The BRAT Diet: What To Eat After a Stomach Virus

Recover faster with the BRAT diet! Discover what to eat after a stomach virus for soothing relief.

July 6, 2024

Understanding the Brat Diet

When it comes to recovering from a stomach virus, the Brat Diet is often recommended by healthcare professionals. This diet consists of easily digestible foods that are gentle on the stomach and help alleviate symptoms. Let's delve into what the Brat Diet entails and its purpose in promoting recovery.

What is the Brat Diet?

The Brat Diet is an acronym that stands for Bananas, Rice, Applesauce, and Toast. It is a short-term dietary approach that focuses on consuming bland and low-fiber foods that are easy for the digestive system to handle. These foods are generally well-tolerated and can help soothe an upset stomach and minimize discomfort.

Purpose of the Brat Diet

The primary purpose of the Brat Diet is to provide relief to individuals who have recently experienced a stomach virus or gastrointestinal distress. The foods included in this diet are selected for their ability to be gentle on the stomach, reduce diarrhea, and prevent further irritation.

The Brat Diet serves several purposes:

  1. Easing Digestion: The simplicity and blandness of the foods in the Brat Diet allow the digestive system to rest and recover, reducing the strain on the stomach and intestines.
  2. Providing Essential Nutrients: While the Brat Diet is limited in variety, it still provides important nutrients such as carbohydrates, electrolytes, and some vitamins. These nutrients are crucial for maintaining energy levels and supporting the body's recovery process.
  3. Reducing Diarrhea: The low-fiber nature of the Brat Diet helps to firm up stools and reduce the frequency of loose bowel movements, which is often a common symptom during and after a stomach virus.
  4. Minimizing Nausea: The mild and non-irritating nature of the foods in the Brat Diet can help alleviate nausea and prevent vomiting, allowing the stomach to settle.

It's important to note that the Brat Diet is intended to be a temporary measure and should not be followed for an extended period. As symptoms improve, it's essential to gradually reintroduce a wider variety of foods to ensure a balanced and nutritious diet.

Understanding the purpose and principles of the Brat Diet can help individuals recover from a stomach virus more comfortably and with fewer complications. However, it's always advisable to consult with a healthcare professional before making any significant dietary changes, especially if symptoms persist or worsen.

Foods to Include in the Brat Diet

The Brat Diet is a commonly recommended eating plan for individuals recovering from a stomach virus or experiencing gastrointestinal distress. It consists of easily digestible foods that are gentle on the stomach. When following the Brat Diet, it is important to include foods such as bananas, rice, applesauce, and toast.


Bananas are a staple of the Brat Diet due to their gentle nature and high nutritional value. They are easy to digest and provide essential nutrients such as potassium, vitamin C, and dietary fiber. Bananas can help soothe an upset stomach and provide energy during the recovery process.


Rice is another important component of the Brat Diet. It is a bland and easily digestible carbohydrate that can provide energy without putting too much strain on the digestive system. Opt for white rice over brown rice, as it is less fibrous and easier to digest.


Applesauce is a popular choice for individuals following the Brat Diet. It is a gentle and soothing food that can help alleviate digestive discomfort. Applesauce is low in fiber and fat, making it easier for the stomach to tolerate. It also contains pectin, a soluble fiber that can help regulate bowel movements.


Plain toast, particularly white bread toast, can be included in the Brat Diet as a source of carbohydrates. Toasted bread is easy to digest and can help settle an upset stomach. It is important to keep the toast plain without any added butter, spreads, or toppings that may irritate the stomach.

Including these foods in your Brat Diet can help provide necessary nutrients while allowing your stomach to recover. Remember to consume these foods in small, frequent meals and listen to your body's cues. If symptoms persist or worsen, it is important to seek medical advice for further evaluation and guidance.

Beverages for Recovery

When recovering from a stomach virus, it's important to stay hydrated and replenish lost fluids. The right beverages can help soothe your stomach and aid in the recovery process. Here are two types of beverages that can be beneficial during this time: clear liquids and electrolyte drinks.

Clear Liquids

Clear liquids are an essential part of the initial stages of the Brat Diet. They are easy on the stomach and help prevent further irritation. Clear liquids are transparent and do not contain any solid particles or pulp. Some examples of clear liquids that can be included in the diet are:

  • Water: Plain water is the best choice to stay hydrated and flush out toxins from the body.
  • Broth: Clear, low-sodium broths like chicken or vegetable broth provide hydration and some electrolytes.
  • Herbal tea: Non-caffeinated herbal teas like chamomile or peppermint can help soothe the digestive system.
  • Clear fruit juices: Diluted and strained fruit juices, such as apple or white grape juice, provide some nutrients while being gentle on the stomach.

It's important to note that when consuming clear liquids, it's best to sip them slowly rather than gulping them down. This helps prevent overwhelming the digestive system and allows for better absorption.

Electrolyte Drinks

Electrolyte drinks are beneficial during recovery as they help replenish essential electrolytes that may be lost due to vomiting and diarrhea. These drinks contain a balanced combination of electrolytes such as sodium, potassium, and sometimes glucose. They help restore hydration and maintain the body's electrolyte balance. Examples of electrolyte drinks include:

When choosing an electrolyte drink, opt for those with minimal added sugars and avoid carbonated or caffeinated beverages as they may aggravate stomach discomfort.

