Avoid Adhering to a Strict BRAT Diet During Illness: Reasons Explained

In the nick of time, when your tummy's on a rollercoaster ride with the dreaded stomach flu, stick to meals that don't worsen the situation. You might have heard about the so-called BRAT diet as a solution for easing symptoms like nausea, vomiting, and diarrhea.

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Family Medicine Specialist, Dr. Sarah Pickering Beers, sheds light on this topic.

What's the BRAT Diet?

The BRAT diet acronym stands for:

Bananas
Rice
Applesauce
Toast

All fours are low-fiber, soft, and bland, making them potential allies for your GI tract when battling stomach inconveniences like:

Viral gastroenteritis (a.k.a. "stomach flu")
Food poisoning
Traveler's diarrhea

"Those are foods that are pretty gentle on the GI tract," Dr. Pickering Beers explains.

While these foods can help settle your stomach for a day or two, they don't significantly reduce nausea. The BRAT diet is merely a helpful reminder of some foods that can be beneficial when you're feeling sick. It's essential to realize that there are additional options to consider.

Other Helpful Foods

When experiencing stomach sickness, other mild foods may also soothe your stomach:

Brothy soups
Dry cereal
Oatmeal
Boiled potatoes
Saltine crackers

Moving on from the initial stages of recovery, you can start slowly incorporating more nutritious soft and bland foods:

Scrambled eggs
Skinless chicken or turkey
Cooked vegetables

As Dr. Pickering Beers advises, "People are typically encouraged to eat as tolerated. Your stomach tends to handle smaller meals better."

Foods to Avoid

When you're ill, it's crucial to avoid foods that could worsen dehydration, nausea, or vomiting. Especially during the worst of your sickness, steer clear of:

Acidic foods
Alcohol
Caffeine
Dairy products
Fried foods
Spicy foods
Sugar

Dealing with Inability to Eat

The idea behind the BRAT diet is that these foods will be gentle enough to keep down during illness. However, when harsh stomach illness strikes, you might not be able to eat anything for hours.

"If you're continuously vomiting, then stick to liquids," Dr. Pickering Beers advises. Hydrating fluids include:

Water and ice chips
Broth
Diluted fruit juice
Electrolyte drinks
Popsicles
Weak, uncaffeinated tea

If your symptoms persist for more than a day or two, and your condition doesn't seem to improve, contact a healthcare provider for expert advice.

The Case Against the BRAT Diet

Although the BRAT diet can provide some relief for adults for a day or two, it shouldn't be followed for longer periods due to its limited nutrient profile. Essential nutrients like calcium, vitamin B12, protein, and fiber are absent from this diet.

For children, following the BRAT diet is no longer recommended, as the American Academy of Pediatrics suggests that it is too restrictive and provides an insufficient amount of nutrients to aid in gastrointestinal recovery[1]. In fact, following the BRAT diet for more than 24 hours may even delay a child's recovery.

To sum it up, the BRAT diet is a helpful acronym for recognizing the types of foods kind to an upset stomach during acute illness[1]. However, it is essential to realize that additional bland, low-fiber, and easy-to-digest foods can be incorporated to offer better nutrition while managing an upset stomach[1][2][3].

Some alternatives to the BRAT diet include:

Plain potatoes (without skin)
Saltine or plain crackers
Low-fat broths and soups
Plain pasta
Cooked cereals such as cream of wheat or oatmeal
Low-fat protein sources
Bland cooked vegetables
Herbal teas

Stay well-hydrated by incorporating these alternatives, and follow the advice of a healthcare professional for the best recovery[1][2][3].

[1] American Academy of Pediatrics. "Management of Acute Diarrhea in Children." HealthyChildren.org. Accessed April 6, 2023. https://www.healthychildren.org/English/health-issues/conditions/digestive-disorders/Pages/Management-of-Acute-Diarrhea-in-Children.aspx

[2] Mayo Clinic Staff. "Stomach flu (viral gastroenteritis): Tips for treatment at home." Mayo Clinic. Accessed April 6, 2023. https://www.mayoclinic.org/diseases-conditions/stomach-flu/in-depth/stomach-flu/art-20048169

[3] National Institute of Diabetes and Digestive and Kidney Diseases. "Viral Gastroenteritis." NIDDK. Accessed April 6, 2023. https://www.niddk.nih.gov/health-information/digestive-diseases/viral-gastroenteritis

[4] MedlinePlus. "Stomach flu." U.S. National Library of Medicine. Accessed April 6, 2023. https://medlineplus.gov/ency/article/000451.htm

[5] University of Chicago Medicine. "Bland Diet." UChicago Medicine. Accessed April 6, 2023. https://www.uchicagomedicine.org/find-a-specialist/specialties/gastroenterology/services-and-procedures/gi-diet/plain-diet/

In the realm of health and wellness, diet plays a significant role in alleviating stomach issues. The BRAT diet, consisting of bananas, rice, applesauce, and toast, can be beneficial for stomach flu, food poisoning, and traveler's diarrhea, as these foods are gentle on the GI tract.
For those seeking alternatives to the BRAT diet, there are other mild foods that can soothe the stomach, such as brothy soups, dry cereal, oatmeal, boiled potatoes, saltine crackers, scrambled eggs, skinless chicken or turkey, and cooked vegetables.
Mental health is equally important, and when one is too ill to eat, it's crucial to stay hydrated with liquids like water, broth, diluted fruit juice, electrolyte drinks, popsicles, weak, uncaffeinated tea, and even clear ice chips.
In addition to food and fluids, therapies and treatments like science-backed herbal teas can aid in managing stomach inconveniences and promoting overall health and fitness.