BRAT Diet Alternatives: Substitute Foods to Try

BRAT Diet Alternatives: What to Eat Instead

The BRAT diet (Bananas, Rice, Applesauce, Toast) has been the go-to advice for stomach bugs and diarrhea for decades. It’s bland, low-fiber, and easy on an irritated gut. That sounds sensible, and for one adult meal after a rough night, it’s fine.

The problem is that BRAT stops being helpful pretty quickly. The American Academy of Pediatrics moved away from it years ago because it’s too limited to support recovery, especially in kids. Children need calories, protein, fat, and micronutrients to rebuild the gut lining and prevent malnutrition. So do adults, just with more reserve.

Here’s what the current evidence says to eat instead, when to stick with plain foods, and when to skip the food question entirely and call a doctor.

What’s on This Page

• Why BRAT is no longer recommended
• The modern approach: ORS plus normal food
• BRAT vs. current guidance (table)
• When to call a doctor
• Alternative approaches (CRAM, others)
• Foods that support recovery
• FAQ
• Related reading

Why BRAT Is No Longer Recommended

BRAT was popular because it’s easy to remember and unlikely to make an upset stomach worse. But the AAP now advises against restricting children to it. The reason is simple: BRAT is missing too much.

Bananas, rice, applesauce, and toast are low in protein, low in fat, low in most vitamins and minerals. During a bout of gastroenteritis, the gut lining is inflamed and shedding cells. Rebuilding it requires amino acids, zinc, and enough calories to fuel the repair. A prolonged BRAT-only stretch can worsen recovery instead of helping it.

For children in particular, the stakes are higher. Kids have smaller nutrient reserves and are growing. A few days of severely restricted eating can meaningfully affect weight, hydration, and gut function. That’s the core reason the AAP’s HealthyChildren.org guidance now says to return to a normal age-appropriate diet as soon as the child can tolerate food.

For adults with mild acute diarrhea, BRAT-style foods for a day or two aren’t harmful. The current guidance still emphasizes moving back to a broader diet quickly, because normal food speeds gut recovery and prevents unnecessary weight loss.

The Modern Approach: Rehydrate First, Then Eat

Two things matter more than which starch is on the plate.

1. Oral rehydration solution (ORS)

Diarrhea and vomiting drain water and electrolytes, not just fluid. Plain water alone can actually thin the sodium and potassium your body needs. That’s why the CDC, WHO, and AAP all point to oral rehydration solutions as the first-line treatment.

Commercial ORS products in the U.S. include Pedialyte, Enfalyte, and store-brand equivalents. For infants and young children, sports drinks, sodas, and juice are not appropriate substitutes because their sugar-to-electrolyte ratios can worsen diarrhea. Adults can use ORS too, especially after intense vomiting or watery diarrhea.

2. Age-appropriate normal food, as soon as tolerated

Once the child (or adult) can hold down small amounts, resume regular meals. For infants, that means continuing breastfeeding or formula. For toddlers and older kids, offer familiar foods in small, frequent portions: yogurt, oatmeal, eggs, lean chicken, potatoes, pasta, cooked vegetables, soft fruits.

The old rule about avoiding dairy for days after diarrhea has been largely walked back. Most children tolerate dairy fine, and yogurt with live cultures may even help.

BRAT vs. Current Guidance

When to Call a Doctor

Most stomach bugs clear on their own in a couple of days. Some don’t, and the difference matters. Contact a pediatrician or your own doctor if you or your child have any of these:

• Blood or black tarry stools
• Fever above 102 degrees F (39 degrees C) in a child, or high fever in an adult
• Vomiting that prevents keeping fluids down for more than a few hours
• Signs of dehydration: no urine for 8 hours (kids) or 12 hours (adults), no tears, sunken eyes or fontanelle, dry mouth, dizziness, extreme fatigue
• Severe abdominal pain
• Symptoms lasting more than 48 hours in adults or 24 hours in children
• Any diarrhea in an infant under 6 months
• Recent international travel or antibiotic use
• Underlying conditions (immunocompromise, kidney disease, pregnancy)

Dehydration in babies and young kids can move fast. When in doubt, call.

Alternative Approaches People Ask About

The CRAM diet

CRAM stands for Cereal, Rice, Applesauce, and Milk. Adding milk brings protein and fat back into the mix, which is why some clinicians consider it an upgrade over BRAT. Still narrow, but a reasonable short bridge back to normal eating for older kids and adults who tolerate dairy.

The paleo diet

Paleo is sometimes suggested because it emphasizes whole ingredients. It’s not a diarrhea protocol, and there’s no clinical evidence it heals gastroenteritis faster than a balanced diet.

Foods That Support Recovery

These are the individual foods that tend to be well-tolerated after a stomach bug, listed with a note on why each one earns a spot.

Oral Rehydration Solution (start here)

Pedialyte or a comparable ORS is the single most important item for anyone who’s been losing fluid. Small, frequent sips (a teaspoon every few minutes for kids who are vomiting) tend to stay down better than large gulps. It’s not food, but nothing on this list matters more.

