BRAT is an acronym that denotes bananas, rice, applesauce and toast. This diet has been suggested for managing stomach flu, diarrhoea, nausea and other gastrointestinal woes. It is also known as a bland diet and comprises foods that are easy to digest and low on fat, protein and dietary fibre.

The BRAT diet has a mild flavour and less acidic assisting in the smooth digestion process and fewer bowel movements. While being low on nutrients, this diet is advisable for short durations, thereafter a regular diet is recommended to minimise nutritional deficiency. Raw and undercooked foods are totally avoided.

BRAT Diet Plan

What is a BRAT Diet?

The BRAT diet is a low calorie, low fibre and bland meal plan which is recommended for treating digestive ailments and diarrhoea. Following this diet while dealing with nausea, vomiting and diarrhoea may help to improve the condition and reduce the symptoms. The key to this diet is to focus on foods that are easy on the tummy.

Also Read: Digestive Disorders: 7 Ways To Improve Gut Health

An acronym was framed so as to help people to remember a set of bland foods that are best tolerated when ill. The BRAT diet has also been extended to the BRATTY diet which includes the following:

BRATT- include decaffeinated tea

BRATTY –include yoghurt

How Does It Work?

Consuming the foods that are part of the BRAT diet is believed to get rid of stomach issues because the foods are:

Gentle on the stomach and less likely to irritate the stomach and add stress on the gastrointestinal tract.

Produce firmer stool as it is low on starch and fibre which put off loose and watery stools.

Lessen nausea and vomiting as the foods are bland without any irritants and strong flavours and it provides respite from symptom.

Some of the other foods to be included in BRAT diet includes:


Soft cooked cereals like oatmeal and porridges

Apple juice


Boiled potatoes

Soft fruits like bananas, applesauce, avocado and pumpkin

Home-made ORS solution

Gut friendly beneficial bacteria like probiotic may help to reduce the severity of diarrhoea like yoghurt, kefir, miso, sauerkraut and fermented vegetables are good options. As soon as the patients recover from symptoms it is essential to re-introduce solid foods into the diet and drink plenty of water to maintain hydration. In addition to water and mild tea, other options are clear broth and electrolyte drinks.

Also Read: Diarrhoea: Causes, Symptoms and Treatment

Foods To Be Avoided

Spicy and flavoured food including onion, garlic, sauces and seasonings.

Deep fried, greasy and fatty foods

Raw vegetables and salad greens, carrots, broccoli and cauliflower


High protein foods like meat and salmon

Acidic fruits such as lemons, grapes, oranges and berries

Caffeinated beverages and alcohol

How To Follow The BRAT Diet?

The BRAT diet is ideally recommended to follow for a period of 3 days.

Within the first 6 hours of illness, it is best to avoid food completely.

This gives time for the stomach to rest and wait to eat until vomiting and diarrhoea have stopped.

It is ideal to have popsicles or ice chips and sip water while you are avoiding food. This helps to replace lost water and electrolytes due to illness.

Then start with clear fluids like water, apple juice and vegetable or chicken broth with the first 24 hours.

If the symptoms do not settle, stop drinking clear fluids and wait for a few hours before resuming to eat again.

On day two start following the BRAT diet. However, as the diet lacks the needed nutrients it is not advisable to continue for more than 2 days.

On day three the patient should slowly start including normal foods back into their meal plan. It is best, to begin with soft foods like cooked vegetables and fruits. It is important to adapt to your body’s cues and it is not advisable to eat too much variety too soon, as the symptoms may soon return.

Benefits Of The BRAT Diet

Some of the merits of BRAT diet for treating upset stomach and diarrhoea include:

The foods permitted in the diet makes the stools firmer. As they are considered binding foods and are low-fibre, bland and starchy. These foods allow to replenish nutrients body needs and has lost due to vomiting and diarrhoea.

They don't irritate the tummy, thus following a BRAT diet after episodes of diarrhoea and vomiting may help the body ease back into the normal eating pattern.

Health Guidelines Of BRAT Diet

Choose liquids that contain some amount of salt and sugar to avert dehydration and maintain electrolyte balance.

Take rest and avoid overexertion to give the system time to recover

Consult your physician about medication needed and also if symptoms last for more than 24 hours.

Seek immediate medical help if you cannot even tolerate clear liquids.

Diarrhoea initial may be acute, beginning abruptly and settling over a few days with dietary modifications or it may be a chronic ongoing process. If diarrhoea lasts for more than 4 days, then seek medical help


The BRAT diet is formulated to assist people to recover from stomach ailments. It is also helpful in other situations like post surgeries, where a smooth digestion process would be beneficial. It is safe to follow for a period of two-three days until digestion improves. As per the current guidelines by the American Academy of Paediatrics (AAP), it is not recommended for infants. It is always best to seek advice from the doctor if the symptoms do not settle and to know if the BRAT diet works for you or not.