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 8 Best Teas for Weight Loss and Fat Burning 2 The Effects of Stress on Your Body And Mind (You Never Knew) 3 7 Signs You’re Burnt out (And How to Bounce Back) 4 How to Cope with COVID Anxiety And Stress 5 6 Health Benefits of Tumeric (And How to Take It For Good)

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on September 28, 2020

                      The Pros and Cons of Working from Home

                      The Pros and Cons of Working from Home

                      At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

                      Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

                      One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

                      When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

                      So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

                      Pro #1: A More Relaxed Start to the Day

                      This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

                      Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

                      Advertising

                      When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

                      Pro #2: More Quiet, Focused Time = Increased Productivity

                      One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

                      Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

                      An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

                      When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

                      Pro #3: More Control Over Your Day

                      Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

                      We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

                      Advertising

                      By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

                      Pro #4: You Get to Choose Your Office Environment

                      While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

                      I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

                      You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

                      Con #1: We Move a Lot Less

                      When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

                      Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

                      Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

                      Advertising

                      Con #2: Less Human Interaction

                      One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

                      Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

                      Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

                      This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

                      While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

                      Con #3: The Cost of Buying Home Office Equipment

                      Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

                      This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

                      Advertising

                      For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

                      Con #4: Unique Distractions

                      Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

                      For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

                      To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

                      Final Thoughts

                      Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

                      We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

                      More About Working From Home

                      Featured photo credit: Standsome Worklifestyle via unsplash.com

                      Reference

                      Read Next