BRAT Diet Plan

If you experience nausea or vomiting, it may be difficult for you to hold down food and you may notice that some foods may worsen your symptoms.  The BRAT diet is a short-term diet that is recommended to help reduce digestive symptoms like nausea, vomiting and diarrhea.   The BRAT diet is an acronym for Bananas, Rice, Applesauce, and Toast.  Beyond just those four foods, the BRAT diet promotes a bland diet which includes other easy-to-digest, low acid, and low fiber foods that give your digestive system a chance to rest and heal.  If you experience diarrhea, the BRAT or bland diets may help your digestive system break down food better, absorb nutrients, and solidify your stools.

It may be helpful to limit being around foods with strong or even mild odors to limit stomach upset.  Your doctor may prescribe an antiemetic (anti-nausea) medicine to help with symptoms.  You can also try using the herb ginger for nausea relief, either as a ginger-flavored hard candy, ginger tea, or fresh ginger root in food.

Here is a list of recommended foods to reduce nausea, vomiting or diarrhea: 

  • Soft fruits: bananas, melons, applesauce, avocado, pumpkin, canned fruit, or pumpkin (only packed in water, no heavy syrups)
  • Vegetables (steamed or broiled): carrots, sweet potatoes, squash 
  • Low-fiber starches: white bread/toast, white rice, saltine crackers, cream of wheat, instant oatmeal, noodles
  • Proteins: unseasoned skinless chicken/turkey, scrambled eggs, yogurt 
  • Liquids: clear broth soups (chicken or vegetable), apple juice, water, Gatorade/Powerade, gelatin, weak and decaffeinated tea

Recipe: Potato Soup 

It can be hard to cook when you're not feeling well, so cooking larger batches to freeze or having a loved one or caretaker help with preparation can make eating nutritious meals more accessible.

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