Difference between revisions of "Follow the BRAT Diet"

{{fa}}The BRAT (bananas, rice, applesauce, and toast) diet has been used for years by people with diarrhea or morning sickness. While these foods are great for people with upset stomachs, recent studies show that eating the BRAT diet alone actually delays recovery from illness because it lacks adequate protein, calories, and vitamins.<ref name="rf1">http://www.medicine.virginia.edu/clinical/departments/medicine/divisions/digestive-health/clinical-care/nutrition-support-team/nutrition-articles/DuroArticle.pdf</ref> Starting with the BRAT diet and adding a few more nutritious foods that are easy on the stomach is the best way to get you on the road to recovery.

#Eat bananas. They are easy to digest and high in potassium, which is depleted by vomiting and diarrhea. They are also rich in amylase-resistant starch, which has been shown to end diarrhea more quickly.<ref name="rf1" />

#Prepare white rice. Rice helps to improve the rate of rehydration and decrease the length of illness.<ref name="rf1" /> You can prepare rice in several ways:

#*Bring 1 cup of rice and 1.5 cups of water to a boil, then cover and reduce heat to a simmer. Wait until all the water is absorbed, approximately 20 minutes.<ref name="rf2">http://allrecipes.com/howto/how-to-cook-rice/</ref>

#Purchase or make applesauce. Apples are a low fiber food that helps to make your stool firmer.<ref name="rf3">http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/weight-loss/brat-diet-recovering-from-an-upset-stomach.html</ref> Raw fruits are difficult to digest, so applesauce is preferred to a whole apple or slices.<ref name="rf4">http://www.medicinenet.com/the_brat_diet/index.htm</ref> To make your own applesauce:<ref name="rf5">http://www.foodnetwork.com/recipes/applesauce-recipe1.html</ref>

#Make toast. Toast is another easily digested, low fiber food that will help to firm up your stool.<ref name="rf3" /> For added nutrition, you should feel free to spread jam on your toast if you can stomach it. You will probably want to avoid butter and peanut butter, as they are high in fat, which is hard on your stomach.<ref name="rf4" />

#Drink plenty of fluids. Don’t eat solid foods if actively vomiting. Instead, stick to liquids high in electrolytes, like pedialyte.<ref name="rf3" /> When vomiting has ended, you can introduce broth, watered down fruit juice, non-caffeinated sodas, or tea with honey. Take small sips, and drink most of your liquids between meals.<ref name="rf6">http://www.webmd.com/digestive-disorders/brat-diet</ref>

#Include simple carbohydrates like saltine crackers, pasta, boiled potatoes or cooked carrots in your diet. Be careful adding sauce to pasta unless you are sure you can stomach it. Be sure to remove the skins from the potatoes.<ref name="rf7">http://www.nlm.nih.gov/medlineplus/ency/article/002118.htm</ref>

#Eat chicken for protein. Plain chicken, trimmed of fat is easy on the stomach and a good source of protein, which is important to aid in recovery.<ref name="rf1" />

#Consume lots of yogurt. The probiotics (good bacteria) in yoghurt have been shown to reduce the length and intensity of diarrhea.<ref name="rf8">http://www.ncbi.nlm.nih.gov/pubmed/22517350</ref> The most helpful strains of bacteria include ''Lactobacillus rhamnosus'', ''Lactobacillus reuteri'', ''Saccharomyces boulardii'', ''Lactobacillus acidophilus'', and ''Bifidobacteria bifidum''.<ref name="rf9">http://www.webmd.com/digestive-disorders/probiotics-diarrhea</ref>

#Make a cup of cocoa or eat a little dark chocolate. Research shows that ingredients in cocoa target and disable the protein that causes the intestine to secrete water. A little chocolate can therefore help solidify your stool.<ref name="rf10">http://www.webmd.com/digestive-disorders/features/diarrhea-common-triggers-treatments?page=2</ref> If making cocoa, add very little milk, as it is hard on upset stomachs.

#Try carob powder or psyllium seed. A tablespoon of carob powder mixed with applesauce can help soothe your stomach.<ref name="rf11">http://www.drweil.com/drw/u/ART00344/diarrhea.html</ref> 9-30 grams of psyllium seed taken daily will thicken your stool, lessening the intensity of diarrhea.<ref name="rf12">http://www.uofmhealth.org/health-library/hn-1203008</ref>

#*Fatty and greasy foods, especially fried food.<ref name="rf4" />

#*Dairy products other than yoghurt.<ref name="rf7" />

#*Raw or dried fruits and vegetables, and full-strength fruit juice.<ref name="rf4" />

#*Caffeine and alcohol; they are diuretics (things that dehydrate you).<ref name="rf13">http://www.huffingtonpost.ca/2014/07/25/foods-for-diarrhea_n_5607089.html</ref>

#*Desserts and candy; sugary foods are hard to digest.<ref name="rf13" />

*See you or your doctor for:<ref name="rf6" />