BRAT Diet Alternatives: What to Eat If the BRAT Diet Isn’t Enough

Why the BRAT Diet Might Not Be Enough for Everyone

The BRAT Diet, although effective for short-term relief, is not a balanced or nutrient-rich diet for prolonged use. While bananas, rice, applesauce, and toast are easy to digest and low in fiber, they also lack several critical nutrients like protein, healthy fats, and many essential vitamins and minerals. These are necessary for full recovery and long-term digestive health.

The BRAT Diet doesn’t provide adequate protein, which is essential for repairing tissues, supporting immune function, and maintaining muscle mass. Likewise, it lacks healthy fats that are important for cell function, brain health, and reducing inflammation. Furthermore, it provides limited vitamins and minerals, such as vitamin C, vitamin A, and folate, all of which are necessary for immune health and overall vitality.

While the BRAT Diet can be a useful tool for temporarily soothing an upset stomach, it’s crucial to gradually incorporate more nutrient-dense alternatives as your digestive system heals. Let’s explore some of the best BRAT Diet alternatives that can help you get the nutrition you need while still being gentle on your digestive system.

The Power of Bone Broth: A Healing, Nutritious Alternative

One of the best BRAT Diet alternatives that is gentle on the stomach yet full of nutrients is bone broth. Bone broth is made by simmering animal bones and connective tissue for an extended period of time, creating a rich liquid full of amino acids, collagen, gelatin, and essential minerals like calcium, magnesium, and phosphorus.

Not only is bone broth incredibly soothing to the digestive system, but it also provides high-quality protein that can aid in recovery and immune support. Collagen, in particular, is known to support gut health by helping to repair the lining of the digestive tract, making it a great option for anyone recovering from gastrointestinal issues.

Bone broth is also highly hydrating, which is especially important if you’ve been losing fluids due to diarrhea or vomiting. Its low-fat content, combined with its rich nutrient profile, makes it an ideal food to incorporate into your recovery diet. Sip on a warm bowl of bone broth or use it as a base for soups and stews to increase your nutrient intake while still being gentle on your stomach.

Steamed or Boiled Vegetables: Gentle on the Stomach, Rich in Nutrients

While the BRAT Diet relies heavily on carbohydrates like rice and toast, it doesn’t include many vegetables—an essential component of a balanced diet. Steamed or boiled vegetables are a great alternative because they are easy to digest and provide important vitamins, minerals, and fiber.

Vegetables like carrots, zucchini, and sweet potatoes are naturally gentle on the digestive system when cooked until soft. These veggies are rich in fiber, which promotes healthy digestion, and they provide essential nutrients like vitamin A, potassium, and antioxidants. Steaming or boiling the vegetables helps break down the fibers, making them more easily digestible.

Additionally, root vegetables like sweet potatoes provide complex carbohydrates that help replenish lost energy without causing irritation. They also contain prebiotic fiber, which supports the growth of beneficial gut bacteria, further aiding in the healing process of the digestive tract.

Incorporating a variety of steamed or boiled vegetables into your meals ensures that you’re getting the vitamins and minerals your body needs for recovery. These foods provide a gentle yet nutritious alternative to the carb-heavy BRAT Diet.

Plain Chicken or Turkey: A Lean Protein for Healing and Recovery

Another key nutrient missing from the BRAT Diet is protein. Protein plays an essential role in repairing tissue, supporting immune function, and maintaining muscle mass—especially during periods of illness or recovery. If you find that the BRAT Diet isn’t enough to support your healing, adding lean proteins like chicken or turkey is an excellent alternative.

Opt for plain, skinless chicken or turkey breast that has been boiled, baked, or grilled to keep it easy on the stomach. These proteins are easily digestible and provide the amino acids your body needs to heal. Unlike the higher-fat meats, lean poultry helps minimize stress on the digestive system while still providing a solid protein source.

You can enjoy lean proteins in simple preparations, like plain chicken broth, boiled chicken, or turkey meatballs. As you recover and your appetite returns, these lean proteins can be easily incorporated into soups, stews, and casseroles, offering a nutrient-dense and satisfying alternative to the BRAT Diet’s carbohydrate-heavy offerings.

