While we hope you don’t feel uncomfortable, this BRAT diet guide will help you if you need a relief remedy for nausea and loose stools.
Most of us can remember at least one time in our childhood when we had a stomach illness. You may remember how horrible you felt and how even going to school would have been more fun than watching your favorite cartoons or TV shows while sick on the couch.
When you finally started to regain your ability to retain food, your mom, dad, or guardian probably tried to get you to eat a few bites of plain toast, white rice, or something very bland and easy to digest. .
The BRAT diet aims to relieve stomach upset with easily digestible foods. Following the BRAT diet when you have a stomach flu, diarrhea, or nausea can be a helpful way to maintain your strength without exacerbating your gastrointestinal symptoms.
What is the BRAT diet?
The BRAT diet, an acronym for bananas, rice, applesauce and toast, is a diet designed to help treat and support stomach problems in adults. Focusing on four easy-to-digest foods, the BRAT diet limits fiber intake to reduce the severity of diarrhea and firm up stools.
How long should you follow the BRAT diet?
unlike most popular diets like keto, vegan and paleo, the BRAT diet is not intended to be a lifestyle diet followed for an extended period of time; Rather, it’s a way to nourish yourself while you suffer from diarrhea, nausea, and other digestive issues without putting as much strain on your gastrointestinal system as richer foods.
The BRAT diet should only be followed until you can begin to tolerate more nutritious foods. It is very low in protein, fiber, fat, vitamins and minerals, so it should not be consumed beyond what is necessary, as this can lead to deficiencies and malnutrition. If severe diarrhea and nausea persists beyond two days, or if there are problems with dehydration or malnutrition, you should consult your doctor immediately.
What can you eat on the BRAT diet?
The basic BRAT diet consists only of bananas, rice, applesauce and toast. These foods are easy on the stomach because they are low in fiber and consist mainly of simple carbohydrates. For this reason, they are considered “binding foods” because they can firm up stools.
Bananas
Bananas are rich in potassium and magnesium and contain mainly simple carbohydrates so they are easier to digest than fruits like apples and berries. Since they contain electrolytes, bananas are an important part of the BRAT diet to replace electrolytes lost in stools and vomit. If you’re really nauseous and can’t eat, you can freeze an unpeeled banana, cut it into small slices and suck them.
Rice
The rice you eat on the BRAT diet should be white rice because it is lower in fiber and gentler on the stomach than brown rice. Avoid heavy seasonings; a light pinch of sea salt is ideal. Sauces and spices can upset the stomach.
Applesauce
Applesauce is easy to digest and can keep blood sugar levels high. You can make your own or buy pre-made pots or cups. Avoid the heavy ones season with cinnamon.
Grill
Toasts should be plain or made simply with a small pat of butter until richer toppings are tolerable. The BRAT diet focuses on low-fiber choices, which is why white bread or potato bread is preferred over whole-wheat or high-fiber bran breads.
Can you eat anything else on the BRAT diet?
Although the traditional BRAT diet includes only bananas, rice, applesauce, and toast, some pediatricians and health care providers say that all bland foods can be incorporated into the diet for childhood illnesses. stomach. Other examples of bland foods include:
- Clear broth
- Saltines or water crackers
- Plain rice cakes
- Boiled, steamed or mashed plain white potatoes
- Apple juice
- Flat soda
- Dry cereals; simple low-fiber flavors, like Rice Chex, Cheerios, and Rice Krispies
- Frozen ice creams
- Jelly
- Plain hot cereal, such as cream of wheat or oatmeal
What foods can’t you eat on the BRAT diet?
Aside from the basics of bananas, rice, applesauce, and toast, and potentially the other bland foods mentioned, the BRAT diet excludes almost all other foods.
Foods to avoid on the BRAT diet include:
- Meat, poultry, fish and other forms of protein
- Milk, cheese, yogurt and other dairy products
- Tofu or soy
- Raw or cooked vegetables
- Eggs
- Lawyers
- Citrus fruits
- Legumes
- Nuts
- Nut butters
- Seeds
- Oils
- Seasoning
- Acidic foods
- Fried food
- Spicy foods
- Foods rich in fiber
- Coffee
- Alcohol
How to follow the BRAT diet
If you suffer from a stomach illness or severe diarrhea, you might consider the BRAT diet. Here is a basic overview of how to follow the BRAT diet:
- If you are vomiting or the diarrhea is severe, wait to eat until the symptoms have subsided.
- Suck on ice, popsicles, or sports drinks if you can to stay hydrated and maintain proper electrolyte levels.
- Try apple juice or clear broth for the first 24 hours and see if you can tolerate it and reduce it. Otherwise, rest your stomach.
- On the second day, start following the BRAT diet as tolerated.
- On the third day, start adding foods like scrambled eggs, chicken noodle soup, or cooked white meat to your diet if you can, listening to your body’s needs and tolerance levels.
Does the BRAT diet work?
There is little research on the effectiveness of the BRAT diet, although common practice is still to follow the BRAT diet, or a modified bland diet, for stomach illnesses. It is low in fiber, which is why the BRAT diet is said to slow down digestion and calm the intestines. It’s important to remember that the BRAT diet is not intended for long-term adherence. If your symptoms do not improve after a day or two on the BRAT diet, you should see a doctor.
Why the BRAT diet is no longer recommended for children
According to the American Academy of Pediatrics, the BRAT diet is not anymore recommended for children with diarrhea because of the emphasis on foods that are low in nutrients and lacking the essential elements needed for healing. Prolonged adherence to the BRAT diet can lead to poor nutrition because it relies primarily on carbohydrates that draw water into the digestive tract, worsening diarrhea and potentially affecting gut health.
A more beneficial approach is to eat a variety of gut-healthy foods when you’re sick. Incorporate oatmeal, sweet potatoes, low-fiber vegetables, and fruits like berries and melons. Relying only on the four choices allowed on the BRAT diet may not meet daily energy needs unless consumed in substantial quantities. Opting for meals that include all major food groups is ideal, even when ill, as it ensures that nutritional needs are met for proper recovery.
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