Bone Broth

Warm, salty, and gentle on the gut. Bone broth provides sodium and small amounts of amino acids and minerals. It’s not a miracle cure, and it doesn’t replace ORS for serious dehydration, but it’s easy to sip when nothing else appeals.

Cereals and Plain Crackers

Low-fiber cereals like cornflakes or cream of wheat, plus plain crackers, deliver simple carbohydrates without adding fat or spice. They’re a middle step between total restriction and regular meals.

Eggs

Eggs are high in protein and easy to digest when cooked simply. Scramble them soft with a little butter or steam them; skip the greasy skillet. They add back the protein BRAT is missing.

Ginger

Ginger has decent evidence for reducing nausea. Fresh ginger tea, ginger chews, or a slice steeped in hot water can help. Skip commercial “ginger ale” that’s mostly sugar and artificial flavor.

Oats

Oats are rich in soluble fiber, which absorbs excess water in the intestines and gives stool some form. Cook them soft with water or a bit of milk. Steel-cut oats are less processed than instant, but any variety works when you’re feeling rough.

Peeled, Soft Fruits

Peaches, pears, ripe bananas, and applesauce are gentle. Peel skins and remove seeds. Skip citrus, berries with seeds, and dried fruit until you’re back to normal.

Peppermint Tea

Peppermint tea can ease cramping and mild nausea in adults. Not recommended for infants or young children.

Plain Probiotic Yogurt

Plain yogurt with live cultures is one of the few dairy foods that consistently gets a thumbs up during and after diarrhea. Certain probiotic strains (Saccharomyces boulardii, Lactobacillus rhamnosus GG) have research support for shortening diarrhea duration. Choose unsweetened plain yogurt and skip the sugary flavored kinds.

Plain Potatoes and Sweet Potatoes

Boiled or baked, no butter overload, no heavy sour cream. Potatoes give you potassium (which you lose in diarrhea) and easy carbohydrates. Sweet potatoes bring vitamin A and vitamin C as a bonus.

Cooked Vegetables (Not Raw)

Raw vegetables and salads are hard on a recovering gut. Cooked carrots, zucchini, green beans, and squash are softer, break down more easily, and add back potassium, vitamins, and minerals. Low-sodium vegetable juice can help in a pinch, but real cooked vegetables are the better move.

Water and Electrolytes

Once the acute phase passes, water alongside normal meals is fine. During active diarrhea or vomiting, though, plain water alone won’t replace the sodium and potassium you’re losing. That’s why the ORS conversation keeps coming up. For newborns and young kids, dehydration can be life-threatening, so don’t rely on water alone.

Foods to Skip While You’re Recovering

• Fried and greasy foods
• Spicy dishes
• Sugary drinks (soda, fruit juice, sports drinks) for young children
• Caffeine (coffee, energy drinks) until symptoms are gone
• Alcohol
• High-fiber raw vegetables, beans, and cruciferous vegetables for the first day or two
• Artificial sweeteners like sorbitol (worsen diarrhea)

FAQ

Is the BRAT diet safe for my child?

The AAP no longer recommends restricting children to the BRAT diet. It doesn’t provide the calories, protein, or nutrients a recovering child needs. Offer oral rehydration solution and return to normal age-appropriate food as soon as your child can tolerate it.

Can adults still use the BRAT diet?

For a mild bout of diarrhea, one day of BRAT-style foods is not harmful. Move back to a broader diet within 24 to 48 hours to support recovery. If symptoms persist beyond 48 hours, see a doctor.

Is Pedialyte really better than water?

For active diarrhea or vomiting, yes. Diarrhea causes loss of sodium, potassium, and other electrolytes, and plain water dilutes what remains. ORS solutions are formulated with the right sugar-to-salt ratio to restore both fluid and electrolytes. Sports drinks are not equivalent for young children.

Should I avoid dairy?

Modern guidance no longer says to cut all dairy. Yogurt with live cultures may even help. Some people develop a temporary lactose sensitivity after a viral illness; if milk causes cramping or more diarrhea, back off for a few days.

Do probiotics help diarrhea?

Certain strains (Saccharomyces boulardii, Lactobacillus rhamnosus GG) have evidence for reducing the duration of acute infectious diarrhea by about a day, especially in children. Plain yogurt with live cultures is an easy dietary source; supplements are optional and should be discussed with a doctor for infants.

When can I go back to eating normally?

As soon as you (or your child) can tolerate it. That may be within hours of the last vomiting episode. Start with small, frequent portions of familiar foods and increase as symptoms allow.

What signs mean go to the ER?

Bloody or black stools, high fever with severe abdominal pain, signs of severe dehydration (no urine for 8+ hours in a child or 12+ in an adult, confusion, extreme sleepiness, sunken eyes), inability to keep any fluids down for hours, or any concerning symptom in an infant under 6 months.

Related Reading

• BRAT Diet Overview
• BRAT Diet Food List for Adults
• What to Eat After the BRAT Diet
• BRAT Diet Recipes
• 7-Day Low Fat Bland Diet Menu
• FODMAP Diet Food List