How to Relieve an Upset Stomach with the BRAT Diet

Introduction:

We’ve all experienced an upset stomach at some point in our lives. It can be uncomfortable, painful, and downright annoying. Whether it’s due to food poisoning, an underlying condition, or a bad eating habit, an upset stomach can significantly affect our quality of life. Fortunately, there is a solution that has been proven to alleviate stomach issues: the BRAT diet. In this article, we will explore what the BRAT diet is, how it works, and the foods you should eat to relieve an upset stomach.

What is the BRAT Diet:

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. It is a bland diet that has been used for decades to help ease nausea, vomiting, and diarrhea. The BRAT diet is easy to digest and puts less strain on the stomach, making it an excellent choice for people recovering from gastroenteritis, a stomach virus, or food poisoning. While it’s not meant to be followed longterm, it can help provide relief during a digestive flareup.

How Does the BRAT Diet Work:

The BRAT diet works by providing your body with simple, low-fiber foods that are easy to digest. Bananas are high in potassium and can help replace lost electrolytes due to diarrhea. Rice is bland and low in fiber, making it less likely to irritate the digestive tract. Applesauce is also low in fiber and can help replenish lost fluids in the body. Toast is usually made from white bread, which is easier to digest than whole wheat bread.

What to Eat on the BRAT Diet:

While we know the four pillars of the BRAT diet, it’s essential to note that there are additional foods that you can eat to help soothe an upset stomach. Bland foods like crackers, boiled potatoes, plain chicken soup, and cooked carrots can be added to your diet, as long as they are easy to digest. It’s vital to avoid spicy, fatty, or acidic foods, as they can irritate the digestive system and make symptoms worse.

Sample BRAT Diet Plan:

Here’s a sample BRAT diet plan that you can use if you have an upset stomach:

Breakfast: Banana smoothie with rice milk and cooked white rice
Snack: Plain toast with a small amount of butter or jam
Lunch: Toasted white bread with applesauce and a banana
Snack: Bland crackers
Dinner: Plain chicken soup with boiled potatoes and cooked carrots
Snack: Rice pudding or rice cake

Conclusion:

The BRAT diet is a proven way to alleviate an upset stomach. While it’s not a long-term solution, it can provide much-needed relief during a bout of digestive distress. By eating simple, easy-to-digest foods, you can give your stomach time to heal and replenish lost fluids and electrolytes. Remember to avoid spicy, fatty, or acidic foods, and slowly reintroduce your regular diet once your symptoms have resolved. If your symptoms persist or worsen, it’s essential to contact your healthcare provider for further evaluation.