The Complete Guide to BRAT Diet List


Greetings to all healthy and health-conscious individuals out there! We all know how it feels to have an upset stomach, right? It can be challenging to manage, and sometimes it can lead to dehydration and other complications in severe cases. One of the most effective ways to relieve stomach flu symptoms is the BRAT diet list. This diet is specifically designed for people who are experiencing stomach discomfort and is beneficial in restoring the digestive system’s normalcy.

In this article, we will cover everything you need to know about the BRAT diet list. From what is BRAT diet list, what foods to eat and avoid, its benefits, and tips for following a BRAT diet list, we’ve got it all covered for you.

So, let’s get started.

What is BRAT Diet List?

The BRAT diet list stands for Bananas, Rice, Applesauce, and Toast. This diet is recommended for people with upset stomach or nausea and is often prescribed by doctors to treat stomach flu symptoms. The diet is low in fiber and fat, making it easier for the digestive system to process.

BRAT diet list is also helpful for people who have undergone surgery or experience digestive problems like irritable bowel syndrome or Crohn’s disease. It is a bland diet that permits the digestive system to rest and recover from mild to severe gastrointestinal problems.

What foods should you eat on the BRAT diet list?

Food Group Foods to eat
Fruits Bananas, applesauce, canned fruits, juice without pulp
Grains White bread, crackers, white rice, refined hot cereals
Protein Skinless cooked chicken, turkey, or lean beef, baked or broiled fish
Dairy Plain yogurt, cottage cheese, and cheese
Other Water, herbal tea, electrolyte drinks, bouillon or broth, sugar, and honey in small amounts

What foods should you avoid on the BRAT diet list?

While following the BRAT diet list, you should avoid heavy, fatty, creamy, and spicy foods. These foods can irritate the digestive system and cause more symptoms. Foods to avoid include:

  • Fried and fatty foods
  • Raw vegetables
  • Whole grains and cereals
  • Milk and milk products other than plain yogurt and cottage cheese
  • Nuts and seeds
  • Spicy condiments like hot sauce, mustard, and ketchup
  • Alcoholic beverages and caffeine

Benefits of BRAT diet list

BRAT diet list is beneficial for people experiencing stomach flu symptoms or any stomach discomfort. The following are some benefits of BRAT diet list:

  • It is a bland and mild diet that is easy to follow.
  • It is low in fiber, fat, and protein, which puts less strain on the digestive system.
  • The diet helps to alleviate symptoms such as nausea, vomiting, and diarrhea.
  • BRAT diet list helps to prevent dehydration by promoting fluid intake and replenishing electrolytes.
  • The diet helps to restore the digestive system’s normalcy after mild to severe gastrointestinal problems.

How to follow a BRAT diet list?

To follow the BRAT diet list, you must follow these tips:

  • Start with small amounts of food and gradually increase your intake as your symptoms start to subside.
  • Eat small and frequent meals throughout the day.
  • Drink plenty of fluids such as water, herbal tea, electrolyte drinks, and broth to stay hydrated and replenish electrolytes.
  • Avoid eating fatty, spicy, or heavy foods and eat only those foods on the BRAT diet list.
  • Avoid beverages like caffeine, alcohol, and dairy products, except for plain yogurt and cottage cheese.
  • Avoid consuming solid food if vomiting persists.
  • Consult a doctor if symptoms persist or worsen.


Q1. Can you eat bananas on the BRAT diet list?

A1. Yes, bananas are one of the staple foods on the BRAT diet list. They are easy to digest, rich in potassium, and help replenish lost electrolytes due to vomiting or diarrhea.

Q2. Can you add salt to the BRAT diet list?

A2. Yes, you can add a small amount of salt to the BRAT diet list for taste. But make sure that the salt content is minimal as having too much salt can lead to dehydration.

Q3. How long should you follow the BRAT diet list?

A3. You should follow the BRAT diet list until your symptoms have subsided or as directed by your healthcare provider. The diet should not be followed for more than three days as it does not provide enough nutrients for long-term consumption.

Q4. Can you eat chicken on the BRAT diet list?

A4. Yes, you can eat skinless cooked chicken on the BRAT diet list as it is a good source of protein and easy to digest.

Q5. Can the BRAT diet list cause constipation?

A5. Yes, the BRAT diet list can cause constipation as it is low in fiber. Therefore, it is recommended to add more fiber-rich foods once your symptoms subside.

Q6. What are the symptoms of stomach flu?

A6. Stomach flu symptoms include nausea, vomiting, diarrhea, headache, muscle aches, fever, and abdominal pain.

Q7. Can you eat dairy products on the BRAT diet list?

A7. You can eat plain yogurt and cottage cheese on the BRAT diet list as they are low in fat and easy to digest. However, other dairy products such as milk and cheese should be avoided.


The BRAT diet list is a beneficial diet for people experiencing digestive problems. It is a bland, low-fiber, and low-fat diet that helps to alleviate symptoms and restore the digestive system’s normalcy. Follow the tips mentioned in this article to follow the BRAT diet list effectively. If your symptoms persist or worsen, consult your healthcare provider for advice.

So, try out the BRAT diet list today and feel the difference for yourself. Your stomach will thank you for it!


The information provided in this article is for educational purposes only and should not be used as a substitute for medical advice. Always consult your healthcare provider before starting any new diet or treatment plan. The authors are not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations, or procedures discussed in this article.

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