term digestive issues (ulcers, gastritis, reflux) |
| Low in nutrients; not balanced for long-term use | Can provide more balanced nutrition with careful choices |
| Foods are very low in fiber and fat | Foods are low in fat, spice, and fiber but allow more options |
| Not recommended for use beyond 1–2 days without medical advice | Can be used longer under a doctor’s guidance |
When to See a Doctor Beyond the BRAT Diet for Diarrhea
If you’re using the BRAT diet for diarrhea, it’s important to know when home care isn’t enough and you need to call your doctor. Watch for these warning signs:
- If diarrhea lasts more than three days, consult a doctor.
- Seek medical help if you have a high fever (over 102°F) with diarrhea.
- See a doctor if you notice blood or mucus in your stool.
- Contact your healthcare provider if you experience severe abdominal pain.
- Watch for signs of dehydration, such as dry mouth, dark urine, dizziness, or reduced urination.
- Young children, older adults, and those with weakened immune systems should seek help sooner.
- If you can’t keep fluids down or feel extremely weak, get medical attention right away.
- The BRAT diet is for short-term relief only—serious or prolonged symptoms need professional care.
BRAT Diet Easy Recipes
1. Banana Rice Porridge
Ingredients:
- ½ cup white rice
- 2 cups water
- 1 ripe banana, mashed
Instructions:
- Rinse the rice and add it to a pot with water.
- Bring to a boil, then simmer until rice is soft and the mixture is creamy (about 25 minutes).
- Stir in mashed banana until smooth and serve warm.
2. Cinnamon Applesauce Toast
Ingredients:
- 1 slice plain white bread, toasted
- 2 tbsp unsweetened applesauce
- Pinch of ground cinnamon (optional)
Instructions:
- Toast the bread lightly.
- Spread applesauce on top.
- Sprinkle with a tiny bit of cinnamon for flavor if tolerated.
3. Simple Rice & Steamed Chicken
Ingredients:
- ½ cup white rice
- 1 cup water
- 1 small skinless, boneless chicken breast
Instructions:
- Cook the rice in water until tender.
- Steam the chicken breast until fully cooked (no seasoning needed).
- Shred the chicken and serve over the rice.
4. Applesauce Rice Bowl
Ingredients:
- ½ cup white rice, cooked
- ¼ cup unsweetened applesauce
Instructions:
- Place cooked rice in a bowl.
- Top with applesauce and mix gently.
5. Banana Toast
Ingredients:
- 1 slice plain white bread, toasted
- ½ ripe banana, sliced
Instructions:
- Toast the bread.
- Top with banana slices.
- Mash slightly with a fork if preferred.
Tip:
Always eat BRAT recipes plain, without butter, oils, or added sugar. Drink water or clear broth alongside these meals for hydration.
Are You Drinking Enough Water? Find Out Now!
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 NowFrequently Asked Questions
Can I drink juice on the BRAT diet for diarrhea?
It’s best to avoid most fruit juices, especially those with added sugar or artificial sweeteners, as they can worsen diarrhea. If you want juice, opt for clear, diluted apple juice in small amounts, but water and clear broth are safer choices.
How soon should I start eating after vomiting stops?
You can start the BRAT diet once you’ve gone at least a few hours without vomiting and feel able to keep down small sips of water. Begin slowly with small portions and gradually increase as tolerated.
Can I add honey or jam to my toast during the BRAT diet?
It’s better to avoid honey, jam, or any sweet spreads at first, as sugar can sometimes make diarrhea worse. Stick to plain toast until your symptoms improve, then reintroduce small amounts if you feel ready.
Is it okay to use salt or mild seasoning on BRAT foods?
A pinch of salt on rice or toast is usually fine and can help maintain your electrolyte balance, but avoid spicy or strong seasonings. Stick to mild flavors until your stomach feels better.
Should I stop taking my usual medications while on the BRAT diet?
You should not stop prescribed medications without consulting your doctor. Some medications can affect your digestive system, so if you’re unsure or have questions about your prescriptions, call your healthcare provider for guidance.
Can I use the BRAT diet for travel-related stomach upset?
Yes, the BRAT diet can be helpful for mild traveler’s diarrhea or stomach bugs while traveling, as long as you can access safe water and simple foods. Just remember to seek medical help if symptoms become severe or persistent.
How can I get enough calories on the BRAT diet?
The BRAT diet is intentionally limited, so you may not meet your usual calorie needs while using it short term. That’s okay for a couple of days, but if you start feeling weak or your appetite improves, begin adding more foods as soon as you’re able.
Conclusion
In conclusion, the brat diet for diarrhea offers a gentle way to support your digestive system when you’re feeling under the weather. By focusing on bland, easy-to-digest foods like bananas, rice, applesauce, and toast, you can help reduce symptoms and start the recovery process. Remember, the brat diet for diarrhea is meant for short-term relief, and it’s important to listen to your body and reintroduce more balanced nutrition as you improve. If your symptoms last more than a few days or become severe, always reach out to your healthcare provider for personalized advice. Taking care of your gut now can help you get back to feeling your best sooner.
