BRAT Diet Alternatives To Follow For Better Health In 2024
Upset stomachs are frequent in children, and it can be difficult to soothe them effectively. Many households had unique home remedies or diets to get some nutrition into a child who had diarrhea or vomiting. Still, pediatricians suggested following a particular eating plan called the BRAT diet.
If you know anything about the diet, you know that it is quite limiting and old! So, is the BRAT diet still the most effective to soothe an upset stomach? And if not, what are some BRAT diet alternatives? Let’s take a look.
Why the BRAT diet is no longer recommended?
While the BRAT diet has some merit in giving your or your child’s digestive system a break for a few hours to aid recovery from illness, it is now an outdated method as it is not nutritionally varied enough to help aid recovery. Instead, you should opt for simple foods like crackers, bone broths, and plenty of water and oral rehydration salts for the first 24 hours. After, begin introducing whole foods back into the diet, like fruits, vegetables, and lean proteins, to bring your body back to a nutrient-replete state.
What Is The BRAT Diet?
The BRAT diet[1] is an acronym for a simple, easy-to-digest diet that consists of four main foods:
- Bananas.
- Rice.
- Applesauce.
- Toast.
Pediatricians once commonly recommended it for treating diarrhea and stomach issues. The rationale behind this diet was to allow the body some time to rest while minimizing stool production.[2]
As the foods included are low in fiber and gentle on the digestive system, the BRAT diet list aims to help:
- Alleviate symptoms of digestive distress by providing bland, easily digestible foods that won’t irritate the stomach or intestines.
- Firm up stools due to the low-fiber content.
- Provide some essential nutrients, like potassium from bananas, which can be lost during episodes of diarrhea or vomiting.
However, modern doctors and dietitians suggest that the BRAT diet may not be the most suitable choice for sick children, and it was never intended to be a long-term diet or a treatment for longer-term digestive issues, nor is it intended to be used to lose weight.
Why The BRAT Diet Is Outdated
The main issue with the BRAT diet[1] is that it is low in fiber, protein, fat, and essential vitamins and minerals, which means it doesn’t provide enough nutrition to help support a child’s recovery from the gastrointestinal issues they’re experiencing. Relying solely on the same foods for an extended period may lead to nutritional deficiencies.
The BRAT diet for diarrhea can serve as a temporary remedy for a day or two. Still, it should not be adopted as a regular eating pattern, a weight loss strategy, or a treatment for conditions such as irritable bowel syndrome, gastroesophageal reflux, or diverticulitis.
BRAT foods are only four items, which can be limiting and unnecessary. Many other bland and easy-to-digest foods may be more nutritionally dense and can be included in a recovery diet without increasing diarrhea symptoms.
Instead of relying solely on the BRAT diet, healthcare professionals now recommend a more comprehensive and balanced approach to managing gastrointestinal issues. This may include initially consuming bland and easy-to-digest solid foods, such as crackers and oatmeal, and liquids, such as bone broth, coconut water, and electrolytes, then gradually reintroducing a variety of nutrient-dense foods as symptoms improve.
Alternatives To The BRAT Diet For Better Health
There are several alternatives to the BRAT diet that offer better health benefits. These alternatives provide more variety and essential nutrients, ensuring a more balanced diet during recovery from gastrointestinal issues.
The CRAM Diet
One such option is the CRAM diet, an acronym for the foods it recommends: cereal, rice, applesauce, and milk. This diet includes more protein, essential vitamins, and minerals than the BRAT diet, making it a slightly better choice.
The Bland Diet
If you are looking to avoid the acronym diets when you or your child have a gastrointestinal issue, you can try following a bland diet for a short period of time,[3] then gradually reintroducing food groups.
Start with easily digestible foods, such as saltine crackers, oatmeal, plain pasta, and broth. These foods can help settle the stomach without causing further irritation. Once symptoms have subsided, gradually reintroduce lean protein sources like skinless chicken, turkey, or fish, which provide essential amino acids for tissue repair without adding excess fat that may be difficult to digest.
