Brenda Khan
The BRAT diet, consisting of bananas, rice, applesauce, and toast, has been used for years to help with digestive issues like diarrhea and vomiting. While it is effective in soothing the stomach, it lacks essential nutrients like protein, fats, vitamins, and fiber. As a result, experts no longer recommend this diet for tummy troubles. However, for those who still want to follow the BRAT diet, there are ways to make it more interesting and nutritious. This includes adding peanut butter to banana toast, spreading jam on toast, and supplementing with simple carbs like potatoes or pasta.
| Characteristics | Values |
|---|---|
| Main foods | Bananas, rice, applesauce, and toast |
| Other foods | Oatmeal, bread, crackers, chicken, eggs, peaches, pears, coconut water, tea, clear broth soups, sweet potatoes, gelatin, avocado, pumpkin, canned fruit, carrots, green beans, squash, white bread, saltine crackers, cream of wheat, noodles, turkey, kefir, bone broth, Pedialyte, almond butter, sunflower butter, chicken broth, parsley, potatoes, pasta, zucchini, white meat chicken, flaky fish, cod, tuna, halibut, low-fiber vegetables |
| Foods to avoid | Greasy foods, spicy foods, dairy products, alcohol, fried foods, pork, salmon, sardines, raw veggies, citrus fruits, tomatoes, whole grains, lactose, oil, coconut milk, sugar, seeds, acidic fruits, high-fiber foods |
| Nutritional profile | Low in saturated fat, cholesterol, protein, fats, vitamins, and fiber |
| Purpose | To treat diarrhea, vomiting, or other digestive issues |
| Downsides | Restrictive, delays recovery, lacks nutrients, can lead to malnutrition |
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What You'll Learn
Add flavour with jam, garlic, salt, or honey
The BRAT diet, which consists of bananas, rice, applesauce, and toast, can be made more interesting by adding flavour with jam, garlic, salt, or honey.
Jam is a great way to add flavour to the BRAT diet, especially when spread on toast. You can make your own signature jam by mixing and matching flavours. For example, you can try combining blackberries with coriander and honey, or strawberries with lemon. If you're feeling adventurous, you can even add dry zings like ground spices, citrus zests, or dried herbs, or wet zings like liquors, vinegars, or citrus juices to your jam.
Garlic is another flavourful addition to the BRAT diet, especially when combined with honey. Fermented garlic honey is easy to make and can be drizzled on toast, pizza, fried chicken, or grilled pork. To make fermented garlic honey, start by sterilising a glass jar with boiling water. Then, add peeled garlic cloves and cover them with raw honey. Stir the mixture with a non-metal utensil to ensure the garlic is completely submerged and coated in honey. Seal the jar and store it in a cool place for five days, shaking it once a day and opening it briefly to release built-up gas. After five days, your fermented garlic honey will be ready to use, and you can store it for up to a year.
Salt is another way to add flavour to the BRAT diet, especially when combined with honey. You can make a homemade oral rehydration solution by mixing one litre of clean or boiled water with half a teaspoon of salt and six teaspoons of sugar. Stir until the salt and sugar are completely dissolved, and you have a refreshing and flavourful drink.
Honey can also be added to the BRAT diet on its own, especially if you're looking for a sweet treat. You can drizzle honey on toast or use it as a natural sweetener in tea. Honey also has health benefits, such as boosting your immune system, so it's a great way to add flavour and nutrition to the BRAT diet.
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Try different fruits, like peaches, pears, or avocado
The BRAT diet, which stands for bananas, rice, applesauce, and toast, is often recommended for treating stomach issues, digestive illnesses, and diarrhea. While it is no longer advised due to its restrictive nature, it can be helpful for short periods as it includes bland, easy-to-digest foods. To make the BRAT diet more interesting, you can try incorporating various fruits, such as peaches, pears, and avocado.
Peaches
Peaches are a great way to add some sweetness and variety to the BRAT diet. Canned peaches are a good option, as they are soft and easy to digest. You can also peel and slice fresh peaches to top off some plain oatmeal or pair them with a slice of toast. Peaches provide a good source of vitamins and fiber, which can be beneficial when following a restricted diet like BRAT.
Pears
Pears offer a refreshing and juicy option to include in the BRAT diet. They can be eaten peeled and sliced, either on their own or paired with other BRAT-friendly foods. For example, you can spread some sunflower or almond butter on a slice of toast and add pear slices on top. Pears are a good source of hydration, fiber, and essential nutrients, making them a nutritious addition to the diet.
Avocado
Avocado is a unique fruit that can add a creamy texture and healthy fats to the BRAT diet. While it may not be as sweet as other fruits, avocado is versatile and can be mashed or sliced to complement other BRAT foods. For instance, try spreading avocado on toast or adding it to plain pasta. Avocado is nutrient-dense, providing healthy monounsaturated fatty acids, potassium, and fiber.
By including these fruits in different forms, you can enhance the taste and nutritional profile of the BRAT diet. However, it is important to remember that the BRAT diet should only be followed for a short duration due to its limited nutritional value. Consult with a healthcare professional if you have any concerns or questions about following this or any other specialized diet.
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Include protein with chicken, turkey, or eggs
The BRAT diet, comprising bananas, rice, applesauce, and toast, is often recommended for people experiencing nausea, vomiting, or diarrhea. However, it is important to note that this diet lacks adequate protein, calories, and vitamins, which are necessary for recovery. As such, it is recommended to supplement the BRAT diet with protein sources such as chicken, turkey, or eggs.
