You may not realize that the BRAT diet—bananas, rice, applesauce, and toast—isn’t just for kids. Should you be an adult managing an upset stomach, these foods can help settle things without making symptoms worse. But understanding what to avoid is just as crucial. Certain foods can trigger discomfort, so sticking to simple, bland options gives your gut a break. Curious about how long to follow this plan or at what point to see a doctor? Let’s break it down step by step.
What Is the BRAT Diet?
The BRAT diet is a short-term eating plan designed to help settle your stomach during times you’re managing digestive issues like diarrhea or nausea. Its name comes from the four main foods it includes: bananas, rice, applesauce, and toast.
When stomach troubles strike, the BRAT diet—bananas, rice, applesauce, and toast—offers gentle relief for digestion.
These bland, low-fiber options are gentle on your digestive health, making them easier to tolerate while you’re feeling unwell. The BRAT diet origins trace back to pediatric care, where doctors recommended it for kids with upset stomachs, but adults can use it too.
Since these foods are low in fat and protein, they won’t irritate your system further. You’ll want to stick to simple, easy-to-digest choices until your stomach recovers.
Avoid spicy, greasy, or dairy-heavy meals, as they can worsen symptoms. Stay hydrated and reintroduce other foods slowly once you feel better.
Benefits of the BRAT Diet for Adults
As soon as your stomach’s unsettled, the BRAT diet can be a lifesaver because it’s packed with simple foods that won’t irritate your gut. It’s a go-to for digestive health whenever you’re feeling queasy, and it’s easy to fit into your meal planning.
Here’s why it works so well:
- Gentle on Your System: The foods are low in fiber and fat, so they’re less likely to upset your stomach.
- Easy to Digest: They disintegrate quickly, giving your gut a reprieve while still providing energy.
- Simple to Prepare: No fancy recipes—just straightforward options that won’t overwhelm you whenever you’re not feeling your best.
It’s a no-fuss way to ease back into eating without stressing your body.
Foods to Eat on the BRAT Diet
Whenever your stomach feels upset, eating bananas can help settle your digestion because they’re easy on your system and full of helpful nutrients.
Plain white rice gives your stomach relief since it’s bland and absorbs excess stomach acid, keeping things calm.
Applesauce works well too because it’s gentle, soft, and provides a little natural sweetness without irritating your gut.
Bananas for Digestion
In case you’re managing an upset stomach, bananas can be one of the easiest foods to digest while still providing your body nutrients it needs.
Their soft texture and natural sugars make them gentle on your gut, and they’re packed with potassium, which helps replace electrolytes you may have lost.
Here’s why they’re a go-to choice:
- Banana benefits: They’re rich in pectin, a fiber that soothes digestion and helps firm up loose stools.
- Easy prep: Mash them, slice them, or blend them into banana smoothies—no cooking required.
- Gentle energy: The natural sugars give you a quick boost without irritating your stomach.
Opt for ripe bananas (yellow with brown spots) for the easiest digestion.
Avoid unripe ones—they’re harder to process and may make discomfort worse.
Rice for Stomach Relief
White rice is a staple on the BRAT diet because it’s bland, easy to digest, and helps settle an upset stomach. Once your stomach health is fragile, simple dietary choices like plain, cooked rice can soothe irritation without overloading your system.
It’s low in fiber, which means it won’t aggravate digestion, and its mild taste makes it gentle on nausea. Stick to steamed or boiled rice—avoid butter, oils, or spices that may upset your stomach further.
Should you be feeling weak, small, frequent portions keep energy up without straining your gut. Brown rice, though healthier long-term, is harder to digest during recovery.
Pair it with a pinch of salt in case you’ve lost electrolytes. Don’t forget, the goal is comfort, so listen to your body and adjust as needed.
Applesauce for Ease
Here’s why it works so well:
- Easy Digestion: Its soft texture requires minimal effort to dismantle, perfect at the time your stomach’s sensitive.
- Nutrient Boost: Even while you’re not hungry, it delivers vitamins like C and fiber to keep you nourished.
- Versatile: Try simple applesauce recipes like mixing it with cinnamon or blending it into oatmeal for variety.
Stick to unsweetened varieties to avoid added sugars that can upset your stomach further.
It’s a simple, comforting choice at the time you’re feeling off.
Foods to Avoid on the BRAT Diet
Since the BRAT diet helps settle an upset stomach, you’ll want to skip foods that could make digestion harder or irritate your gut further.
Avoid caffeine consumption—coffee, tea, and soda can worsen dehydration and stimulate your digestive tract too much. Steer clear of fatty foods like fried items, creamy sauces, or greasy meats, as they’re harder to dismantle.
Avoid caffeine and fatty foods—they dehydrate and overstimulate digestion, making stomach issues worse. Stick to gentler options.
Spicy dishes could sound tempting, but they can trigger more discomfort. Dairy products, especially assuming you’re lactose intolerant, might cause bloating or diarrhea. Skip high-fiber foods like raw veggies or whole grains until your stomach calms down. Sugary treats and carbonated drinks can also upset your gut.
Alcohol is a no-go—it dehydrates and irritates. Stick to bland, easy-to-digest options until you’re feeling better.
How Long to Follow the BRAT Diet
The BRAT diet isn’t meant to be a long-term fix—it’s just a short break for your stomach to recover.
Duration considerations matter because staying on it too long can leave you low on nutrients. Here’s how to handle it:
- Start slow: Stick to the BRAT diet for 24–48 hours as symptoms are worst, then gradually reintroduce other bland foods.
- Listen to your body: Should you feel better after a day or two, begin a dietary shift by adding yogurt, oatmeal, or boiled potatoes.
- Don’t overdo it: After 3–4 days, revert back to your normal diet unless discomfort lingers.
Prolonging the BRAT diet can backfire, so use it as a stepping stone, not a crutch.
Your body needs variety to heal fully.
When to Seek Medical Advice
While the BRAT diet can help ease stomach issues, there are instances that it’s not enough, and you’ll need a doctor’s input. Pay attention to your symptoms assessment—should diarrhea last more than 48 hours, or you notice severe cramping, high fever (over 101°F), or blood in your stool, get help.
Watch for dehydration signs like dizziness, dark urine, dry mouth, or extreme thirst—these mean you’re losing fluids fast. In case you can’t keep liquids down for over 24 hours, or feel unusually weak, don’t wait it out.
Persistent vomiting, confusion, or a racing heartbeat are also red flags. Trust your gut—should something feel off, it’s better to check with a doc than risk complications.
Keep in mind, your health comes first.
Alternatives to the BRAT Diet
- Oatmeal or Cream of Wheat – Easy to digest and packed with soluble fiber, which can help firm up loose stools.
- Steamed Carrots or Squash – Soft, bland, and rich in vitamins without irritating your gut.
- Plain Yogurt (with Live Cultures) – Probiotics support gut health, but skip it should dairy bother you.
You can also try boiled potatoes, skinless chicken, or scrambled eggs for protein.
Just avoid spicy, greasy, or high-fiber foods until you’re fully recovered.
Listen to your body—it’ll tell you what works.
Conclusion
You may believe the BRAT diet is too boring, but that’s the point—it gives your gut a break. Stick to simple foods like bananas and toast as your stomach’s upset, and skip the spicy or greasy stuff that makes things worse. Should symptoms not improve in a few days, check with a doctor. For now, keep it gentle, stay hydrated, and let your body heal. You’ve got this!
