New Delhi: A stomach bug, commonly referred to as viral gastroenteritis, can temporarily disrupt the digestive system and cause symptoms such as diarrhoea, vomiting, abdominal discomfort and weakness. When these symptoms appear, many people turn to the traditional BRAT diet — bananas, rice, applesauce and toast — because the foods are bland and generally easy to digest.
However, nutrition advice has evolved, and experts say relying exclusively on the BRAT diet for several days may not provide enough protein, vitamins, minerals and other nutrients needed during recovery. Instead, once vomiting and severe diarrhoea begin to settle, a wider range of easily digestible foods can gradually be introduced.
Dr Satish Koul, Principal Director and Unit Head of Internal Medicine at Fortis Memorial Research Institute, Gurgaon, explains that the BRAT diet became popular because its foods are relatively gentle on the digestive system. However, its limited nutritional variety means it should not necessarily be treated as a complete recovery diet.
Why the BRAT diet became popular
The BRAT diet consists of bananas, rice, applesauce and toast. These foods are relatively bland and contain limited amounts of fat and fibre, making them easier for some people to tolerate when the stomach is unsettled.
Bananas can also provide potassium, while rice and toast supply easily digestible carbohydrates that can provide energy when appetite is reduced.
However, vomiting and diarrhoea can cause the body to lose considerable amounts of water and electrolytes. Simply eating bananas, rice, applesauce and toast does not adequately replace all these losses.
This is why hydration and electrolyte replacement remain more important priorities during the acute stage of gastroenteritis.
Why a strict BRAT diet may not be enough
According to Dr Koul, restricting food intake to the four BRAT foods can leave the diet nutritionally inadequate, particularly if followed for an extended period.
As symptoms improve, people can gradually return to a more balanced diet containing carbohydrates, protein and nutrient-rich foods according to their tolerance.
A wider diet can also help the body recover from the nutritional stress associated with an infection. Rather than waiting until all symptoms disappear before eating normally, small amounts of suitable foods can be introduced progressively.
The approach should be individualised because tolerance varies. Some people may be able to resume a regular diet relatively quickly, while others may need several days of gradual dietary expansion.
Can fibre help after diarrhoea?
Fibre has an important role in digestive health, but the type and timing matter.
Soluble fibre can absorb water and form a gel-like substance in the digestive tract. This may help make loose stools more manageable. Foods containing soluble fibre include bananas, oats, apples and cooked carrots.
Certain fibres also act as food for beneficial gut bacteria. This may support the gut microbiome as it recovers after an intestinal infection.
However, this does not mean that people with acute diarrhoea should immediately consume large quantities of fibre.
Dr Koul cautions that during the acute stage, large amounts of insoluble fibre — such as bran, raw vegetables and some whole grains — may increase bloating or abdominal discomfort in some people.
Therefore, fibre should be reintroduced gradually as vomiting and diarrhoea improve.
Eight foods that can be introduced gradually
Once the stomach begins to settle, several simple foods can provide energy and nutrients without being excessively heavy.
1. Bananas
Bananas are soft, easy to eat and provide carbohydrates and potassium. They can be useful when appetite is poor and some electrolytes have been lost.
2. Oatmeal
Well-cooked oatmeal provides soluble fibre and carbohydrates. It can be prepared simply without excessive sugar, butter or other ingredients that may be difficult to tolerate during recovery.
3. Applesauce or cooked apple
Cooked apple or unsweetened applesauce can provide soluble fibre while being relatively gentle on the digestive system.
4. Boiled potatoes
Plain boiled potatoes provide carbohydrates and potassium. They can be eaten without heavy spices, butter or rich sauces while the stomach is recovering.
5. Cooked carrots
Soft, cooked carrots can provide nutrients and soluble fibre while being easier to digest than raw vegetables.
6. Rice with cooked vegetables
Plain rice can gradually be combined with soft, well-cooked vegetables as digestive symptoms improve. This offers greater nutritional variety than eating plain rice alone.
7. Soft fruits
Soft fruits can be introduced according to individual tolerance. It is better to start with small portions and avoid foods that worsen bloating or diarrhoea.
8. Vegetable soups
Light vegetable soups can provide fluid as well as some nutrients. They can be particularly useful when solid food is difficult to tolerate.
Hydration remains the biggest priority
When someone has repeated vomiting or diarrhoea, dehydration can become a bigger immediate concern than food intake.
The body loses water as well as electrolytes such as sodium and potassium. Oral rehydration solution (ORS) is therefore an important option for replacing both fluids and electrolytes.
Small, frequent sips may be easier to tolerate than drinking a large quantity of fluid at once, particularly when nausea is present.
Other fluids may also be tolerated depending on the individual, but very sugary drinks can sometimes worsen diarrhoea. Coconut water can provide fluids and some electrolytes, but it should not be considered a replacement for ORS when significant dehydration is present.
Signs of dehydration can include excessive thirst, dry mouth, reduced urination, weakness and dizziness. More severe dehydration can cause confusion and requires urgent medical attention.
Small meals may work better than fasting
A common response to vomiting or diarrhoea is to stop eating altogether. However, prolonged restriction can make it harder to meet the body’s nutritional requirements during recovery.
Dr Koul recommends moving away from a rigid BRAT-only approach and instead eating small, frequent meals as symptoms improve.
Simple foods can initially be eaten in modest quantities. As tolerance improves, the diet can gradually become more varied.
The goal is not to force a large meal immediately after an episode of vomiting, but also not to remain on an extremely restricted diet unnecessarily.
Indian foods that can offer a practical alternative
For Indian households, recovery does not necessarily require following the traditional BRAT combination. Several familiar foods can provide a broader range of nutrients while remaining relatively easy to digest.
Plain or lightly prepared khichdi made with rice and dal can provide carbohydrates and some protein. Dalia can also be introduced depending on tolerance.
Soft idli may be another option because it is steamed and generally light. Plain dahi may be tolerated by some people, although dairy products should be avoided temporarily if they worsen bloating or diarrhoea.
Light vegetable soups, cooked vegetables and simple rice-based meals can also be introduced progressively.
It is advisable to avoid very spicy, oily or heavily fried foods while the digestive system is still sensitive.
When should you see a doctor?
Most uncomplicated stomach infections improve with adequate hydration and gradual dietary recovery. However, certain symptoms should not be ignored.
Medical attention is advisable in cases of persistent vomiting, bloody diarrhoea, severe dehydration, high fever, dizziness, confusion or symptoms that continue for several days.
Infants, older adults and people with underlying medical conditions can be particularly vulnerable to dehydration and may require medical assessment sooner.
The takeaway
The BRAT diet may still provide a few bland foods that are useful during the early recovery period, but experts no longer recommend treating it as a complete diet for prolonged recovery from gastroenteritis.
The better approach is to prioritise hydration and electrolyte replacement, followed by small, frequent meals and a gradual return to a balanced diet. Easily tolerated foods containing carbohydrates, soluble fibre and eventually adequate protein can help provide broader nutritional support.
Rather than following a highly restrictive diet for several days, recovery should be guided by symptoms and individual tolerance. If vomiting, diarrhoea or signs of dehydration become severe or persistent, professional medical advice is essential.
