Leena Watts
The BRAT diet, consisting of bananas, rice, applesauce, and toast, was once a popular remedy for an upset stomach. The diet is low in fiber and protein, making it easier to digest and helping to firm up loose stools. However, due to its restrictive nature and lack of essential nutrients, it is no longer widely recommended, especially for children, as it may slow down recovery. While it can be helpful for short durations, there are risks associated with long-term use, including nutrient and calorie deficiencies. For those with IBS, the BRAT diet may even exacerbate symptoms such as stomach cramping and diarrhea, as bananas, applesauce, and toast are high in FODMAPs, which can trigger an IBS flare-up.
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What You'll Learn
Bananas, rice, applesauce, and toast
The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, is a temporary diet that was once considered the go-to for an upset stomach. It consists of bland, low-fibre foods that are easy to digest and gentle on the stomach. The diet is meant to help ease symptoms of diarrhoea, nausea, vomiting, and other stomach issues.
Bananas are a good source of pectin, a starch that is beneficial for the digestive tract. Studies have shown that green banana pulp may help reduce both diarrhoea and constipation in children. Bananas are also high in FODMAPs, which can trigger an IBS flare-up and lead to chronic inflammation of the gut.
Rice, particularly in the form of soup, can effectively treat diarrhoea. It is also a high-FODMAP food, which can cause abdominal cramping and pain, gas, bloating, constipation, and/or diarrhoea in people with IBS.
Applesauce is another bland food item that is easy to digest and can help with nausea and diarrhoea. However, like bananas and applesauce, it is also high in FODMAPs and can trigger IBS symptoms.
Toast is a dry, bland food that can be tolerated when experiencing stomach issues. It is important to note that the BRAT diet is no longer widely recommended due to the risk of nutrient and calorie deficiencies. It is restrictive and lacks essential nutrients, which can lead to a nutrient deficiency of B12, calcium, and fat-soluble vitamins.
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IBS symptoms and high-FODMAP foods
The BRAT diet, consisting of bananas, rice, applesauce, and toast, is often recommended for treating stomach issues, digestive illnesses, and diarrhea. It is a low-fiber, bland food eating plan that is supposed to be easy on the stomach. However, there is a lack of research on its effectiveness, and it is no longer recommended for infants and children due to its restrictive nature and lack of essential nutrients.
On the other hand, the low FODMAP diet is specifically designed to help manage IBS symptoms. FODMAPs are a group of sugars found in a wide range of foods, including fruits, vegetables, breads, cereals, nuts, legumes, and confectionery. When FODMAPs are consumed, they move slowly through the small intestine, attracting water. Upon reaching the large intestine, gut bacteria use them as fuel, rapidly fermenting them and producing gas. People with IBS may have issues with intestinal motility and/or a highly sensitive gut wall. The extra water and gas in the intestines can lead to common IBS symptoms such as pain, bloating, and excessive gas.
The low FODMAP diet helps individuals with IBS identify and avoid high FODMAP foods that aggravate their gut and trigger symptoms. It typically starts with a highly restrictive phase of 2 to 6 weeks, followed by a gradual reintroduction of certain foods. Research has shown that this diet can reduce IBS symptoms in up to 86% of people. However, it should be undertaken with the guidance of a doctor or dietitian to ensure it is followed correctly and safely.
High FODMAP foods that are typically restricted during the initial phase of the diet include:
- Fructose: Found in honey, apples, and high-fructose corn syrups.
- Sorbitol and Mannitol: Present in some fruits and vegetables and used as artificial sweeteners.
It is important to note that the low FODMAP diet is not meant for weight loss, but weight loss may occur due to the elimination of many foods. Additionally, other therapies, such as antibiotics, laxatives, and low-dose antidepressants, may be used in combination with dietary changes to manage IBS symptoms effectively.
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Lack of research and clinical trials
The BRAT diet, which stands for bananas, rice, applesauce, and toast, was once the gold standard for treating gastroenteritis, stomach flu, or any stomach upset or case of diarrhea. The diet is low in fiber, which was believed to slow transit time in the gut and bulk up stool. However, despite its popularity and anecdotal support, there is a surprising lack of research on the BRAT diet's effectiveness and risks.
While there are no clinical trials on the BRAT diet as a whole, some studies have been conducted on the individual foods included in the diet. For example, bananas contain pectin, a starch that is beneficial for the digestive tract, and a 2019 systematic review found that green banana pulp can help reduce both diarrhea and constipation in children. Similarly, a 2016 study showed that rice soup could effectively treat diarrhea in children.
Despite these positive findings, the BRAT diet is no longer widely recommended due to its restrictive nature and lack of essential nutrients. It is low in protein, fat, and fiber, which can lead to nutrient deficiencies if followed for more than a few days. The International Foundation for Gastrointestinal Disorders (IFFGD) states that people should avoid using the BRAT diet for long periods, as it can lead to undernourishment.
