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. It’s an often-used home remedy designed to help nurse people back to health after a bout with an upset stomach.

The BRAT diet isn’t just for children, though. Medical News Today states most people experience diarrhea one to two times a year, sometimes suffering for two days at a time.

What is 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.

There’s no particular ratio for how much a person should eat each food on the list. If they tolerate applesauce, there’s no need to also serve equal portions of bananas, rice, and toast.

BRAT Diet Food Ratio

Why are Bananas on the BRAT Diet?

Studies have shown that bananas, particularly slightly green ones, help with digestive issues. According to WebMD, the probiotics and potassium they contain are especially important after an upset stomach.

Rice is another low-fiber, bland food that’s easy for digestion. Most people consider brown rice and jasmine rice healthier than white rice. However, they are high fiber foods and harder to digest.

Does Rice Combat Nausea?

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 and diarrhea.

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