What is the BRAT diet?
The BRAT diet is a bland food diet that is often recommended for people recovering from gastrointestinal illnesses like diarrhea, vomiting, and nausea. BRAT stands for bananas, rice, applesauce, and toast. These foods are low in fiber and easy to digest, making them gentle on the stomach.
The BRAT diet has been around since the 1920s when it was developed by American pediatrician Dr. Morris Wessel. It was originally created as a simple way to reintroduce foods to infants and children recovering from stomach flu. However, it has since become a common recommendation for adults as well.
The main goals of the BRAT diet are to:
- Give the gastrointestinal system a rest by avoiding foods that are difficult to digest
- Replenish fluids and electrolytes lost through vomiting and diarrhea
- Ease back into eating regular foods as symptoms improve
The BRAT diet is very low in fiber, fat, spices, and protein. It is not meant to provide complete nutrition. Rather, it gives the body a chance to recover before transitioning back to a regular diet. The bland foods are unlikely to irritate the gastrointestinal tract or cause adverse reactions.
Rules of the BRAT Diet
The BRAT diet has the following rules:
- Eat bananas, rice, applesauce, and toast
- Avoid dairy, fat, fiber, spices, excess sugar, and protein
- Drink plenty of fluids like water, broth, diluted juice, or electrolyte-rich sports drinks
- Avoid caffeinated, carbonated, and alcoholic beverages which can be dehydrating
- Eat small, frequent meals instead of large ones to avoid taxing the digestive system
- Avoid solid foods until vomiting and diarrhea have stopped for 8-12 hours
- Slowly reintroduce other bland foods after 24-48 hours if symptoms are improving
- Transition back to a regular diet over 3-5 days as tolerated
Following these guidelines gives the gastrointestinal tract time to heal while still providing nutrients to aid recovery.
Benefits of the BRAT Diet
Some of the benefits of following the BRAT diet include:
- Provides easy-to-digest carbs for energy
- Supplies fluids and electrolytes like potassium
- Low fiber content puts less strain on the digestive system
- Low fat and protein decrease GI workload
- Familiar foods are less likely to cause reactions
- Promotes adequate hydration
- May relieve diarrhea, nausea, and vomiting
- Gradually transitions the body back to a regular diet
The BRAT diet supports the body’s recovery by giving the GI tract a break while still supplying nutrients and hydration. It helps manage common symptoms of gastrointestinal illnesses.
Potential Drawbacks of the BRAT Diet
Despite its benefits, the BRAT diet also has some potential downsides including:
- Provides incomplete nutrition and is not intended for long-term use
- May not provide enough calories, protein, or nutrients
- Can become monotonous due to limited food options
- May cause constipation due to low fiber content
- Does not address underlying condition causing GI issues
- May not be appropriate for everyone, like people with diabetes
- Does not account for food intolerances or allergies
It’s important to remember the BRAT diet is temporary and needs to be phased out by reintroducing nutritious foods. Consulting with a doctor can ensure it is used safely and appropriately.
Are Eggs Allowed on the BRAT Diet?
So can you have scrambled eggs on the BRAT diet? The answer is maybe.
Eggs are not one of the four staple BRAT foods. However, they can potentially be integrated during the reintroduction phase.
Here are some things to consider about eggs and the BRAT diet:
- Eggs provide protein which is lacking in the diet. However, protein places more strain on digestion.
- The fat in egg yolks may irritate an already sensitive stomach.
- Plain scrambled eggs without added fat or spices are likely easier to tolerate than fried or poached eggs.
- Eggs should only be added a minimum of 24 hours after GI symptoms start improving to allow the stomach to rest.
- Scrambled or hard boiled eggs are likely better choices than fried, poached, or in omelets.
- Only small portions of 1-2 eggs at a time should be consumed initially.
- Some people may not tolerate eggs well during recovery.
So while not encouraged during the initial BRAT phase, scrambled eggs can be trialed cautiously as a first food to reintroduce after symptoms improve. Pay attention to how eggs are tolerated and avoid them if they worsen nausea or diarrhea.
Introducing Other Foods After the BRAT Diet
Once the BRAT diet has helped calm acute gastrointestinal symptoms, other foods can gradually be worked back into the diet over 3-5 days.
Good foods to try next include:
- Eggs – scrambled, hard boiled
- Oatmeal – plain or with banana
- White toast or crackers
- Skinless chicken – baked or boiled
- Canned fruits – peaches, pears, applesauce
- Vegetable broth or soups
- Potatoes without skin – mashed, baked
- Rice porridge
- Noodles – plain, rice, or wheat-based
Avoid spicy, fried, or gas-producing foods initially. Introduce one new food at a time and wait 24 hours before trying another to check for tolerance. Small portions are recommended when first diversifying the diet.
