Why the BRAT Diet Is Outdated — and What to Do Instead for Diarrhea and Nausea

The BRAT diet is an acronym for bananas, rice, applesauce, and toast. Boring? Yes. But the meal plan isn't meant to be exciting. It was designed to combat digestive problems. Even so, many health professionals now consider it outdated.

Read on to learn everything you need to know about the BRAT diet, including why people follow it, why experts no longer recommend it, and what to eat instead.

BRAT Diet Basics

The objective of the BRAT diet is to reduce uncomfortable gastrointestinal (GI) symptoms like nausea, vomiting, and diarrhea.

This temporary eating plan is thought to help manage acute bouts of diarrhea because it's made up of low-fiber foods that are 'binding,' explains Tamara Freuman, RD, author of The Bloated Belly Whisperer.

"The belief was that by allowing the gut to 'rest' from the work of processing fiber and including foods that might help firm up stool — applesauce contains pectin and bananas contain resistant starch — it could shorten the duration of a diarrheal episode," Freuman says.

The BRAT diet has also been recommended for people who’ve experienced nausea or vomiting and are beginning to transition back to eating solid foods.

"These foods are considered easy to digest since they're soft textured, bland, and low in fiber," says Freuman.

Why the BRAT Diet Is No Longer Recommended

"Evidence suggests that it does not shorten the duration of acute diarrheal episodes," says Freuman. "In fact, it is the opposite: Once a person with diarrhea is rehydrated, diarrhea appears to go away more quickly when they eat a nutritionally adequate diet compared to restricting intake for a more prolonged period of time."

The BRAT diet is especially detrimental to children and pregnant women. Again, it all comes back to the fact that bananas, rice, applesauce, and toast don't provide sufficient vitamins and minerals.

"The diet is nutritionally inadequate," Freuman explains. "It lacks adequate calories, protein, fat, fiber, iron, calcium, zinc, vitamin A, vitamin B12, and other key micronutrients."

That's problematic for two reasons. First, inadequate nutrition can actually worsen diarrhea by impairing gut function in the short term. Plus, "over time, malnutrition can impair growth and development [in children]," says Freuman.

BRAT Diet Alternatives for Diarrhea

If diarrhea is your main issue:

1. Hydrate

Instead of strictly following the BRAT diet after a bad bout of diarrhea, focus on rehydration, says Freuman, who recommends balanced rehydration solutions instead of Gatorade or plain water. She recommends products that are labeled as oral rehydration solutions, such as Pedialyte.

"Oral rehydration solutions contain a precise ratio of water to sugar to salt that maximizes fluid uptake and reduces stool output," Freuman says.

2. Consume Soluble Fiber

Including soluble fiber in the diet can also help relieve diarrhea.

"Soluble fiber forms a viscous, gel-like texture in the gut and helps slow down transit time and create more formed stools," says Freuman.

• Oats
• Papaya
• Pumpkin and peeled/cooked squashes
• Cooked carrots
• Skinless sweet potatoes
• Oranges and clementines
• Bananas
• Peeled apples
• Avocado
• Cantaloupe

3. Limit Insoluble Fiber

While you increase your intake of soluble fiber, it's also a good idea to minimize your consumption of insoluble fiber, which has the opposite effect and speeds up transit through the GI tract.

4. Cut Out Sweets

It's also best to curb your sweet tooth if you're dealing with diarrhea.

"Small amounts throughout the day shouldn't be an issue, but larger intakes of sugar in one sitting can draw excess water into the bowel through osmosis and worsen diarrhea," says Freuman.

Avoid concentrated sources of sugar like juice, sweetened beverages, honey, maple syrup, ice cream, and desserts.

5. Stick to Plain and Lean Proteins

High-protein foods tend to be belly-friendly for those struggling with GI issues.

"Plain, lean proteins should be 'GI neutral,' meaning they shouldn't aggravate diarrhea or stimulate the bowel excessively like higher-fat foods can," says Freuman. "Lean chicken, turkey, fish, and eggs all provide protein, iron, and zinc, and are generally well-tolerated and need not be avoided."

BRAT Diet Alternatives for Nausea

Ways to alter your diet for relief of nausea include:

1. Rehydrate

Oral rehydration solutions (ORS) are just as important for chronic nausea that's accompanied by vomiting as they are for diarrhea.

"If you aren't able to hold down larger volumes, take tiny sips," says Freuman.

Another option: Freeze ORS into popsicles to help pace yourself with tiny amounts of liquid intake at a time.

2. Add Ginger

"You can buy ginger chews and candies, steep ginger tea, or drink real ginger ales that actually contain ginger, not just ginger flavor," Freuman says.

3. Go Cold

Also, pay attention to temperatures.

"Sometimes cold drinks and foods are easier to get down than warmer ones,” says Freuman. Cold or frozen foods also have less of an odor than warm or cooked foods, which can be helpful for people who find the smell of foods to be nauseating.

4. Sip a Smoothie

If a solid meal isn't appealing, opt for a smoothie that includes frozen fruit or veggies along with protein-packed additions like Greek yogurt, nuts, or nut butters, and seeds like chia or flax for a satisfying sip.

The Takeaway

• The BRAT diet is no longer considered the go-to eating plan to control diarrhea and nausea.
• For diarrhea, focus on eating foods containing soluble fiber and lean proteins. Oral rehydration solutions are ideal for replenishing lost fluids.
• For relief of nausea, sip ginger tea or eat ginger chews. If you’re put off by solid foods, sipping a smoothie made from fruits, vegetables, and nut butters may be more palatable.
• If you're dealing with ongoing GI issues, the best approach is to work with a gastroenterologist or registered dietitian to determine how to safely modify your diet for symptom relief.