Beyond BRAT: Healthier Alternatives for GI Recovery

If you've ever experienced a stomach flu or other gastrointestinal distress, you've probably heard of the BRAT diet—bananas, rice, applesauce, and toast. This diet has long been recommended for calming sensitive stomachs and recovering from bouts of diarrhea or vomiting because it was thought that the BRAT diet would help decrease gastric motility. It was also believed that these bland and binding foods would give the digestive system a break with easily digestible foods that were low in fiber and unlikely to aggravate the stomach. However, research suggests that not only is there little evidence that the BRAT diet helps with gastrointestinal recovery, but that it can actually increase the duration of illness [1]. Additionally, the American Academy of Pediatrics no longer recommends the use of the BRAT diet for children’s stomach issues [2].

Let's explore some BRAT diet alternatives that offer more comprehensive support.

Gut-Soothing Foods
Instead of focusing solely on binding foods like in the BRAT diet, incorporate nourishing options that actively support gut health. Opt for fully cooked vegetables like carrots and squash, which are gentle on the stomach and rich in vitamins. Plain canned pumpkin puree (NOT pumpkin pie filling) is an easily accessible option. Fully cooked vegetables are much easier for your system to break down than raw vegetables, so skip the salads while you’re experiencing symptoms.

Bone broth is another excellent choice, providing essential nutrients such as glutamine that aid in healing the gut lining and decreasing GI inflammation [3]. Bone broth also contains easily digestible protein and is hydrating.

Probiotics and Fermented Foods
Introducing probiotics and fermented foods (which contain probiotics) can help restore the balance of beneficial bacteria in the gut. Yogurt, kefir, sauerkraut, kombucha, and natto are all great sources of probiotics. These foods can promote digestion and strengthen the immune system. Probiotics have also been shown to reduce the duration of diarrhea [4]. If you cannot tolerate fermented foods, you can take an oral probiotic.

Hydrating Fluids
Staying hydrated is crucial during gastrointestinal recovery, especially if you've been experiencing diarrhea or vomiting. Drink electrolyte-rich fluids like coconut water, bone broth, or rehydration solutions to replenish lost minerals and maintain hydration levels.

Non-caffeinated teas can also be helpful. Ginger tea is especially useful as a digestive aid, helping with everything from nausea and vomiting to diarrhea and stomach pain. You can boil fresh ginger root in water to make a tea or purchase premade ginger nausea tea.

Healthy Fats and Proteins
Include sources of healthy fats and proteins in your meals to support adequate calorie consumption and overall recovery. Avocado, ghee, and lean proteins like eggs, turkey, chicken, or fish can provide essential nutrients without overloading the digestive system.

Foods to Avoid with an Upset Stomach
When you’re not feeling well, you’ll want to avoid anything that causes inflammation or requires a lot of digestive capacity. Here’s what to avoid with an upset stomach:

Raw Vegetables
This is one of the few times I recommend not eating vegetables! When your digestive tract is inflamed, raw vegetables will be too difficult to digest. Stick to well-cooked or pureed vegetables, or avoid them completely for a day or two.

Red Meat
For some, a small amount of lean meat like ground chicken or deli turkey may be just fine, but in general, meat requires a lot of digestive capacity, so it’s a good time to reduce consumption. Beef or pork are especially difficult to digest.

Rich Dairy Products
Things like creamy sauces or fatty cheeses can give many people diarrhea even without a stomach bug, so eating these foods when you are dealing with GI distress can make for a disaster. If you can tolerate dairy, small amounts of unflavored yogurt or kefir can be helpful or you can opt for non-dairy alternatives such as coconut yogurt.

Alcohol, Added Sugar, Fried Food, and Other Inflammatory Foods
When you’re sick, your immune system is already working overtime and your GI tract is already inflamed, so it helps to limit additional inflammation from food.  Do your best to reduce all of these categories until you feel completely better.

Conclusion
While the BRAT diet has served as a go-to remedy for upset stomachs for decades, its limitations are becoming increasingly apparent. By adopting a more holistic approach to gastrointestinal recovery, you can nourish your body with a diverse range of nutrients that support healing and restore balance.

If you would like to view and purchase supplements I recommend for GI recovery (many of these are great to stock your medicine cabinet with for a rainy day!), you can make an account through Fullscript. There, you can see all of my curated seasonal protocols as well.

If you're experiencing persistent digestive issues or want personalized guidance on improving gut health, consider setting up a consultation with me. Together, we can develop a tailored plan that addresses your unique needs and promotes long-term digestive wellness.

Sources:
1. https://academic.oup.com/cid/article/41/Supplement_8/S547/569758?login=false
2. https://www.aafp.org/pubs/afp/issues/2012/0601/p1066.html
3. https://www.westmont.edu/sites/default/files/users/user1231/V19No4/Nick%20Flynn_final.pdf
4. https://pubmed.ncbi.nlm.nih.gov/21992955/