Listen to your body and slow down reintroducing foods if you experience worsened diarrhea, cramping, or nausea. This indicates they were added too soon.
Transitioning Off the BRAT Diet
Most people can start transitioning off the BRAT diet after 48 hours if symptoms are gone. Follow these tips for gradually phasing it out:
- Wait 8-12 hours after the last bout of vomiting or diarrhea before eating solid foods
- Start with small amounts of bland foods like crackers or plain oatmeal
- Drink oral rehydration solutions if still dehydrated
- Advance diet slowly over 3-5 days
- Gradually increase portion sizes as tolerated
- Resume regular diet once able to tolerate other foods without issue
- Avoid overeating initially which can overwhelm the healing gut
Transitioning too quickly can trigger diarrhea and abdominal discomfort to return. Temporarily keeping fat, fiber, and spices low allows the body to adjust.
Consult a doctor if symptoms last more than 2 days or worsen despite the BRAT diet. Persistent issues may require testing for underlying conditions.
Who Should Avoid the BRAT Diet?
The BRAT diet is not appropriate for everyone. People who should use it cautiously or avoid it include:
- Pregnant or breastfeeding women – doesn’t meet increased calorie and nutrient needs
- Children – may not provide adequate nutrition for growth; doctor should advise
- People with chronic conditions like diabetes, kidney disease, or eating disorders
- Those taking medications that require food for absorption
- People prone to constipation – low fiber can make it worse
- Individuals with inflammatory bowel disease or celiac disease
- Anyone with food intolerances or allergies to BRAT foods
People in these groups could become deficient or experience complications if kept solely on the BRAT diet. They should consult a doctor before following this restricted meal plan.
Sample 1-Day BRAT Diet Meal Plan
Here is an example of what a 1-day BRAT diet meal plan could look like:
Breakfast:
- 1 cup applesauce
- 1 slice dry toast
- 1 cup diluted fruit juice
Snack:
- 1 small banana
- 1 cup coconut water
Lunch:
- 1 cup cooked white rice
- 1 cup chicken broth
Snack:
- 2 rice cakes
- 1 cup ginger ale
Dinner:
- 1 cup plain noodles
- 1 cup carrot juice diluted with water
- 1 slice dry toast
As symptoms improve, small amounts of plain eggs, crackers, mashed potatoes or canned fruits can be added. Stay hydrated with clear fluids between meals.
Sample Foods to Reintroduce After the BRAT Diet
Once the BRAT diet is no longer needed, you can start diversifying foods again. Here are some examples of nutritious foods to gradually add back in:
| Food Group | Foods to Reintroduce |
|---|---|
| Grains | Oatmeal, rice, whole wheat bread, crackers, quinoa, couscous |
| Fruits | Ripe bananas, melon, berries, citrus fruits, apples, pears |
| Vegetables | Cooked carrots, spinach, mushrooms, asparagus, potatoes, sweet potatoes |
| Proteins | Eggs, plain meats, legumes, Greek yogurt |
| Dairy | Milk, cheese, kefir |
| Fats & Oils | Olive oil, coconut oil, avocados, nut butters |
Introduce new foods gradually over several days. This allows the GI system to adjust and ensures tolerance. Pay attention to any reactions or the return of nausea, diarrhea, cramping or other symptoms.
When to See a Doctor
The BRAT diet can help manage mild acute gastrointestinal distress. However, contact a doctor if you experience:
- Diarrhea lasting more than 2 days
- Repeated vomiting or inability to hold down liquids
- Signs of dehydration – extreme thirst, dark urine, dizziness, etc.
- Fever over 101 F (38.3 C)
- Bloody stool or black, tarry stools
- Severe abdominal pain or tenderness
- Sudden, severe pain with no history of GI issues
- Weakness or fatigue preventing normal activity
- Weight loss from prolonged diarrhea or vomiting episodes
These may indicate a viral infection, bacteria like salmonella or E. coli, parasites, or another condition requiring treatment. Infants, children, elderly, pregnant women, and those with compromised immune systems also need prompt medical attention for diarrhea or vomiting.
The Bottom Line
The BRAT diet can provide temporary relief from nausea, vomiting, and diarrhea when recovering from stomach bugs or food poisoning. It gives the GI system a break while staying hydrated. Scrambled eggs can potentially be added after the first 24 hours if tolerated. Slowly resume a regular diet over 3-5 days as symptoms improve. Seek medical care for severe, persisting issues or if the BRAT diet provides inadequate relief. With patience and proper reintroduction of nutritious foods, the digestive system can make a full recovery.