Furthermore, in the case of IBS, the BRAT diet may even exacerbate symptoms such as stomach cramping and diarrhea. Bananas, applesauce, and toast are all high in FODMAPs, which can trigger an IBS symptom flare and lead to chronic inflammation of the gut.
Overall, while the BRAT diet may provide short-term relief for some people, there is a lack of robust clinical research to support its long-term effectiveness and safety. More research and clinical trials are needed to determine if the BRAT diet is a safe and effective solution for treating stomach issues, including IBS.
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BRAT diet's effectiveness and risks
The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, was once a go-to solution for upset stomachs, nausea, vomiting, and diarrhea. It consists of bland, low-fibre foods that are easy to digest and gentle on the stomach. While the BRAT diet can be helpful for short durations, it is no longer recommended due to its restrictive nature and lack of essential nutrients, which can lead to malnutrition and low energy if followed for extended periods.
Effectiveness
The BRAT diet was commonly recommended by doctors in the past, especially for children with stomach issues. The simple and familiar foods in the BRAT diet were thought to be gentle on the digestive system and reduce strain on the gut. While there is anecdotal support for the BRAT diet's effectiveness, there is a lack of scientific evidence and clinical trials to support it as a treatment for diarrhea or gastrointestinal illness.
Some studies have shown that individual components of the BRAT diet, such as bananas and rice, can help treat diarrhea. Bananas contain pectin, a starch beneficial for the digestive tract, and a 2019 systematic review found that green banana pulp can help reduce both diarrhea and constipation in children. Additionally, a 2023 study found that cooked green banana, along with standard management therapies, effectively treated diarrhea in children under five. Similarly, rice in the form of soup has been shown to treat diarrhea in children when consumed with prescribed oral rehydration therapy.
Risks
The BRAT diet is restrictive and lacks a variety of nutritional foods, including protein, fat, fibre, vitamins, and minerals. As a result, it can lead to nutrient and calorie deficiencies, malnutrition, and low energy if followed for prolonged periods. The International Foundation for Gastrointestinal Disorders (IFFGD) and the American Academy of Pediatrics (AAP) advise against using the BRAT diet for long periods due to its limited nutritional profile.
Instead of the BRAT diet, doctors now recommend a more inclusive and nutritionally balanced approach, known as a bland diet. This diet includes a wider variety of soft, mild, and easy-to-digest foods, such as dry cereal, crackers, oatmeal, boiled potatoes, cooked carrots, and skinless chicken or broth. By including more nutrients in the diet, individuals can support their body's recovery while temporarily avoiding foods that aggravate their stomach issues.
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Alternative treatments for IBS
While there is no cure for IBS, patients often turn to alternative treatments to help manage their symptoms. Many individuals say they feel better after trying acupuncture, and researchers at the National Institutes of Health (NIH) have proven its effectiveness in treating chronic pain. However, the studies are mixed on whether this treatment works for IBS, and larger studies are still needed. It is also recommended that acupuncture be used with other treatments.
Herbal remedies are another popular alternative treatment for IBS. Peppermint is used to calm muscles in the colon, which may cause some of the diarrhea and abdominal discomfort suffered by people with IBS. Soluble fibre is another herbal remedy that can improve constipation and global IBS symptoms. However, safety is a concern with herbal formulas, and there is little evidence supporting their use.
Probiotics are also considered an option to help IBS sufferers. Probiotics are bacteria that naturally live in the gut, and some people believe that several intestinal disorders may arise when there isn't enough good bacteria in the gut. One study found that probiotic treatment significantly improved IBS symptoms and quality of life. However, safety is a concern, and there is a lack of evidence supporting the use of any specific strain.
Some IBS patients have also turned to yoga and meditation as alternative treatments. Increasing evidence suggests that these mind-relaxation techniques calm the autonomic nervous system and might contribute to an improvement in symptoms. Hypnotherapy and cognitive-behavioural therapy are also considered effective therapeutic options for appropriate patients.
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Frequently asked questions
The BRAT diet is a restrictive diet consisting of bananas, rice, applesauce, and toast. It was once considered the go-to for an upset stomach, but it is no longer recommended due to the risk of nutrient and calorie deficiencies.
The BRAT diet may not be the best choice for IBS as it can exacerbate symptoms such as stomach cramping and diarrhea. Bananas, applesauce, and toast are all high in FODMAPs, which can trigger an IBS symptom flare.
Instead of the BRAT diet, it is recommended to eat a variety of bland, low-FODMAP foods that are gentle on the gastrointestinal system. A registered dietitian with expertise in gut health and the low-FODMAP diet can give you the best chance for success.
