Beyond the BRAT Diet: What to Eat When You Have a Stomach Bug
- The BRAT diet can be too restrictive, so gradually return to a balanced diet once you can tolerate food while recovering from a stomach bug.
- Choose small portions of easy-to-digest foods such as oatmeal, soup, potatoes, noodles, crackers, bananas, rice, and toast.
- Prioritize frequent small sips of water or electrolyte drinks, and see a doctor for dehydration, bloody diarrhea, severe pain, high fever, or vomiting that doesn’t go away.
For years, the BRAT diet, which stands for bananas, rice, applesauce, and toast, was a go-to recommendation for people recovering from vomiting or diarrhea. These foods are bland and generally easy on the stomach, but experts now agree that limiting yourself to the BRAT diet isn’t the best approach to recovering from a stomach bug.
The main concern is that the BRAT diet is too restrictive. These four foods don’t provide enough protein, healthy fats, and other nutrients your body needs to support recovery. Instead, once you can tolerate food, it’s generally better to gradually return to a balanced diet.
What should you eat instead?
If you’re experiencing nausea or vomiting, start slowly with small portions of foods that are easy to digest, such as:
- Oatmeal
- Soup
- Potatoes
- Noodles
- Crackers
- Bananas
- Rice
- Toast
As your appetite returns, gradually add other foods and return to your usual diet.
Most importantly, focus on staying hydrated. Vomiting and diarrhea can cause you to lose a lot of fluids and electrolytes. Take small, frequent sips of water or an electrolyte-containing drink. If you’re having trouble keeping fluids down, taking very small sips more frequently may be easier than drinking a large amount at once.
While most stomach bugs improve with time, it’s important to pay attention to signs that you may need medical care.
See a doctor if you’re experiencing severe or persistent symptoms, signs of dehydration, bloody diarrhea, severe abdominal pain, or a high fever.
Ultimately, the BRAT diet isn’t necessarily harmful for a short period, but you don’t have to limit yourself to these four foods while recovering. Focus on hydration, eat what you can tolerate, and gradually return to a balanced, nutritious diet as you feel better.