Remember, while clear liquids and electrolyte drinks are important for recovery, it's essential to consult with a healthcare professional for personalized advice based on your specific condition and symptoms.

Gradually Reintroducing Foods

After following the BRAT diet to soothe your stomach post-virus, it's important to gradually reintroduce a variety of foods to ensure you regain proper nutrition. This step-by-step process allows your digestive system to adjust and prevents any further discomfort. Here's how you can reintroduce protein, vegetables, and healthy fats into your diet.

Adding Protein

Protein is an essential macronutrient that helps repair and rebuild tissues in the body. When reintroducing protein after following the BRAT diet, start with easily digestible options such as boiled chicken or fish. These lean sources of protein provide the necessary amino acids without putting excessive strain on your stomach.

It's recommended to consume small portions of protein at first, gradually increasing the quantity as your digestive system becomes more accustomed to it. Here are some protein-rich foods to consider:

  • Boiled chicken breast
  • Boiled white fish
  • Scrambled eggs

Introducing Vegetables

Vegetables are a great source of essential vitamins, minerals, and dietary fiber. When reintroducing vegetables into your diet post-virus, it's best to start with cooked or steamed options, as they are easier to digest.

Choose non-gassy vegetables, such as carrots, zucchini, or green beans, as they are less likely to cause bloating or discomfort. Be sure to peel and remove any seeds or tough skin that may be difficult to digest. Here are some vegetables to consider:

  • Cooked carrots
  • Steamed zucchini
  • Green beans

Including Healthy Fats

Healthy fats are important for providing energy and supporting various bodily functions. When reintroducing fats after following the BRAT diet, opt for sources that are easily digestible and low in saturated fats. These include foods like avocado, nut butter, and olive oil.

Start by incorporating small amounts of healthy fats into your meals. This can be done by adding a teaspoon of olive oil to your steamed vegetables or spreading a thin layer of nut butter on your toast. Here are some healthy fat options to consider:

  • Avocado
  • Nut butter (almond, peanut, or cashew)
  • Olive oil

By gradually reintroducing protein, vegetables, and healthy fats into your diet, you can ensure a smooth transition from the BRAT diet to a more balanced and nutritious eating plan. Remember to listen to your body and pay attention to any adverse reactions. If you experience persistent digestive issues or if symptoms worsen, it's important to seek medical advice for further evaluation and guidance.

Tips for Following the Brat Diet

When it comes to following the BRAT diet for a soothing stomach post-virus, there are a few important tips to keep in mind to ensure a smooth recovery.


Staying hydrated is crucial during and after a stomach virus. Vomiting and diarrhea can lead to dehydration, so it's important to replenish lost fluids. In addition to clear liquids like water, you can include other hydrating beverages in your diet.

Hydrating Beverages


Herbal tea

Clear broths

Sipping on these fluids throughout the day can help restore hydration levels and prevent further complications.

Monitoring Symptoms

While the BRAT diet is designed to be gentle on the stomach, it's essential to monitor your symptoms and reactions to the foods you consume. If you experience any adverse effects such as increased nausea, vomiting, or worsening diarrhea, it's important to adjust your diet accordingly and consult a healthcare professional if necessary.

Keeping track of your symptoms can help you identify any patterns or triggers, enabling you to make informed decisions about your diet and recovery.

Seeking Medical Advice

While the BRAT diet can be beneficial for easing an upset stomach post-virus, it's important to remember that every individual is different. If symptoms persist or worsen, seeking medical advice is essential. A healthcare professional can provide personalized guidance and make recommendations based on your specific condition.

Don't hesitate to reach out to a healthcare provider if you have concerns or questions about your recovery process. They can offer valuable insights and ensure that you're on the right track to a full and healthy recovery.

By following these tips, you can maximize the benefits of the BRAT diet and promote a soothing recovery for your stomach after a virus. Remember, the key is to listen to your body, stay hydrated, and seek medical advice when necessary.

Tips for Following the Brat Diet

When it comes to following the BRAT diet, there are a few essential tips to keep in mind to ensure a smooth recovery from a stomach virus. These tips focus on hydration, monitoring symptoms, and seeking medical advice when necessary.


Staying hydrated is crucial during and after a stomach virus. Loss of fluids through vomiting and diarrhea can lead to dehydration, which can prolong the recovery process. It's important to consume plenty of clear liquids to replenish fluids and electrolytes.

Recommended Clear Liquids


Herbal tea (without caffeine)

Clear broth

Electrolyte drinks (discussed in the next section)

Coconut water

Monitoring Symptoms

While following the BRAT diet, it's essential to pay close attention to your symptoms. If you experience persistent or worsening symptoms such as severe abdominal pain, high fever, or bloody stool, it's important to seek medical attention. These symptoms may indicate a more serious condition that requires medical intervention.

Seeking Medical Advice

Although the BRAT diet is generally considered safe for recovery from a stomach virus, it's always a good idea to consult with a healthcare professional, especially for young children, the elderly, or individuals with pre-existing medical conditions. A healthcare provider can provide personalized advice and recommendations based on your specific situation.

By following these tips, you can effectively navigate through the aftermath of a stomach virus while following the BRAT diet. Remember to prioritize hydration, monitor your symptoms, and seek medical advice if needed. With time, rest, and proper nutrition, your stomach will gradually heal, and you'll be back to your normal routine in no time.