The BRAT Diet: What Foods to Eat on an Upset Stomach 

If you’re a parent, chances are good you’ve heard of the BRAT diet. BRAT stands for banana, rice, applesauce, and toast. 

The idea behind the diet is that eating only bland, low fiber foods for a period of time will give the intestinal tract a chance to heal. 

Since many people can’t tolerate traditional foods immediately after being sick, eating food on the BRAT diet list will ease hunger and help avoid dehydration. 

BRAT Diet Food Ratio

If they tolerate applesauce, there’s no need to also serve equal portions of bananas, rice, and toast. The main point is to help them ease back into eating with these bland foods.

Why are Bananas on the BRAT Diet?

Studies have shown that bananas, particularly slightly green ones, help with digestive issues. You can eat them plain, mashed, or boiled.

Does Rice Combat Nausea?

Rice is another low-fiber, bland food that’s easy for digestion. Most people consider brown rice and jasmine rice healthier than white rice.

How can Applesauce Help Treat a Stomach Illness? states that applesauce may be helpful because it’s high in dietary fiber pectin. Pectin is useful in easing symptoms of nausea.

Can you put Butter on Toast for the BRAT Diet?

Yes, you can put butter on toast for the BRAT diet, as long as it’s a small amount. If eating buttered toast causes more nausea or vomiting.

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