Be sure to incorporate some probiotic-rich gut-healing foods like yogurt, kefir, or fermented vegetables to restore the balance of beneficial bacteria[4] in the gut, which will have been thrown off by vomiting and diarrhea. This may help to reduce stomach symptoms.
Gradually reintroduce fruits and vegetables as symptoms improve, starting with cooked and low-fiber options. Eventually, progress to a wider variety of fruits and vegetables to ensure adequate nutrient intake.
Gradually return to a balanced diet that includes a variety of foods from all food groups, such as lean proteins, whole grains, fruits, vegetables, and healthy fats, and remember to stay hydrated.[5] Staying hydrated is crucial during recovery from gastrointestinal issues, especially when dealing with diarrhea or vomiting. Sip on water, clear broths, or oral rehydration solutions containing electrolytes to help replenish lost fluids and minerals.
Things You Should Know Before Starting A Diet Plan
Before starting any diet plan or dietary supplement, it’s essential to consider several factors to ensure the plan is safe, effective, and suitable for your individual needs.
Consult A Healthcare Professional
First, consult a healthcare professional such as a doctor, registered dietitian, or nutritionist to discuss your health goals, existing medical conditions, and potential dietary restrictions. They can help you develop a personalized diet plan that meets your specific needs.
Establish clear, achievable goals for your diet plan rather than drastic, short-term measures that may lead to yo-yo dieting or health issues. You don’t have to go from eating takeout daily to a whole-food cooking whizz overnight. Gradual changes are the most sustainable in the end.
Avoid Food Group Restriction
Opt for a diet plan that includes a variety of foods from all food groups, ensuring you receive essential vitamins, minerals, and macronutrients. Avoid overly restrictive diets that eliminate entire food groups or rely on extreme measures, and consider digestive enzyme supplements to ensure you can digest the nutrients in your food.
Know Your Triggers
Know how your social environment, emotions, and stress levels can influence your eating habits. Develop strategies to manage emotional eating and maintain healthy eating habits in various social situations.
Track Your Progress
And lastly, regularly track your progress and adjust your diet plan or meal delivery service as necessary. Remember that health improvements may take time, and it’s essential to be patient and persistent.
Final Thoughts
While the BRAT diet has some merit when it comes to giving your or your child’s stomach a break for a few hours to aid recovery from illness, it is now outdated as it is not nutritionally varied enough to help aid recovery. Instead, you should opt for simple and bland foods like crackers, bone broths, and plenty of water and oral rehydration salts for the first 24 hours. After, begin introducing whole foods back into the diet, like fruits, vegetables, and lean proteins, to bring your body back to a nutrient-replete state.
Most importantly, follow the advice of your healthcare provider for nutritional recommendations when recovering from illness or digestive upset.
+ 5 sources
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- The BRAT Diet for Acute Diarrhea in Children: Should It Be Used? (n.d.). Available at: https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2015/11/DuroArticle-June-07.pdf.
- Duro, D. and Duggan, C. (2015). The BRAT Diet for Acute Diarrhea in Children : Should It Be Used ? [online] Available at: https://www.semanticscholar.org/paper/The-BRAT-Diet-for-Acute-Diarrhea-in-Children-%3A-It-Duro-Duggan/b64483bbe83d2c834970acc9ed7fb876d57426d4
- Duro, D. and Duggan, C. (2007). The BRAT diet for acute diarrhea in children: Should it be used? [online] ResearchGate. Available at: https://www.researchgate.net/publication/242524660_The_BRAT_diet_for_acute_diarrhea_in_children_Should_it_be_used
- Salfi, S.F. and Holt, K. (2013). The role of probiotics in diarrheal management. [online] Holistic nursing practice. Available at: https://www.semanticscholar.org/paper/The-role-of-probiotics-in-diarrheal-management.-Salfi-Holt/a96a5644f570eb16897f27576992397d9a835cf3
- CHURGAY, C.A. and AFTAB, Z. (2012). Gastroenteritis in Children: Part II. Prevention and Management. American Family Physician, [online] 85(11), pp.1066–1070. Available at: https://www.aafp.org/pubs/afp/issues/2012/0601/p1066.html