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BRAT Diet Food List for a Gentle Recovery

BRAT Diet Food List

Are you looking for a gentle and effective way to ease your stomach after a bout of digestive distress? The BRAT diet might be your answer! This easily digestible food regimen has helped countless people recover from stomach upsets, and it’s time you joined them too. In this blog post, we’ll delve into the BRAT diet food list and explore the benefits it has to offer. Let’s get started!

What is the BRAT Diet?

The BRAT diet is called that because it consists of eating bananas, rice, applesauce, and toast. This diet is based on these four simple, bland things. It is meant to be easy on the digestive system. It is especially good for people who are getting better from diarrhoea, sickness, or other stomach problems. Even though the BRAT diet doesn’t give you all the nutrients you need, it can help you get back on track in the short run.

The BRAT Diet Food List

  1. Bananas

  • For good reason, bananas are the first item on the BRAT diet food list. They’re simple to digest, high in potassium, and useful for making up for lost nutrition. Bananas contain pectin, which can help reduce diarrhoea and thicken stools.
  1. Rice

  • White rice is a staple of the BRAT diet. It’s low in fibre, so it’s easy on the digestive system, and it can aid in the elimination of excess fluid. Rice contains energy-giving, quickly absorbed carbohydrates.
  1. Applesauce

  • You can now add applesauce to the BRAT list of comfort foods. Applesauce’s mild flavour and smooth texture are easy on the digestive system, and its natural pectin can help make stools firmer. Try unsweetened applesauce to cut sugar.
  1. Toast

The last part of the BRAT diet is toast made from white bread. Toasting the bread makes it easier to digest, and its bland taste makes sure that it won’t upset your tummy. Don’t use butter or other high-fat spreads because they can make stomach problems worse.

Additional BRAT Diet Foods

Even though the main foods of the BRAT diet are important, you can add other bland, easy-to-digest foods as you start to feel better. Among the choices:

  • Plain crackers
  • Clear broths
  • Boiled or baked potatoes (without skin)
  • Steamed or boiled carrots
  • Herbal tea

Remember, the BRAT diet is meant to be a short-term solution to help ease stomach issues. As you recover, gradually reintroduce a wider variety of foods into your diet to ensure you’re getting the nutrients your body needs.

How to Follow the BRAT Diet.

There isn’t much information on how to perfectly follow the BRAT diet, however, a 3-day plan is supplied as a guideline. (1)

For the first 6 hours of feeling ill, you might not feel like eating anything.

You should give your stomach some rest and hold off on eating until you are no longer throwing up or have diarrhoea till you can resume normal activities.

While you wait to dine, you could eat popsicles or ice chips and sip water or sports drinks.

This assists you in regaining the water and fluids you lost when unwell.

Within the first 24 hours after becoming ill, begin drinking clear liquids such as water, apple juice, and chicken or vegetable broth.

If the symptoms return, stop drinking clear drinks and wait several hours before trying again.

On the second day, begin the BRAT meal. Don’t put yourself through the ordeal of sticking to this diet any longer than is absolutely necessary.

If you feel ready, you can gradually resume eating normal foods on the third day following becoming ill.

Begin with soft-boiled eggs, prepared fruits and vegetables, and white meats like chicken or turkey.

Pay close attention to your inner wisdom and act accordingly. If you eat numerous meals rapidly, your symptoms may return.

Is the BRAT diet beneficial?

For temporary relief from diarrhoea, nausea, and upset stomach, the BRAT diet may be helpful. The diet consists primarily of low-fibre, bland meals that are simple to digest and can aid in stool solidification, providing some measure of comfort.

The BRAT diet is not a long-term solution because it lacks nutrients for a complete meal. In addition, it is not effective for addressing gastrointestinal issues that are severe or persistent and may require medical attention.

The effectiveness of the BRAT diet in treating gastrointestinal issues is conditional on the underlying cause of such issues. If symptoms worsen, see a doctor or nurse.

Download Pdf of BRAT Diet Food list



The BRAT diet food list provides a gentle, nourishing path to recovery from digestive issues. By sticking to this simple regimen of bananas, rice, applesauce, and toast, you can help your body regain its balance and return to optimal health. However, it’s essential to remember that the BRAT diet is not a long-term solution. Make sure to reintroduce a diverse range of foods and consult with a healthcare professional if symptoms persist. Happy healing!


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