When it comes to diarrhea, it’s understandable to want to make things better as soon as possible. After all, being chained to the bathroom isn’t exactly a fun way to spend the day. But it also raises a lot of questions, including what exactly you’re supposed to eat, that won’t make the situation any worse.
That’s when many people turn to the BRAT diet. Unlike many other popular diets, it’s not designed to make you healthier or help you lose weight. Instead, it will (hopefully) stop the, Ahem, flow. Not familiar with this eating plan? It has a very specific purpose and a limited menu. Here’s what you need to know about the BRAT diet, plus when to start it.
What exactly is the BRAT diet?
BRAT is actually an acronym that stands for “Bananas, Rice, Applesauce, and Toast,” explains Jessica Cording, MS, RD, CDN, dietitian and health coach, and author of The little book of game changers. “It’s a very gentle diet that’s designed to be easy on the stomach,” she says.
People often turn to the BRAT diet when they have diarrhea, but it’s hard to say if it’s really effective, says david cutler, MD, a family physician at Providence Saint John’s Health Center in Santa Monica, California. “The BRAT diet is generating a lot of interest because of its simplicity, low cost, safety, and apparent effectiveness for a common condition: diarrhea caused by an intestinal virus,” he says. “But the value of a BRAT diet is unproven, and most likely minimal. This is because almost all cases of diarrhea due to intestinal viruses resolve within a few days, regardless of the diet used.”
It also notes that “the most important initial treatment for diarrhea is fluid replacement, not diet.”
Still, says Dr. Cohen, that doesn’t mean a BRAT diet won’t help. “When you’re sick and your ability to digest food may be limited, a BRAT diet or other easy-to-digest foods can help resolve diarrhea or other intestinal symptoms like nausea, vomiting, or abdominal pain,” he says.
What can you eat on the BRAT diet?
In general, the BRAT diet focuses on four main ingredients:
- bananas
- Rice
- Coba
- Toasted
But you can stray a little from that, says Sonya Angelone, RD, a spokeswoman for the US Academy of Nutrition and Dietetics. “Plain crackers and broth can be included,” she says. Other bland foods like cream of wheat and oatmeal would probably be fine, too, says Cording.
It’s also “not uncommon” to include cooked eggs “since they’re easy to digest,” says Keri Gans, MS, RD, CDN, author of The small change diet.
“Generally speaking, these are all fairly easy foods to digest,” says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. “They tend to have low amounts of fiber and won’t add to the amount of material that stays in the GI tract, making diarrhea worse.”
When should I start the BRAT diet?
It can start when you have diarrhea, says Cording.
Dr. Cohen only recommends watching out for symptoms like bloody poop, severe stomach pain, high fever, and constant vomiting; he’ll want to contact his doctor if he has them, as they could be a sign of a more serious illness. serious health condition than run-of-the-mill diarrhea.
But, if you don’t have those symptoms and are able to hydrate well, “then it’s generally wise to continue on a BRAT or similar easily digestible diet,” says Dr. Cohen.
Side Effects of the BRAT Diet
In general, the BRAT diet is fairly easy to use and has minimal side effects, says Angelone—you just don’t want to be on it for an extended period of time.
“The BRAT diet is very limited in nutrients, fiber, and calories, so it shouldn’t be followed for long,” says Angelone. “It can contribute to constipation and nutrient deficiencies, including protein.”
Keatley agrees. “This diet doesn’t have a lot of calcium, vitamin B12, protein, or fiber,” he says. “In the long term, it could be bad for your hair, skin, nails, teeth and bones and keep you sick for a longer period of time.”
How long should you be on the BRAT diet?
It depends on how you feel. “After two days of BRAT, if the diarrhea has improved, it’s safe to move on to a more balanced diet,” says Dr. Cohen. But, he says, you’ll still want to avoid foods that are harder to digest (think: nuts, seeds, and spicy things) and avoid foods that contain lactose (milk, cheese, yogurt), as they can be hard on your still-sensitive stomach. .
But, if you’re still having trouble with the number 3 after a week, Dr. Cohen recommends contacting your doctor about next steps.
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