When most people think of the word ‘brat,’ an unruly young child may come to mind. However, in the world of nutrition, BRAT is a well-known acronym for a simple eating plan often recommended to help ease digestive upset.
Also see: What your digestion is trying to tell you about your diet
What is the BRAT diet?
Standing for bananas, rice, applesauce, and toast, the bland, easy-to-digest food has become the go-to for some people coping with nausea and diarrhoea, states Harvard Health.
Gastroenterologist Dr Jacqueline Wolf explains that apples and bananas both contain pectin, a type of soluble fibre that absorbs water in the digestive tract. This helps firm up stools and reduce diarrhoea. Bananas also help replenish potassium, an essential mineral that is often lost when heading to the loo.
Plain white rice is high in starch, making it easy to digest and gentle on the stomach. Together with plain toast made from white or gluten-free bread, these bland foods are less likely to aggravate the digestive system or trigger nausea and vomiting.
The expert adds that while some people may want to follow the BRAT diet, brothy soups, oatmeal, boiled potatoes, crackers, and unsweetened dry cereals can also do the trick.
Once your stomach has settled, you can add more nutritious foods such as cooked squash, cooked carrots, sweet potatoes without the skin, avocado, skinless chicken, fish, and eggs to your diet.
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Keep it temporary
The BRAT diet may provide short-term relief during the worst stages of a stomach illness for adults, but it is not designed to be followed for more than a day or two.
According to Cleveland Clinic, it is not suitable as a long-term eating plan because it does not provide enough essential nutrients, including calcium, vitamin B12, protein and fibre, that the body needs for recovery.
For children, a strict BRAT diet is no longer widely recommended.
The American Academy of Paediatrics advises against relying on it for diarrhoea because it is overly restrictive and may not provide sufficient nutrients to support the digestive system’s recovery. In some cases, following the diet for longer than 24 hours could even delay recovery.
If diarrhoea, vomiting or other symptoms persist for more than a couple of days, worsen, or are accompanied by signs of dehydration, it’s important to seek medical advice from healthcare experts.
Also see: Gut health myths that experts want debunked
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