The BRAT diet is a short-term eating plan based on bananas, rice, applesauce, and toast. It was traditionally used after diarrhea or vomiting because these foods are bland, low in fiber, and usually easy to digest.
However, the BRAT diet is very restrictive and does not provide enough protein, fat, calories, vitamins, or minerals for long-term use. Current guidance generally places greater importance on replacing fluids and electrolytes and returning to a varied diet as soon as food can be tolerated.
The diet may sometimes be used briefly during the early stages of recovery, but it should not replace oral rehydration or medical care. Medical assessment is important when dehydration is suspected, fluids cannot be kept down, or symptoms are severe or do not improve.
What foods are included in the BRAT diet?
BRAT is an acronym for the four main foods included in the diet:
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Bananas
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White rice
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Applesauce
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Toast made with white bread
These foods are generally soft, bland, low in fat, and low in fiber. This may make them easier to tolerate when the stomach and intestines are irritated.
A broader bland diet may also include other mild foods, depending on tolerance. Examples can include plain crackers, cooked cereals, boiled potatoes, clear soups, and other simple foods that are not spicy or high in fat.
What is the BRAT diet used for?
The BRAT diet was traditionally recommended for people recovering from diarrhea, nausea, vomiting, or gastroenteritis. It was thought to help because the foods are mild and less likely to irritate the digestive system.
However, the BRAT diet does not treat the cause of diarrhea or vomiting. Its main possible role is as a brief transition when a person is beginning to eat again.
Modern guidance generally recommends oral rehydration and an early return to an age-appropriate, balanced diet rather than staying on a strict BRAT diet. A wider range of foods can provide more energy and nutrients during recovery.
How to follow the BRAT diet
The BRAT diet should only be followed for a short period. Fluids and electrolytes are the first priority, especially when diarrhea or vomiting has caused fluid loss.
Small amounts of food can be introduced once liquids are tolerated. Bananas, rice, applesauce, or toast may be eaten in small portions, with the amount gradually increased depending on symptoms.
Other easy-to-digest foods can then be added. A normal, balanced diet should be resumed as soon as possible because the body needs protein, fat, and other nutrients to recover.
Focus on hydration
Water may help with mild fluid loss, but oral rehydration solutions are often more appropriate when diarrhea or vomiting is significant. These solutions contain a specific balance of water, salts, and sugar that helps replace lost fluids and electrolytes.
Drinks should be taken in small, frequent amounts when nausea is present. Drinking a large amount at once may be more difficult to tolerate.
Return to a regular diet
There is usually no need to wait until all symptoms have completely stopped before eating a wider range of foods. Foods can be added gradually according to appetite and tolerance.
A balanced recovery diet may include grains, fruits, vegetables, and sources of protein. The goal is to move away from the strict BRAT diet once the digestive system can handle more varied foods.
Foods to avoid
Foods that are difficult to digest or more likely to worsen symptoms may need to be limited temporarily. These may include:
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Fried or greasy foods
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Spicy foods
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Foods that are very high in fat
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High-fiber foods during the early stage of recovery
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Alcohol
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Drinks with large amounts of caffeine
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Foods that clearly make nausea, cramping, or diarrhea worse
Food tolerance can vary. Restricted foods can usually be reintroduced gradually as symptoms improve.
Sample meal plan
Sample 2-day meal plan
Fluids should be taken in small, frequent amounts throughout the day, with an oral rehydration solution used when diarrhea or vomiting has caused significant fluid loss.
This plan should only be used briefly. A more varied diet, including sources of protein and other nutrients, should be resumed as soon as these foods can be tolerated.
Risks and limitations
The main limitation of the BRAT diet is that it does not provide complete nutrition. It is low in protein, fat, calories, fiber, and several important vitamins and minerals.
Following it for too long may slow nutritional recovery, especially in children or people who are already undernourished. Restricting food unnecessarily may also make it harder to meet the body’s increased energy needs during illness.
The diet does not replace oral rehydration therapy. It also does not treat infections, inflammation, medication side effects, or other causes of diarrhea and vomiting.
Because evidence supporting the BRAT diet is limited, most modern recommendations favor hydration and a gradual return to a normal diet. BRAT foods may still be included, but they do not need to be the only foods eaten.
When to see a doctor
Medical care is recommended when diarrhea or vomiting is severe, continues without improvement, or prevents fluids from being kept down. Assessment is also important when there are signs of dehydration, such as very little urination, marked thirst, weakness, dizziness, or unusual drowsiness.
Urgent evaluation may be necessary when fluid loss is significant or the person’s general condition is getting worse. Babies, young children, older adults, and people with other health conditions may become dehydrated more quickly and may require earlier assessment.