6 Easy BRAT Diet Recipes for Digestive Recovery

Whenever your stomach’s upset, you need meals that are easy to digest but still give you energy. The BRAT diet—bananas, rice, applesauce, and toast—helps calm your gut without overwhelming it. But eating the same bland foods gets boring fast. These six simple recipes keep things interesting while staying gentle on your stomach. They’re quick to make, packed with soothing nutrients, and just could help you feel better sooner. Let’s find the right one for you.

Simple Banana Oatmeal for Gentle Digestion

Eating a bowl of simple banana oatmeal can be one of the easiest ways to soothe an upset stomach while still getting nutrients your body needs.

Bananas offer natural sugars and potassium, which help replenish energy and electrolytes—key banana benefits as you’re feeling weak. Oatmeal’s soluble fiber slows digestion, easing discomfort and keeping things gentle on your stomach.

Bananas restore energy with natural sugars, while oatmeal’s fiber soothes digestion, making them ideal for an upset stomach.

Cook rolled oats in water or low-fat milk until soft, then mash in half a ripe banana for extra creaminess. Avoid adding sugar or heavy toppings; the goal is simplicity. The combo settles nausea while giving you steady fuel.

Warm, bland foods like this signal your body to relax, making oatmeal digestion smoother. Stir in a pinch of cinnamon should you be able to tolerate it—it adds flavor without upsetting your stomach further.

Plain White Rice With Steamed Carrots

Whenever your stomach’s feeling off, plain white rice with steamed carrots can be a go-to because it’s gentle, easy to digest, and packed with just enough nutrients to help you recover. The soft rice texture soothes irritation, while steamed carrots add a mild sweetness and a boost of carrot nutrition like beta-carotene, which supports healing.

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Cook the rice until it’s tender but not mushy—too firm, and it may upset your stomach further. Steam the carrots until they’re soft enough to mash lightly with a fork, making them easier to digest.

Skip butter or spices; simplicity is key here. This combo gives your body energy without overworking your digestive system. Should you be struggling with nausea or diarrhea, small, frequent servings can help ease discomfort.

Homemade Applesauce With Cinnamon

Though it could seem plain, homemade applesauce with cinnamon is one of the easiest ways to settle an upset stomach while still getting a touch of natural sweetness.

Start by peeling and chopping apples—sweet varieties like Gala or Fuji work best. Simmer them with a splash of water until soft, then mash or blend for a smooth texture. Add a pinch of cinnamon for warmth without overpowering the gentle flavor.

For a soothing applesauce, simmer peeled Gala or Fuji apples with water until tender, then mash and stir in a touch of cinnamon.

This simple cooking technique keeps it easy to digest while soothing your system. For flavor variations, try a hint of nutmeg or skip the spice altogether in case your stomach’s extra sensitive.

Store it in the fridge for up to five days, or freeze small portions for later. It’s gentle, comforting, and just sweet enough to feel like a treat.

Toast With Honey and Banana Slices

A warm slice of toast topped with honey and banana slices is one of the simplest yet most comforting options for settling an upset stomach. The blandness of the toast soothes digestion, while honey’s natural enzymes and banana’s potassium help replenish lost nutrients. You can try toast variations like whole grain or sourdough for extra fiber, but plain white toast is gentlest whenever your stomach’s sensitive.

IngredientHealth BenefitWhy It Helps
ToastEasy to digestLow-fiber carbs calm the stomach
HoneyAntibacterialSoothes irritation
BananaRich in potassiumReplaces electrolytes

Spread a thin layer of honey for sweetness without overwhelming your system, and add banana slices for a soft, easy-to-eat texture. This combo balances simplicity with gentle nutrition, making it a go-to for recovery.

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Rice Pudding With Coconut Milk

You’ll love how coconut milk adds creaminess to rice pudding while boosting your gut health with its natural probiotics.

This simple recipe cuts out the fuss—just cook rice slowly in coconut milk, add a touch of vanilla, and let it thicken into comfort.

It’s gentle on your stomach and packed with nutrients to help you bounce back faster.

Coconut Milk Benefits

Coconut milk isn’t just a creamy addition to rice pudding—it packs benefits that make this comfort food a little healthier. Unlike dairy, coconut milk is lactose-free, easing digestive health in case you’re sensitive or recovering from stomach issues.

Its medium-chain fatty acids absorb quickly, giving you energy without upsetting your gut. You’ll also get electrolytes like potassium, which helps balance fluids in situations where you’re dehydrated. Plus, it has antimicrobial properties, fighting off harmful bacteria that mess with digestion.

While it’s higher in calories, a little goes a long way in keeping you full. In the event that you’re making rice pudding, swapping regular milk for coconut milk adds a subtle sweetness and a smoother texture. Just stick to unsweetened versions to avoid unnecessary sugar.

Recipe Steps Simplified

Three simple steps turn leftover rice into a comforting coconut milk pudding that’s gentle on your stomach.

To start, warm a cup of cooked rice with a cup of coconut milk in a saucepan over low heat. Stir gently until the mixture thickens slightly, about 5 minutes.

Next, add a pinch of salt and a teaspoon of honey or maple syrup should you desire a touch of sweetness—both are BRAT diet-friendly.

Finally, let it cool for a few minutes before serving. The coconut milk soothes your digestive health while the rice provides easy-to-digest carbs. This pudding is creamy, mild, and perfect for recovery.

Keep it simple, and your stomach will thank you. Adjust the consistency with more coconut milk if needed, but avoid heavy spices or dairy.

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Baked Apples With Soft Toast Crumbles

Anytime your stomach’s feeling uneasy, baked apples with soft toast crumbles can be a gentle yet satisfying option. The natural sweetness of baked apples soothes your digestive tract, while the toasted bread adds a comforting crunch without being harsh. You can customize it with healthy toppings like cinnamon or a drizzle of honey for extra flavor.

IngredientBenefitTip
ApplesEasy to digestPeel for extra gentleness
ToastBland but fillingUse whole grain for fiber
CinnamonAnti-inflammatorySprinkle lightly
HoneySoothes throatUse raw for extra benefits

This recipe is simple: core an apple, bake until tender, and top with crumbled toast. It’s easy on your stomach and packed with nutrition.

Conclusion

Whenever your stomach feels like a stormy sea, these BRAT recipes are your lifeboat. They’re gentle, easy to digest, and packed with nutrients to help you bounce back. Consider them as a warm hug for your gut—simple, comforting, and just what you need whenever digestion goes sideways. Stick with these, take it slow, and soon you’ll be back on solid ground, feeling like yourself again.

Matthew Solan
Matthew Solan

Matthew Solan, MS, RDN, CDN, is a coach who has guided over 500 people with flexible dieting. Editor of The Allfit Well, he leads by example in fitness.
With degrees in biology and education and certifications in Fitness Nutrition and Training, he is a registered dietitian in Florida. Matthew is an expert in fitness, nutrition, and diets, staying updated through peer-reviewed scientific studies and expert interviews.