Applesauce Alternatives: Nutritious and Gentle on the Stomach

Applesauce is one of the foods on the BRAT Diet, but it doesn’t provide a broad range of essential nutrients. While applesauce is easy to digest, it lacks a variety of vitamins and can be relatively low in fiber. If you’re seeking an alternative that offers more nutritional value, try pureed fruits and vegetables.

For example, pureed pears, peaches, or avocados are great options. These fruits provide fiber, healthy fats, and essential nutrients like vitamin C, potassium, and folate. Avocados, in particular, are an excellent source of healthy fats, which can help with the absorption of fat-soluble vitamins and promote healing in the digestive system.

For a nutrient-packed alternative to applesauce, consider blending fresh or frozen fruits into a smooth puree. You can also add a small amount of honey or cinnamon for flavor without overwhelming the stomach. Pureed fruits and vegetables provide a gentler yet more nutrient-dense option than applesauce alone.

Oatmeal and Porridge: A Balanced Source of Energy and Nutrients

Another alternative to the BRAT Diet’s carb-heavy options like white rice and toast is oatmeal or porridge. Oats are a whole grain that provides soluble fiber, which helps to regulate digestion and support gut health. They are easy to digest and have a soothing effect on the stomach, making them a great choice for those recovering from digestive upset.

In addition to providing fiber, oatmeal is rich in vitamins and minerals, including iron, magnesium, and B vitamins, which are essential for energy and recovery. Oats are also a source of antioxidants, which help reduce inflammation and support immune function.

To prepare oatmeal, opt for steel-cut or rolled oats over instant varieties, as they are less processed and provide more nutrients. You can cook oats with water or a small amount of milk for a creamy, comforting texture. Add a spoonful of honey or mashed fruit for natural sweetness and additional nutrients.

Hydration Alternatives: Coconut Water and Herbal Teas

When recovering from digestive distress, staying hydrated is essential. The BRAT Diet’s focus on bland foods can sometimes leave you with limited options for replenishing fluids and electrolytes. A great alternative is coconut water, which is naturally rich in electrolytes like potassium and sodium. These electrolytes help restore fluid balance in the body and prevent dehydration, particularly when you’ve been losing fluids due to vomiting or diarrhea.

In addition to coconut water, herbal teas like ginger, peppermint, or chamomile can provide soothing relief for an upset stomach. Ginger tea, for example, has natural anti-nausea properties that can help reduce feelings of nausea, while chamomile tea can calm the digestive system and promote relaxation.

By incorporating hydrating alternatives like coconut water and herbal teas into your routine, you can ensure that you’re getting the fluids your body needs to recover, while also enjoying the healing benefits of these beverages.

Gradually Transitioning to a Balanced Diet

While the BRAT Diet can help you recover in the short term, it’s important to transition to a more balanced and nutrient-rich diet as your digestive system heals. Slowly reintroducing a variety of fruits, vegetables, lean proteins, and healthy fats will not only speed up your recovery but also provide the nutrition your body needs to thrive in the long term.

Start by adding more nutrient-dense, easily digestible foods, like those mentioned above. As your digestive system becomes stronger, gradually increase the variety of foods in your diet. Incorporate whole grains, lean proteins, healthy fats, and a range of fruits and vegetables to provide a balanced source of nutrients.

A Healing Diet That Meets Your Needs

While the BRAT Diet may offer short-term relief for digestive issues, it’s important to look beyond this restrictive eating plan for a more balanced and sustainable approach to recovery. By incorporating bone broth, steamed vegetables, lean proteins, pureed fruits, and oatmeal, you can give your body the nutrition it needs to heal and recover fully.

Remember, your body requires a variety of nutrients to maintain energy, repair tissues, and support overall health. The BRAT Diet is just the beginning of your healing journey. With the right alternatives, you can nourish your body, promote digestive health, and get back to feeling your best. Always consult with a healthcare professional if you have concerns about your diet or digestive health, and take a gradual approach to reintroducing a variety of foods as your recovery progresses.