How to Prepare the BRAT Diet

The BRAT diet (Banana, Rice, Applesauce, and Toast) is commonly used by people suffering from diarrhea or morning sickness. While these foods are gentle on the stomach, recent studies suggest that solely relying on the BRAT diet may slow down recovery due to its lack of protein, calories, and vitamins. Starting with the BRAT diet and adding a few easily digestible, nutrient-rich foods is the best way to support your recovery.

Eat bananas. Bananas are easy to digest and rich in potassium, which is often depleted during vomiting and diarrhea. They also contain resistant starch, which is believed to help stop diarrhea more quickly.

• Some people find ripe bananas easier to eat than slightly under-ripe ones. Pay attention to which type works best for you.

Prepare white rice. Rice helps improve hydration and reduce the duration of illness. You can cook rice in several ways:

• Using a rice cooker.
• Boil one cup of rice with 1.5 cups of water, then cover and reduce the heat to a simmer. Wait until the water evaporates, about 20 minutes.
• Cook rice in boiling water until it's soft enough to eat, then drain excess water from the rice.

Make or buy applesauce. Apples are low in fiber and help firm up stool. Raw fruit is harder to digest, so applesauce is preferred over whole apples or sliced apples. To make applesauce yourself:

• Peel, core, and quarter six apples, then place them in a large pot with one cup of water and a tablespoon (15 ml) of lemon juice.
• Bring to a boil, then reduce the heat and let it simmer for 30 minutes.
• Use a potato masher if needed to mash any large apple chunks.
• Add a teaspoon of sugar and optionally ¼ teaspoon of cinnamon, though it may cause stomach discomfort.
• If buying applesauce, make sure to choose an unsweetened variety or one labeled 'no added sugar'.

Toast some bread. Toast is easy to digest, low in fiber, and helps firm stool. To add nutrients, you can spread jam on the toast if you can tolerate it. Avoid using butter or peanut butter, as they are high in fats and harder to digest.

• While whole wheat toast is usually better than white toast, it's not crucial. The high fiber content in whole grain products can make an upset stomach worse.

Drink plenty of fluids. Avoid solid foods if you're frequently vomiting. Instead, drink electrolyte-rich fluids like Pedialyte. Once vomiting subsides, you can try sipping broth, fruit juice, caffeine-free sodas, or honey tea. Take small sips and drink plenty of fluids between meals.

• Some people find that chewing ice chips also helps with dehydration when feeling nauseous.

Incorporate more simple starches like crispy salty crackers, noodles, boiled potatoes, or boiled carrots into your meals. Be cautious when adding sauce to your noodles unless you're certain you can digest it. Also, make sure to peel the potatoes.

Eat chicken for protein. Eating regular chicken without fat will help your stomach digest more easily and is an excellent source of protein, crucial for recovery support.

• Boiled eggs or egg whites are also gentle on the stomach and provide great protein.

Eat more yogurt. The beneficial bacteria in yogurt have been shown to reduce the duration and intensity of diarrhea. Beneficial bacterial strains include Lactobacillus rhamnosus, Lactobacillus reuteri, Saccharomyces boulardii, Lactobacillus acidophilus, and Bifidobacteria bifidum.

• You can also supplement with beneficial bacteria in pill or powder form. Pills and powders typically contain multiple beneficial bacterial strains.

Make a cup of cocoa or have a bit of dark chocolate. Studies show that components in cocoa target and neutralize the protein that causes the intestines to secrete water. A small piece of chocolate may help firm up the stool. If making cocoa, use only a little milk, as it can be hard to digest when your stomach is unsettled.

Try using carob powder or psyllium seeds. A teaspoon of carob powder mixed with applesauce can help soothe the stomach. Consuming 9-30 grams of psyllium seeds daily can help firm up the stool and reduce diarrhea severity.

Ensure you avoid foods that could upset your stomach or lead to dehydration. While it's important to return to your normal diet as quickly as possible, you should start with the simpler foods listed here and gradually add more. Be careful to avoid:

• Fatty and greasy foods, especially fried items.
• Any dairy products except yogurt.
• Dry fruits and vegetables, as well as pure fruit juices.
• Caffeine and alcohol; they are diuretics (they cause dehydration).
• Desserts and candy; sugary foods are hard to digest.
• Salty foods; too much salt combined with insufficient hydration will worsen dehydration.