When experiencing symptoms like nausea, diarrhea, or recovering from the stomach flu, it can be challenging to know what to eat when you have an upset stomach. Traditionally, the BRAT diet, which consists of bananas, rice, applesauce, and toast, was recommended by health care professionals for those recovering from a stomach virus. However, recent research has suggested that this diet may not provide enough nutrients for the gut to heal properly.
The effectiveness of the BRAT diet is a topic of debate among experts. While bananas and rice have been shown in some studies to help reduce diarrhea, there have been no clinical trials to confirm the effectiveness of the diet in treating gastrointestinal illnesses. Additionally, the diet is considered to be unnecessarily restrictive and lacks essential nutrients needed for a timely recovery, such as protein, fiber, fat, vitamins, and minerals. The American Academy of Pediatrics does not recommend the BRAT diet and instead advises resuming a normal diet appropriate for the individual’s age within 24 hours of getting sick.
While the BRAT diet was once a popular remedy for gastrointestinal issues, the current medical opinion has shifted away from recommending it as the preferred treatment. However, some individuals may find the diet useful due to its convenience and ease of access, especially when the individual is too ill to prepare meals. It can be helpful for those experiencing nausea, vomiting, and diarrhea but should only be followed in the short term and in conjunction with adequate hydration and electrolytes.
There are instances where following the BRAT diet is not recommended, such as when the individual no longer has symptoms of nausea, vomiting, or diarrhea, or if they experience hunger or constipation as a result of the diet. Additionally, the diet should not be used to manage certain gastrointestinal conditions, including irritable bowel syndrome, acid reflux, diverticulosis, or celiac disease. Individuals should also avoid following the BRAT diet for weight loss purposes or if they have chronic diarrhea.
For those seeking alternative diets to help with common stomach conditions, gastroenterologist Dr. Avinash Ketwaroo recommends considering low-lactose diets for lactose intolerance, a low FODMAP diet for irritable bowel syndrome, and high-fiber diets for diverticulosis. For individuals with acid reflux, it is beneficial to avoid or minimize spicy foods, caffeine, alcohol, and chocolates. Hydration and replenishing lost fluids and electrolytes are crucial in managing symptoms of diarrhea and vomiting, along with consuming bland, soft foods that are easy to digest.
In addition to the BRAT foods (bananas, rice, applesauce, and toast), individuals experiencing stomach issues may also consider consuming other low-fiber, easy-to-digest foods like clear broths, plain crackers, boiled potatoes, and foods rich in electrolytes. It is important to focus on hydration, especially in cases of diarrhea and vomiting, and to gradually reintroduce a balanced diet as tolerated to ensure proper nutrition. Avoiding uncooked foods, spicy foods, fried foods, dairy products, and high-sugar and high-fat foods is recommended to alleviate stomach issues. If symptoms persist for more than two days in adults or 24 hours in children, it is advisable to seek medical attention.
