by Matt Weik, BS, CSCS, CPT, CSN
The BRAT weight loss plan has lengthy been a preferred alternative for treating abdomen points, particularly in kids. Consisting of bananas, rice, applesauce, and toast, the weight loss plan is considered simple to digest and low in fiber and fats, making it light on the abdomen.
Nonetheless, as medical data has superior, the effectiveness of the BRAT weight loss plan has come beneath scrutiny. Whereas it could present some reduction for sure forms of abdomen issues, specialists now imagine that it might not be the best choice for everybody.
On this article, we’ll take a more in-depth take a look at the BRAT weight loss plan and study the newest analysis that can assist you make an knowledgeable resolution about whether or not it’s best for you (or your kids).
Disclaimer: This text is for informational functions and isn’t meant to deal with or diagnose any situation. It is strongly recommended that you simply communicate together with your physician earlier than making any adjustments to your vitamin plan or attempting any weight loss plan, together with talking with a pediatrician if you’re contemplating the BRAT weight loss plan to your youngsters.
What’s the BRAT Food plan?
The time period “BRAT” is an acronym for the next meals in your weight loss plan:
- Bananas
- Rice
- Applesauce
- Toast
The idea behind the BRAT weight loss plan is that by consuming solely bland, easy-to-digest meals, you’ll be able to cut back the signs of a abdomen sickness or situation. These signs typically embrace diarrhea, nausea, and vomiting. These meals are additionally believed to advertise quick restoration after a abdomen sickness.
What Can You Eat on the BRAT Food plan?
Whereas some medical professionals differentiate between a bland weight loss plan and the BRAT weight loss plan, there may be normal settlement that the latter is a subset of the previous. The BRAT weight loss plan is commonly beneficial for people experiencing digestive points similar to diarrhea, vomiting, and abdomen upset, and it sometimes consists of extra than simply bananas, applesauce, rice, and toast.
The important thing characteristic of the BRAT weight loss plan is that it consists of bland, simply digestible meals which can be light on the abdomen and will assist to scale back the quantity of stool produced. A lot of these meals are typically known as “binding” meals, which means they may also help agency up unfastened stool.
Acceptable bland meals for the BRAT weight loss plan:
- Crackers
- Weak tea
- Cooked cereals
- Broth
- Apple juice or flat soda
- Boiled or baked potatoes
Meals to keep away from on the BRAT weight loss plan:
- Milk and dairy
- Proteins, similar to steak, sardines, pork, and salmon
- Something fried, fatty, spicy, or greasy
- Uncooked veggies, together with salad greens, carrot sticks, broccoli, and cauliflower
- Acidic fruits, similar to berries, grapes, oranges, lemons, and limes
- Very popular or chilly drinks
- Alcohol, espresso, or different drinks containing caffeine
How Lengthy Ought to You Observe the BRAT Food plan?
Whereas many in style diets intention to supply a long-term approach of consuming, the BRAT weight loss plan is just not supposed to be a life-style weight loss plan. As a substitute, it’s a short-term strategy to getting essential vitamins whereas experiencing digestive points similar to diarrhea and nausea.
The BRAT weight loss plan is designed to be light on the gastrointestinal system, because it consists of bland, simply digestible meals like rice, bananas, and applesauce.
Nonetheless, the BRAT weight loss plan is just not nutritionally full, because it’s low in protein, fiber, fats, and important nutritional vitamins and minerals. It’s essential to transition again to a various and balanced weight loss plan as quickly as doable to keep away from deficiencies and malnutrition. Because of this, the BRAT weight loss plan ought to solely be adopted for a brief time frame till you’ll be able to tolerate extra nutritious meals.
In case your signs persist past two days or in case you’re experiencing dehydration or different considerations associated to malnutrition, it’s essential that you simply search medical consideration. Your healthcare supplier can present personalised suggestions for the way lengthy it is best to observe the BRAT weight loss plan and when it’s acceptable to transition again to a extra full and balanced weight loss plan.
What Are Some Science-Backed Advantages of the BRAT Food plan?
Following the BRAT weight loss plan is believed by some to supply quite a few benefits for people with an upset abdomen and diarrhea, together with:
1. Firmer stools
The BRAT weight loss plan may also help cut back the frequency and looseness of bowel actions by offering meals which can be simply digested. A scientific evaluate carried out in 2019 reported that quite a few research had discovered inexperienced banana pulp to be efficient in decreasing each diarrhea and constipation in kids.
2. Light on the abdomen
The BRAT weight loss plan consists of meals which can be bland and low in fats and protein, which may also help to scale back irritation and irritation within the digestive system. In 2016, a examine concluded {that a} rice soup weight loss plan was an efficient therapy for diarrhea in kids.
3. Decreased nausea and vomiting
The BRAT weight loss plan consists of meals which can be low in odor and taste, which may also help to scale back emotions of nausea and forestall vomiting.
