The BRAT Diet: A Safe and Effective Way to Reduce Stomach Discomfort

If you or your child is struggling with nausea or diarrhea, food may not seem appealing. You might worry that eating will worsen the symptoms, especially if you have something too rich or flavorful. At the same time, you might feel like you or your child should eat something.

One long-standing approach to eating while dealing with nausea and diarrhea is the BRAT diet. 

What is the BRAT diet?

People have used the BRAT diet in their homes for years, even if they didn’t know it by name. The BRAT diet is an acronym for:

• Bananas

• Rice

• Applesauce

• Toast

Promotional Disclosureinfo_outlined

SPECIAL OFFER

Save over 40% on Qsymia with GoodRx

Discover the once daily Qsymia for weight management. Qsymia is for adults and children 12-17 in combination with a healthy diet and regular exercise.

Save now

It is not a weight-loss diet, and it is not a long-term approach to healthy eating. Instead, it is a self-care method for eating while coping with nausea and diarrhea.

What are the main foods of the BRAT diet?

The staples of the BRAT diet for diarrhea and upset stomach include:

• Bananas

• Rice

• Apples and applesauce

• Toast

There are also a number of similar bland and low-fiber foods that you can include in the BRAT diet. Other bland foods that you could try include:

• Saltine crackers

• Plain potatoes

• Plain pasta

• Clear soup and broths

• Eggs

• Cooked cereals, such as cream of wheat or oatmeal

• Tofu

• Lean meat, such as chicken breast

• Bland vegetables, such as cooked spinach or carrots

• Tea

As a general rule, cooked foods are easier to digest than uncooked foods. Aim for small meals, and see how your stomach handles it. It’s also helpful to chew your food slowly and thoroughly. Chewing is the first step in the digestive process. The better you chew your food, the less work your stomach and intestines have to do to digest.

Read more like this

Explore these related articles, suggested for readers like you.

The 7 Worst Foods (And Drinks) for Diarrhea — And What to Have Instead

Can COVID-19 Cause Diarrhea?

When to See a Doctor for Diarrhea

8 Reasons You Might Feel Nauseous After a Workout — and How to Avoid It

View more

Finally, drinking plenty of fluids is often the most important part of treating nausea, vomiting, and diarrhea. It’s generally fine to eat less than you normally would if your appetite is low, but try to stay as hydrated as possible. Vomiting and diarrhea cause fluid loss, so they raise the risk of dehydration.

What foods are not allowed on the BRAT diet?

It goes without saying, but you should avoid foods that might trigger nausea or more diarrhea. This can vary from person to person, but for some people, this means foods that are rich, fatty, or sweet like:

• High-fat dairy, including butter, cheese, and whole milk

• Spicy food or foods with lots of seasoning

• Acidic fruits, which includes not just citrus fruits but also strawberries and grapes

• Whole-grain bread and pasta

• High-fat meat, such as beef, bacon, and sausage

• Dressings, sauces, and gravies

• Pickles

• Cruciferous veggies, like cabbage and cauliflower

• Caffeinated beverages, such as coffee or energy drinks

• Alcohol

Along with avoiding these foods, it’s also a good idea to avoid large meals when dealing with an upset stomach. Large meals are generally harder for your body to digest, which means they could end up worsening nausea, diarrhea, or stomach pain.

Who is the BRAT diet best for?

The BRAT diet can help you eat when you have a low appetite or upset stomach due to sickness, such as:

• Gastroenteritis (stomach flu)

• Food-borne illness or food poisoning

• The flu

• Motion sickness

Experts agree that it’s not a good idea for people who are actively vomiting to eat solid foods. They recommended just taking sips of clear liquids instead. You might be able to incorporate foods from the BRAT diet once you have stopped vomiting.

If you have a medical condition that causes you to have frequent diarrhea, nausea, or vomiting, it’s not a good idea to use the BRAT diet regularly. The BRAT diet does not offer all of the nutrients necessary for long-term health. You should talk to a healthcare provider to find the cause and find a sustainable treatment for your symptoms.

How to start the BRAT diet

While you’re actively vomiting, stick to fluids. Take frequent sips of clear liquids, such as water or electrolyte drinks.

Once you’re feeling up to it, try small bites of solid foods from the BRAT diet. See if you can eat foods like bananas or toast without throwing up. And instead of three large meals a day, aim for six to eight small meals, and chew food well.

One to two days after your symptoms feel better, you should be able to start expanding your food choices beyond the BRAT diet. Try adding in more fruits, vegetables, and lean proteins to get more nutrients. It may help to limit very rich, sugary, or spicy foods at first, which can upset your stomach or cause diarrhea.

If you cannot keep any food or liquid down, contact your healthcare provider.

Who recommends the BRAT diet?

There is some debate about whether the BRAT diet is a good approach to managing vomiting and diarrhea. The American Academy of Family Physicians says that the BRAT diet may help adults and children to ease back into normal eating after episodes of vomiting and diarrhea.

But, the National Institutes of Health notes that many experts do not recommend following a restricted diet (such as the BRAT diet) to manage diarrhea. Similarly, the American Academy of Pediatrics states that the BRAT diet may not be useful or effective to help kids recover from diarrhea.

Why trust our experts?

Written by:

Lauren Smith, MA

Lauren Smith, MA, has worked in health journalism since 2017. Before joining GoodRx, she was the senior health editor and writer for HealthiNation.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

Our editorial standards

Meet our experts