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You may have heard about “Brat Summer,” but have you heard of the B.R.A.T. diet? This dietary plan is the opposite of the brat party girl persona, but it can be a secret weapon in calming various stomach issues. The B.R.A.T. diet, which includes bananas, rice, applesauce, and toast, is often recommended by registered dietitians for patients experiencing acute diarrhea, nausea, or specific stomach bugs like norovirus. These foods are gentle on the stomach, easily digestible, and can provide essential nutrients without further irritating the digestive system.
According to Tamara Duker Freuman, M.S., R.D., C.D.N., author of “The Bloated Belly Whisperer,” some people find relief from symptoms by eating, while others may not. Consuming bland and non-acidic foods like toast or oatmeal can be soothing for indigestion or an upset stomach. Joy Bauer, M.S., R.D.N., C.D.N., author of “Joy Bauer’s Superfood!,” emphasizes that an empty stomach can worsen nausea. If you suspect your gastrointestinal issues are not related to diet, it’s advisable to consult a gastroenterologist to address the root cause.
Here are 15 B.R.A.T. diet-friendly bites and beverages that may help ease stomach discomfort, along with some foods to avoid when feeling queasy. Kefir, a probiotic-rich fermented milk drink, is recommended by Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT, Good Housekeeping’s resident dietitian, for its gut-balancing properties and immune system support. Look for low-sugar options to prevent exacerbating symptoms.
Green beans, applesauce, cooked carrots, white rice, and chicken are also highlighted as easily digestible and nutrient-rich options during bouts of digestive distress. These foods can provide essential nutrients and aid in restoring balance to your stomach.
“Adding lean proteins to your plain white rice or a baked sweet potato can be a beneficial choice,” suggests Stamm. Bananas are easy to digest and gentle on the stomach and upper gastrointestinal tract, according to Julie Upton, M.S., R.D., from Appetite for Health. They are high in fiber, which aids in digestion and recovery from diarrhea, while vitamin B6 reduces bloating and magnesium helps relax muscles. Keep your stomach from becoming too empty when feeling queasy by nibbling on white toast or soda crackers, advises Upton, as they are easily digestible carbohydrates that won’t linger in your stomach. Opt for eggs over high-fat proteins like processed meats, as they are easier to digest and can provide the necessary protein without making you feel overly full. Including oats in your diet can soothe stomach issues and prevent future problems, as the soluble fiber helps move food through your digestive system. Prebiotic foods like tomatoes can enhance gut health by nourishing beneficial bacteria in the digestive tract, while sweet potatoes, rich in calcium, magnesium, and potassium, help reduce bloating and aid in digestion. Ginger has been known to alleviate nausea and vomiting, making it a good remedy for tummy upsets. Staying hydrated with water and unsweetened beverages is important for maintaining proper digestion and preventing constipation. And if constipation is a recurring issue, a cup of coffee may help get things moving.
Research indicates that starting your day with a cup of coffee can offer more than just a morning pick-me-up. Studies have shown that the combination of caffeine and the plant-based antioxidants found in coffee may have a positive impact on regularity. However, individuals who are sensitive to caffeine, experiencing nausea, or dealing with reflux unrelated to constipation should steer clear of caffeinated beverages. For those whose stomachs are easily upset by acid, coffee might not be the best choice, according to nutrition expert Freuman.
When it comes to maintaining a healthy stomach, being mindful of what you eat plays a crucial role in both soothing and preventing digestive issues. Steering clear of certain foods known to trigger stomach discomfort can help in managing symptoms. Here are some common culprits to avoid:
– Fried and greasy foods: Rich in fats, these foods can be challenging for the body to digest, potentially leading to diarrhea and bloating, as noted by Bauer, a dietary specialist.
– Spicy foods: While enjoyable to many, hot and spicy dishes can often result in gastrointestinal discomfort such as reflux, indigestion, and diarrhea for a significant portion of the population, according to Bauer.
– Cruciferous vegetables: Although packed with fiber and essential nutrients, vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage can sometimes cause gas, bloating, cramps, constipation, or diarrhea if introduced too rapidly into the diet, advises Bauer.
– High-fiber foods: Foods such as kale, beans, lentils, whole grains, and even popcorn, though beneficial due to their fiber content, can be challenging for the gastrointestinal system to process, potentially leading to digestive issues, explains Freuman.
– Sugar and sweeteners: Even natural sugars can be problematic for some individuals. Sweeteners like sorbitol and xylitol, commonly found in various products, have been known to cause bloating, gas, or diarrhea, as highlighted by Bauer.
– Alcoholic beverages: Alcohol has the potential to disrupt the secretion of gastric acid and relax the esophageal sphincter, which can result in stomach acid moving upwards into the esophagus, causing indigestion. Additionally, alcohol consumption may trigger diarrhea in certain individuals, warns Bauer.
Maintaining awareness of these potential triggers and making informed dietary choices can contribute to better digestive health and overall well-being. By being mindful of what we consume, we can take proactive steps to prevent and alleviate stomach discomfort, ultimately promoting a healthier gastrointestinal system.
