Advertising
Advertising

BRAT Diet: How Does It Work and 10 Foods That Stop Diarrhea

BRAT Diet: How Does It Work and 10 Foods That Stop Diarrhea

BRAT stands for Bananas, Rice, Applesauce, Toast and is a highly recommended diet for patients undergoing upset stomach issues, diarrhea and vomiting. Consisting of bland, low fiber foods, it helps to regulate the stool in a short period of time.

BRAT diet has been a go to diet for stomach flu since 1926, with variations such as BRATT with tea, and BRATTY with tea and yoghurt. Being bland, simple and easily digestible with little residue, the diet has proven successful in cases of diarrhea and nausea. However, being low in fiber, protein, and fat, the diet is becoming much less prescribed by medical experts due to lack of important nutrients, especially for kids.

BRAT diet plan

In cases of vomiting, diarrhea or nausea, BRET diet plan as suggested by the The Oregon Clinic [1] should follow the steps listed below.

First six hours: It is strongly recommended to avoid any kind of food or liquid in the first couple of hours after the symptoms had started, in order to help your
stomach to recuperate. After that, you should start the healing process gradually, first by sipping water, and taking a hard candy, but avoid chewing.

First 24 hours: (Day One) As it is important to stay hydrated, start drinking clear liquids (such as water, apple juice, flat soda, weak tea, and broth)by taking one to two sips at a time every ten minutes. Make sure to repeat the entire process if the symptoms return.

Day Two: Now you can start to gradually add bananas, rice, applesauce, crackers, and toast.

Day Three: As the diet suggests bland and foods not rich in nutrients, it is important to start including more variety to your diet by day three. You can gradually include soft cooked eggs, sherbet, stewed fruits, cooked vegetables and white meat into your daily meals.

Additionally, it is extremely important to drink plenty of water and to avoid fats, dairy, caffeine, alcohol, raw vegetables and citrus fruits in cases of diarrhea, vomiting or nausea, as these foods and beverages could potentially worsen the condition.

Also, make sure to consult your doctor about the medication you should use, and if the symptoms continue after 24 hours.

BRAT diet benefits

A number of studies have proved the efficiency of BRAT diet foods to regulate stomach problems, being especially efficient in cases of diarrhea.

Advertising

In a series of studies conducted upon more than 2,900 children with acute diarrhea, the researchers have found that including green bananas in the children’s diet has made the recovery much faster.

[2] [3] [4]

A 2004 study [5] that examined the efficacy of rice-based oral rehydration solutions has found rice to be effective in fighting dehydration caused by diarrhea.

Side effects of BRAT diet

As previously mentioned, BRAT diet has certain limitations which mainly have to do with its lack of important nutrients such as fiber, protein, and fat, making it less appropriate for children as it can lead to malnutrition.

In a research [6] that contrasted the amount of nutrients in a regular diet of two-year-olds with the BRAT diet, the researchers have found that the BRAT diet contains 300 fewer calories, 70% less protein, 80% less fat, and considerably lower levels of vitamins A and B12 and Calcium.

Moreover, the American Academy of Pediatrics, the European Society of Paediatric Gastroenterology Hepatology and the European Society for Paediatric Infectious Diseases [7] are no longer in favor of the BRAT diet for children suffering from gastrointestinal problems, but they suggest a well-balanced diet consisting of fruits, vegetables, meat, yogurt, and complex carbohydrates instead.

10 Foods that Heal Diarrhea

Even though efficient in treating diarrhea, BRAT diet suggested foods don’t provide enough nutrients for it to be consumed if the condition continues. Therefore, leading health food experts are suggesting a variety of foods that are both rich in nutrients and have positive effect on treating diarrhea.

1. Bone broth

    Rich in nutrients needed for the proper digestion, bone broth is a perfect food for treating diarrhea [8] as it helps to regulate the digestive system.

    Advertising

    2. Probiotic foods (yogurt, sauerkraut and kombucha)

      As the 2011 research [9] suggests, probiotic foods are one of the most efficient agents in fighting diarrhea as they provide the beneficial bacteria needed for the reduction of diarrhea.

      3. Oats

        Being rich in soluble fiber, oats help regulate loose stool which makes them a beneficial factor in fighting diarrhea. [10]

        4. Bananas

          Bananas are a number one foods of the BRAT diet due to high levels of potassium, an important nutrient, and due to their ability to be easily digested. As previously mentioned, green bananas are more effective diarrhea cure. [11]

          5. Root vegetable juice

          Advertising

            Carrot juice is one of the most recommended choices for treating diarrhea as it is rich in nutrients such as fiber, magnesium, potassium, calcium and vitamins A, C, D, E and K. As the 1988 study suggest, carrots juice also prevent dehydration during diarrhea as they “do not diminish intestinal loss of water and electrolytes”. [12]

            6. Sweet potatoes

              By possessing high levels of various nutrients [13] and being rich in insoluble fiber sweet potatoes are great choice as diarrhea remedy.

