BRAT Diet Basics: Navigating Bland But Effective Eating

For when your stomach flips, the BRAT diet does the trick!

Published On Feb 09, 2024 | Updated On Mar 04, 2024


It is a nightmare, the dreaded upset stomach - making us double over with cramps and long for the sweet embrace of a heating pad. When digestive distress rears its ugly head, food suddenly becomes the enemy. However, before you swear off everything but air, here's a dietary knight in shining blandness: the BRAT diet.

What is the BRAT diet? It's an acronym for Bananas, Rice, Applesauce, and Toast, a quartet of culinary comrades guaranteed to be gentle on your upset tummy. Think of it as a temporary truce with your digestive system, a ceasefire of blandness to let things settle down.


Fibre is great for keeping things regular, but when you're not feeling regular, it can irritate your already grumpy gut. BRAT foods are like fluffy clouds for your insides, passing through without causing a ruckus.

These bland buddies help firm up loose stools, bringing a welcome end to the watery woes.

Strong flavours and complex textures can be tough on a sensitive stomach. The BRAT crew, on the other hand, are like flavourless friends, offering comfort without any culinary fireworks.

Now, you may be growing weary of the blandness promised by this diet. But really there is no need to worry, the BRAT diet isn't meant to be a life sentence. It's a short-term intervention, a pit stop on the road to recovery. Think of it as giving your digestive system a spa day, a chance to recharge and get back in the groove.


Don't just stick to mushy yellow ones! Try baked banana chips for a hint of sweetness and crunch, or blend frozen bananas with almond milk for a creamy (and dairy-free) smoothie.

Ditch the boring white stuff and opt for brown rice for added nutrients and a nutty flavour. You can even experiment with wild rice or quinoa for a change of pace.

Not all applesauce is created equal! Look for unsweetened varieties flavoured with cinnamon or ginger for a warming touch. Or, get creative and add a dollop of almond butter for a protein boost.

Skip the plain white bread and toast slices of whole wheat or sourdough for a heartier option. Top it with mashed avocado for creamy richness or a sprinkle of chia seeds for extra fibre.

Don't forget the fluids! Dehydration is a major no-no when you're not feeling well. Sip on water, clear broths, or even diluted fruit juices to stay hydrated. And remember, this is temporary! Once your symptoms improve, gradually reintroduce other foods back into your diet. Start with simple things like lean protein and cooked vegetables, and slowly build your way back to your usual culinary adventures.

The BRAT diet may not be a Michelin-starred experience, but it's a tried-and-true tool for calming digestive chaos. So, the next time your stomach feels like it's doing the samba, give the BRAT diet a whirl (with a dash of creativity, of course!). You might just be surprised at how effective a little blandness can be, with a touch of flavour to keep your taste buds happy.

Remember, bland doesn't have to mean boring! With a little creativity, you can make the BRAT diet a tolerable, even slightly enjoyable, experience. Bon appétit (or should I say, bon bland appétit?)!

Disclaimer: We are not diet experts. If your symptoms are severe or persist for more than a few days, please consult a doctor. They can help determine the cause of your discomfort and recommend the best course of treatment.

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