Just like the summer trend, the popular BRAT diet may be on its way out.
Named one of the best diets of 2025 by US News & World Report, BRAT has often been hailed as a cure for an upset stomach and accompanying nausea, vomiting and diarrhea.
But the once highly recommended meal plan to ease stomach discomfort may be more myth than miracle worker.
With the Cyclospora outbreak causing bouts of excessive vomiting and explosive diarrhea, the importance of managing gastrointestinal distress has been heightened.
To help settle stomach symptoms for a day or two, many people turn to BRAT, also known as the bland diet, which stands for bananas, rice, applesauce and toast — key staples of the diet.
However, there’s limited research to support that this diet may be the best to ease symptoms of a stomach bug or help digestive troubles.
BRAT focuses on boring, easy-to-digest foods that are low in fat and fiber and easy to chew, helping settle stomach symptoms for a day or two.
When it comes to stomach ailments, there are no studies comparing the BRAT diet to other eating plans.
The American Academy of Pediatrics even no longer recommends a BRAT diet for children recovering from gastrointestinal illness, as it’s too restrictive.
The plan is very limited, with only the four options and no variations, providing very little to no essential nutrients, like protein, fiber, calcium and vitamin B12.
And the foods that can be eaten don’t provide the nutrients needed to repair the cells that line the gut or rebalance the gut microbiome.
“However, both apples and bananas contain a type of soluble fiber called pectin that binds excess water, which can help firm up your stools,” Dr. Jacqueline Wolf, a gastroenterologist at Beth Israel Deaconess Medical Center, told Harvard Health.
Plain white rice is also rich in resistant starch, which is converted to fiber in the gut.
Bananas also contain potassium, a mineral that should be replenished in those with diarrhea or vomiting.
But experts only suggest sticking to the plan for a day at most, especially for children.
“This diet should never be continued for more than 24 hours after the first episode of diarrhea,” Dr. Debora Duro, a pediatric gastroenterologist, told The New York Times.
There’s no need to stick only to these foods while you’re sick, as brothy soups, oatmeal, boiled potatoes, saltine crackers and unsweetened dry cereals are also easy to digest, according to Wolf.
As you’re able to keep more food down, slowly add back in more nutritious, but still easily digestible foods, like scrambled eggs, cooked vegetables and skinless chicken.
Avoid acidic foods, alcohol, caffeine, dairy, sugar, fried or spicy foods, and focus on rehydrating with water, uncaffeinated tea, electrolyte beverages and broth.