              7. Flaxseed oil

                Flaxseed oil is not only one of the richest sources of vegetable-based, vital omega-3 fatty acids but it is also beneficial factor in reducing both diarrhea and constipation. [14]

                8. Ginger

                Advertising

                  Ginger has dual efficiency on diarrhea as it helps to both reduce [15] prevent [16] diarrhea altogether.

                  9. Water

                    While it is strongly suggested to always stay properly hydrated, drinking enough water helps reduce the risk of dehydration [17] associated with diarrhea.

                    10. Peppermint oil

                      By helping to soothe the digestive system, peppermint oil is another great choice for relieving diarrhea side-effects such as abdominal pain, as studies find. [18]

                      Finally, as with any type condition, it is always best to consult your doctor for medical advice. However, healthy lifestyle that involves eating healthy and exercising regularly can help avoid many minor and more serious conditions from developing in the first place.

                      Featured photo credit: Pixabay via pixabay.com

                      Reference

                      [1] The Oregon Clinic: Diet for Nausea, Vomiting, or Diarrhea (BRAT diet)
                      [2] NCBI: Green banana and pectin improve small intestinal permeability and reduce fluid loss in Bangladeshi children with persistent diarrhea.
                      [3] NCBI: Green banana-supplemented diet in the home management of acute and prolonged diarrhoea in children: a community-based trial in rural Bangladesh.
                      [4] NCBI: Clinical studies in persistent diarrhea: dietary management with green banana or pectin in Bangladeshi children.
                      [5] NCBI: Clinical studies in persistent diarrhea: dietary management with green banana or pectin in Bangladeshi children.
                      [6] PRACTICAL GASTROENTEROLOGY:The BRAT Diet for Acute Diarrhea in Children: Should It Be Used
                      [7] JPGN:European Society for Paediatric Gastroenterology, Hepatology, and Nutrition/European Society for Paediatric Infectious Diseases Evidence-Based Guidelines for the Management of Acute Gastroenteritis in Children in Europe: Executive Summary
                      [8] DRAXE.COM: Bone Broth Benefits for Digestion, Arthritis and Cellulite
                      [9] NCBI: Probiotics for prevention and treatment of diarrhea.
                      [10] NCBI: Noninfectious Diarrhea in HIV Seropositive Individuals: a Review of Prevalence Rates, Etiology, and Management in the Era of Combination Antiretroviral Therapy
                      [11] NCBIi: Clinical studies in persistent diarrhea: dietary management with green banana or pectin in Bangladeshi children.
                      [12] NCBI: Current treatment of acute diarrhea in infants
                      [13] NCBI: Sweet potato (Ipomoea batatas [L.] Lam)–a valuable medicinal food: a review.
                      [14] NCBI: Dual effectiveness of Flaxseed in constipation and diarrhea: Possible mechanism.
                      [15] NCBI:The effect of ginger on serotonin induced hypothermia and diarrhea
                      [16] NCBI: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Chapter 7The Amazing and Mighty Ginger
                      [17] DRAXE.COM: 5 Natural Treatments for Dehydration Symptoms
                      [18] NCBI: Efficacy of Peppermint oil in diarrhea predominant IBS – a double blind randomized placebo – controlled study.

                      More by this author

                      Ana Erkic

                      Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

                      Who Says All Introverts Hate Socializing? Here’s The Truth About Introvert And Extrovert Every Time You Drink A Beer, Remember To Drink The Same Amount Of Water You’re Exceptionally Creative If You See The Correct Image (Only 1/100 People Can Do This!) If You Have These 6 Struggles, You’re Highly Intelligent 15 Things To Stop Doing If You Want To Be Truly Happy

                      Trending in Health

                      1 15 Simple Ways to Boost Your Emotional Health 2 How to Relieve Stress: 9 Quick Relaxation Techniques 3 5 Simple Ways to Relieve Stress Effectively 4 15 Brain Foods That Will Super Boost Your Brain Power 5 10 Comics About Periods That Only Women Would Understand

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on December 9, 2019

                      5 Simple Ways to Relieve Stress Effectively

                      5 Simple Ways to Relieve Stress Effectively

                      Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

                      Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

                      Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

                      1. Get Rationally Optimistic

                      Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

                      Advertising

                      This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

                      In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

                      The result: no more mental stress.

                      2. Unplug

                      Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

                      Advertising

                      How on earth do you unplug your mind? Simple: just meditate.

                      It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

                      Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

                      3. Easy on the Caffeine

                      Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

                      Advertising

                      Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

                      4. Attack Mental Stress Via the Back Door

                      That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

                      How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

                      • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
                      • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
                      • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

                      While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

                      Advertising

                      5. Good Old-Fashioned Exercise

                      This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

                      The result: mental stress will be gone!

                      So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

                      More to Help You Feel Relaxed

                      Featured photo credit: Radu Florin via unsplash.com

                      Read Next