What’s the BRAT Diet? Foods to Include & Avoid, According to a Dietitian
What’s the BRAT Diet? Foods to Include & Avoid, According to a Dietitian
What Is the BRAT Diet?
The BRAT diet is a popular regimen for managing symptoms of diarrhea and vomiting, particularly in children. It’s an acronym that stands for Bananas, Rice, Applesauce, and Toast, which are considered easy-to-digest foods. However, its effectiveness has been questioned, and some dietitians no longer recommend it as a standalone solution.
Foods to Include
If your doctor recommends the BRAT diet, or you’re following a bland diet to manage digestive issues, here are some foods to include in your diet:
Banana
Like all the foods on a classic BRAT diet, bananas are simple to digest for the body. They also have enzymes that assist in digestion, plus potassium, an important electrolyte.
White Rice
White rice is quicker to digest compared to whole grain like brown rice. While the nutrition advice is to make half of your grains whole grains, choosing white rice when you’re recovering from an illness can be a plus for your GI system.
Applesauce
Cooking fruits breaks down their fiber, making applesauce another food that is gentle on the digestive system.
White Toast
While you may be more inclined to reach for whole-grain or whole-wheat bread most of the time, more-refined white bread is another easy-to-digest carb, if you can tolerate gluten.
The Bland Diet
If you’re experiencing persistent GI issues or an inflammatory bowel disorder (IBD) flare, your doctor may suggest an extended version of the BRAT diet, known as the bland diet. This diet is designed to provide a more comprehensive range of nutrients while still minimizing GI irritation.
The bland diet focuses on the following foods:
Lean Proteins
Lean proteins prepared with little to no fat and mild seasoning, such as skinless chicken, fish, soft tofu, and egg whites.
Non-Gassy Vegetables
Vegetables that are low in fiber and fat, such as carrots, baked, boiled, or steamed potatoes, and sweet potatoes.
Low-Fiber Fruits
Fruits that are low in fiber and without seeds, such as bananas, melons, and cooked or canned fruits.
Carbohydrates
White pasta, rice noodles, farina cereal, plain instant oatmeal, and plain crackers.
Foods to Avoid
While the BRAT and bland diets aim to provide gentle nutrition for your digestive system, there are some foods to limit or avoid to minimize GI irritation:
Spicy Foods
Foods that are highly seasoned or contain hot sauces and hot peppers.
Fried and High-Fat Foods
Fried foods, processed meats, and high-fat dairy products can exacerbate digestive issues.
High-Fiber Vegetables and Fruits
Raw vegetables, whole grains, and high-fiber fruits, such as beans, broccoli, and citrus fruits, can be challenging for your digestive system to process.
Gassy Foods
Dried or canned beans and lentils, cruciferous vegetables like broccoli and cabbage, and bulb vegetables like onions and garlic.
Seeded and Acidic Fruits
Acidic fruits, dried fruits, and citrus fruits, as well as foods that contain seeds or pits.
Whole Grains
Foods that contain added fiber or bran, such as whole-grain pasta and brown rice, can put a strain on your digestive system.
Dairy Products
While some low-fat dairy products like yogurt and milk may be tolerated, whole milk, cream, and processed cheese products may not be well digested.
Alcohol and Caffeinated Beverages
Avoiding or limiting consumption of alcohol and caffeine can help reduce gut irritation.
The Bottom Line
In conclusion, the BRAT diet is a diet that has been traditionally recommended for children experiencing diarrhea and vomiting, but it lacks scientific evidence to support its effectiveness. A bland diet, on the other hand, is a more comprehensive approach that can be customized to meet your individual nutritional needs.
When following either of these diets, it’s essential to listen to your body and make adjustments as needed. Be sure to discuss your diet with your doctor to determine when you can safely transition back to your regular diet.
FAQs
Q: Can I still follow a regular diet if I’m experiencing GI issues?
A: While the BRAT or bland diet may be helpful in the short term, it’s essential to consult with your doctor to determine when you can transition back to your regular diet.
Q: Will the BRAT diet work for everyone?
A: The BRAT diet may not be effective for everyone, and some dietitians no longer recommend it as a standalone solution.
Q: Are there any long-term risks associated with the BRAT diet?
A: While the BRAT diet may be helpful in the short term, following it for extended periods can lead to nutrient deficiencies and imbalances.
Q: Can I eat whole grains when I’m on the bland diet?
A: While whole grains are recommended for most individuals, it’s best to limit or avoid them when you’re on the bland diet, as they can put a strain on your digestive system.