Chicken is a great source of lean protein that can be easily incorporated into the BRAT diet. Try adding sliced poached chicken breast to your rice, or opt for chicken noodle soup, chicken congee, or braised chicken with carrots over rice or egg noodles. Chicken broth is also a good option, providing hydration and electrolytes, which are crucial for recovery.
Turkey is another excellent source of lean protein that can be included in the BRAT diet. Like chicken, it can be baked, skinless, and unseasoned to ensure it is gentle on the stomach. Turkey slices can be added to sandwiches or wraps made with whole-grain bread or tortillas.
Eggs are a versatile source of protein that can be prepared in a variety of ways to suit the BRAT diet. Scrambled eggs are a gentle option, while fried or poached eggs can be served with toast for a more substantial meal. Eggs are also a good source of healthy fats and nutrients like choline, which is important for liver health and brain function.
When including protein sources like chicken, turkey, or eggs in the BRAT diet, it is important to ensure that they are prepared in a way that is gentle on the stomach. Avoid heavy seasonings or sauces that may irritate the digestive system. Instead, opt for mild flavors and simple preparations, such as poaching, baking, or soft-scrambling. Additionally, remember to drink plenty of fluids throughout the day to stay hydrated, and consider adding other bland, low-fiber foods to your diet as your appetite and tolerance improve.
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Make a soup or broth
The BRAT diet, consisting of bananas, rice, applesauce, and toast, is often recommended for people dealing with gastrointestinal issues like nausea, vomiting, and diarrhoea. While it is no longer advised due to its restrictive nature, it can be a helpful transition to a wider range of foods after a stomach illness. Here are some ideas to make the BRAT diet more interesting by making a soup or broth:
Rice Broth
Cook some white rice and add it to a vegetable broth. You can also add rice noodles to the broth for a heartier meal. White rice is easy to digest and helps with rehydration, making it a good choice for the BRAT diet.
Chicken Broth
Prepare a chicken broth and add some soft-cooked rice to it. You can also add sliced poached chicken breast and sprinkle some fresh parsley on top for added flavour. Chicken broth is a good option for hydration and electrolytes, and the protein from the chicken will provide essential nutrients.
Vegetable Broth
Create a vegetable broth using steamed or boiled vegetables such as carrots, green beans, potatoes, or squash. These vegetables are easy on the stomach and provide essential vitamins and minerals. You can also add rice or noodles to the broth for a more substantial meal.
Bone Broth
Consider making a bone broth, which is highly nutritious and can aid in gut healing. You can sip it on its own or use it as a base for your vegetable or chicken broth. Bone broth is a good source of collagen, amino acids, and minerals, which can be beneficial when recovering from an illness.
Remember, while the BRAT diet can be a helpful starting point, it is important to gradually introduce more nutritious and varied foods to ensure a well-rounded recovery.
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Add yoghurt or peanut butter for protein and flavour
The BRAT diet, comprising bananas, rice, applesauce, and toast, is often recommended for upset stomachs, nausea, vomiting, and diarrhea. However, it is no longer advised by many health professionals due to its restrictiveness and the risk of nutritional deficiencies. To address these concerns, it is essential to supplement the BRAT diet with protein and flavour by adding yogurt or peanut butter.
Yogurt is a great way to enhance the nutritional profile of the BRAT diet while maintaining its gentle and soothing properties. It is recommended to opt for plain yogurt, which can be flavoured with a drizzle of honey or a sprinkle of cinnamon for added taste. Yogurt provides a good source of protein and healthy bacteria, which can aid in digestion and support gut health. Additionally, its creamy texture can make the BRAT diet more palatable and satisfying. For those with a sweet tooth, blending yogurt with ripe bananas and a touch of honey creates a delicious and nutritious smoothie.
Peanut butter, a tasty and protein-rich spread, can be added to toast as part of the BRAT diet. While peanut butter offers essential protein and healthy fats, some people may find it challenging to digest, especially if they are already experiencing stomach issues. Therefore, it is advisable to introduce peanut butter in small amounts and monitor your tolerance. To enhance the flavour and nutritional content further, consider spreading peanut butter on whole-grain toast, as the fibre in whole grains can aid digestion and promote a healthier gut.
For those seeking a more savoury option, yogurt can be used as a base for dips or sauces to accompany BRAT diet staples. For instance, mixing yogurt with chopped herbs, garlic, and lemon juice creates a delicious dip for carrots or baked chicken. Alternatively, thinning the yogurt with a little water or broth makes a tangy sauce that can be drizzled over rice or toast. These combinations not only add flavour but also provide additional hydration, which is crucial when dealing with stomach issues.
In conclusion, while the BRAT diet can be effective for short-term stomach ailments, it is essential to address its lack of protein and flavour. By incorporating yogurt or peanut butter, you can enhance both the nutritional value and taste of the diet, making it more enjoyable and supportive of your recovery. Remember to introduce these additions gradually and always consult with a healthcare professional if you have any concerns or specific dietary requirements.
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Frequently asked questions
BRAT is an acronym for bananas, rice, applesauce, and toast. The diet was recommended for children and adults with diarrhea, vomiting, or other digestive issues. However, experts no longer suggest this diet for tummy troubles as it lacks nutrients, specifically fiber, fat, and protein.
In addition to the four staple foods, you can eat clear broth soups (chicken or vegetable), apple juice, water, non-caffeinated tea, canned peaches and pears, sweet potatoes, crackers, cream of wheat, eggs, gelatin, and yogurt.
You can make the BRAT diet more interesting by adding some variety to the foods you eat. For example, you can have peanut butter banana toast, banana oatmeal, chicken-flavored rice, and low-fat mashed potatoes. You can also spread jam on your toast to make it more nutritious and tasty.
