What is BRAT Diet: Foods, Benefits, Risks & Functions

The BRAT diet (Bananas, Rice, Applesauce, Toast) was once widely recommended by pediatricians for treating stomach issues in children. These bland, easy-to-digest foods were believed to help reduce stool production and ease symptoms like diarrhea and vomiting. However, recent research suggests that the BRAT diet may not always be the best option for recovery. In this blog, we’ll explore its effectiveness, benefits, risks, and alternative approaches to managing digestive health.

What is a BRAT Diet?

The BRAT diet is a bland-food diet often recommended for people experiencing digestive issues, particularly after episodes of diarrhea, vomiting, or stomach upset. The acronym BRAT stands for:

• B: Bananas: Easy to digest and rich in potassium, which helps replenish electrolytes lost during diarrhea or vomiting.
• R: Rice: A starchy food that is gentle on the stomach and can help bind stool, reducing diarrhea.
• A: Applesauce: Contains pectin, a type of soluble fiber, which can help firm up stools. It’s also easy to digest.
• T: Toast: Plain, white bread toast is low in fiber and easy on the stomach.

The BRAT diet is designed to be bland and non-irritating, making it easier for the digestive system to recover. It's typically used in the short term, usually for 24 to 48 hours, to help manage symptoms of gastrointestinal distress, such as after a stomach virus, food poisoning, or other digestive upset.

Why Does the BRAT Diet Work?

• Low-Fiber: The foods in the BRAT diet are low in fiber, which helps reduce irritation to the digestive tract during a time when the gut needs rest and healing.
• Replenishment of Electrolytes: Bananas are a good source of potassium, an important electrolyte lost during diarrhea or vomiting.
• Simple Carbs: The diet includes simple carbohydrates that are easy to digest and provide energy without taxing the digestive system.

Benefits of BRAT Foods:

• Gentle on the Stomach: BRAT foods are bland, which makes them non-irritating to the digestive system, especially when it's sensitive after illness.
• Electrolyte Replenishment: Bananas help replace potassium lost due to diarrhea or vomiting, which is important for maintaining fluid balance.
• Absorbent: Rice and toast can help absorb excess fluids in the intestines, reducing diarrhea.
• Easy to Digest: These foods are simple and don't require a lot of energy for digestion, giving the gut time to heal.

List of BRAT Diet Food to Consume

The BRAT diet consists of four main foods that are bland, easy to digest, and typically recommended for people recovering from gastrointestinal issues like diarrhea or vomiting. The foods in the BRAT diet include:

• Bananas: Easy to digest and rich in potassium, which helps replace electrolytes lost during diarrhea or vomiting. Bananas also contain pectin, a soluble fiber that can help firm up stools.
• Rice: Plain, white rice is starchy and gentle on the stomach. It helps absorb excess fluids in the intestines, reducing diarrhea. It is a good source of energy and is easy to digest when the digestive system is sensitive.
• Applesauce: Applesauce is easier to digest than whole apples, as the fiber is broken down, and the skin is removed. It contains pectin, which can help bulk up stools, and is mild on the stomach.
• Toast: Plain, white bread toast is a simple carbohydrate that is easy on the digestive system. It helps absorb fluids and provides a source of energy without irritating the gut.

Other Foods That Can Be Added to the BRAT Diet:

While the BRAT diet is often used to soothe digestive distress, it is low in many essential nutrients. If you're following it, be mindful of reintroducing more nutrient-dense foods once the digestive system begins to stabilize. Some other bland, easy-to-digest options that might be added include:

• Boiled or steamed potatoes (without skins)
• Plain crackers (e.g., saltines)
• Clear broths or soups
• Oatmeal or other low-fiber cereals

Why BRAT Foods Are Recommended?

The BRAT diet is easy on the stomach because it avoids fiber, fat, and protein, which can irritate the digestive system when it’s inflamed or upset. These foods help:

• Absorb excess liquid: They help firm up stool by absorbing excess fluids in the digestive tract.
• Provide energy: The foods are easily digestible carbohydrates that provide energy without overloading the digestive system.
• Replenish lost electrolytes: Particularly bananas, which are high in potassium.

Benefits of the BRAT Diet for IBS Patients?

Let’s discuss the benefits of following a BRAT diet for people suffering from IBS.

• Relieves Diarrhea (IBS-D)

The BRAT diet is particularly beneficial for those with IBS-D (diarrhea-predominant IBS). It includes foods that are easy to digest and help firm up stools. The bananas provide potassium, which can be lost during diarrhea, while rice and toast absorb excess fluid in the digestive tract, helping to slow down bowel movements.

• Mild on the Digestive System

During an IBS flare-up, particularly when there is inflammation or an upset stomach, the bland nature of BRAT foods can help soothe the gut. These foods are unlikely to irritate the digestive system, making them easier to tolerate than spicier or richer foods.

• Easy to Digest

The foods are low in fiber (particularly the white rice and toast), making them less likely to irritate the gut. This can be helpful when the digestive system is hypersensitive or inflamed, which is common in IBS flare-ups.

