Can the BRAT diet ease your stomach flu symptoms?

Finding food that’ll be easy on your stomach while you’re sick can feel challenging. That’s where the BRAT diet comes in.  

The BRAT diet is an acronym for Bananas, Rice, Applesauce and Toast. All of these foods are bland, easy on your stomach and help ease the symptoms of stomach flu. 

“All of the foods in the BRAT diet are low in fiber, simple carbohydrates and gentle on the gastrointestinal (GI) tract for most people,” says Dr. Alia Roberts, a family medicine physician at Aurora Health Care. 

What foods are on the BRAT diet?

When on a BRAT diet, you’ll want to choose foods that are soft, low in fiber and can be eaten in small portions. You’ll also want to focus on low-sugar versions when applicable. Some other foods you can eat on this diet include: 

• Potatoes (not fried) 
• Fruit  
• Breads, crackers and pastas  
• Pudding 
• Popsicles  
• Gelatin
• Tofu  
• Soups and broths 

Is the BRAT diet safe? 

“It’s not recommended to stay on the BRAT diet long term,” Dr. Roberts says. “The diet itself lacks essential nutrients, so we only recommend staying on the diet for several days when your symptoms are at their worst. If you are needing this diet for longer than one week, be sure to call your doctor.” 

While the BRAT diet is great in the very short term, it lacks essential nutrients, like calcium, vitamin B12, protein and fiber. As you get better, you should incorporate more nutrient dense foods back into your diet in small amounts.  

What foods make stomach flu worse?

Try to avoid food and beverages that dehydrate you and contribute to your nausea or vomiting, which include: 

• Dairy 
• Raw vegetables and salads  
• Broccoli, cabbage and cauliflower  
• Spicy foods, like hot peppers   
• Fried or greasy foods  
• Alcohol  
• Caffeinated beverages. However, it’s OK to consume a small amount of caffeine along with some food, especially to avoid any withdrawal symptoms. 
• Processed sugars 

What should you eat if you can’t keep food down?

“If you’re actively vomiting, it’s best to stick to liquids, like sugar-free oral electrolyte solutions, and monitor your symptoms as you incorporate more solid foods,” says Dr. Roberts. “If you’re still vomiting or have diarrhea after a day or two and can’t keep anything down, especially water, or are significantly dehydrated, contact your health care provider immediately.” 

Stomach flu is just one of many health concerns a virtual primary care provider can treat — wherever it’s most convenient for you. Learn how to get started: IL | WI