• Provides Quick Energy

Since the BRAT diet contains easily digestible carbohydrates, it can help provide a quick source of energy for individuals who may not be able to tolerate more complex foods due to digestive discomfort.

What are the Limitations of the BRAT Diet for IBS?

• Low Nutritional Value

While the BRAT diet is helpful for soothing an upset stomach, it is low in essential nutrients, such as protein, fats, and vitamins. Overuse of the BRAT diet can lead to nutritional deficiencies if it is followed for too long. IBS patients often need more fiber and other nutrients to maintain gut health and support digestion in the long run.

• Lack of Fiber

For IBS patients who experience constipation (IBS-C), the low fiber content of the BRAT diet might make constipation worse. Fiber helps promote regular bowel movements and ease constipation. Soluble fiber-rich foods, such as oats or apples, are better for people with IBS-C.

• Possible Triggers

Although the BRAT diet is bland and often tolerated well, some IBS patients may find that even bananas or applesauce can cause symptoms like bloating or gas. It’s important to note that individual triggers vary among IBS patients, and some foods that work for one person may not be suitable for another.

How to Use the BRAT Diet for IBS?

• During Acute Flare-ups

Use the BRAT diet for short-term relief during an IBS flare-up, especially if you have diarrhea (IBS-D). It can help settle your stomach and reduce the severity of symptoms.

• Transition to a Balanced Diet

After 1-2 days, as your symptoms improve, start reintroducing higher-fiber foods and protein sources to your diet, especially if you're transitioning away from diarrhea. Choose gentle, fiber-rich foods like oats, cooked vegetables, and lean proteins.

• Stay Hydrated

Diarrhea can cause dehydration, so drink plenty of fluids, such as water, broths, or electrolyte drinks to replenish lost fluids.

• IBS-Specific Considerations

If you follow a low-FODMAP diet to manage your IBS, be mindful that applesauce and bananas may contain FODMAPs that trigger symptoms in some people. It’s best to opt for unripe bananas (which are lower in FODMAPs) and avoid high-sugar applesauce if you’re sensitive to fructose.

Conclusion:

The BRAT diet can be a useful short-term tool for managing IBS flare-ups, especially when diarrhea is a primary symptom. However, it should not be relied upon as a long-term diet due to its limited nutritional value. After the acute symptoms subside, it's important to gradually incorporate a more balanced and fiber-rich diet, ideally under the guidance of a healthcare provider or dietitian familiar with IBS.

FAQs Related to BRAT Diet

1. What is the BRAT diet?

Bland, low-fiber foods that calm the digestive system, the BRAT diet calls for bananas, rice, applesauce, and toast. Short-term relief from diarrhea, vomiting, and stomach upset is common use for it.

2. How does the BRAT diet help with stomach issues?

The BRAT diet reduces stool output, absorbs extra fluids, and offers readily digested nutrients, so working. While rice and toast help bind stool, hence lessening diarrhea, bananas assist restore lost potassium.

3. Is the BRAT diet still recommended by doctors?

A. Although the BRAT diet was originally generally advised, many experts now warn against depending on it long-term due of its lack of vital elements including protein, good fats, and vitamins. Rather, one is advised to have a more balanced diet with lean proteins, broths, and foods high in electrolytes.

4. Can adults follow the BRAT diet?

Adults can follow the BRAT diet for temporary relief from stomach pain or diarrhea. Only utilize it, though, for 24 to 48 hours before switching to a more wholesome diet.

5. Is the BRAT diet good for IBS?

By slowing down bowel motions and lowering discomfort, the BRAT diet may help reduce symptoms of IBS-D (diarrhea-predominant IBS). It does not have fibre, though, which might not be best for IBS-C (constipation-predominant IBS). Those with IBS should see a doctor before beginning the BRAT diet.

References:

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• Gupta, A., & Jain, P. (2020). Nutritional Considerations in Irritable Bowel Syndrome (IBS). Journal of Clinical Gastroenterology, 54(2), 133-139.
• Lacy, B. E., Mearin, F., Chang, L., et al. (2016). Bowel Disorders. Gastroenterology, 150(6), 1393-1407.
• Shepherd, S. J., Lomer, M. C., & Gibson, P. R. (2008). Dietary management of Irritable Bowel Syndrome and its impact on symptoms: The importance of a low FODMAP diet. Journal of Gastroenterology and Hepatology, 23(1), 20-27.
• Sartor, R. B. (2013). IBD: The role of gut microbiota and dysbiosis in the pathogenesis of IBD. Nature Reviews Gastroenterology & Hepatology, 10(1), 17-34.
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• Zhou, L., Yu, Y., & Zhao, S. (2020). Dietary Management in Irritable Bowel Syndrome: A Review of Low-FODMAP Diet and Other Approaches. Frontiers in Nutrition, 7, 58.
• Garcia, G. D., de Souza, A. R., & Borges, T. D. (2018). Nutritional Management of Irritable Bowel Syndrome. Current Opinion in Clinical Nutrition and Metabolic Care, 21(3), 177-184.

Dr. Pranav Shukla

MBBS, MD Anaesthesia

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