08/17/2026
The BRAT diet isn't for annoying children. What is it, and is it a good idea?
For years, people with diarrhea or nausea were told to eat bananas, rice, applesauce, and toast — the “BRAT” diet.
But experts no longer recommend limiting yourself to only those four foods. The diet does not provide enough nutrients, and there is no good evidence that it helps people recover faster.
Bland foods may feel better when you are sick. Rice and applesauce are helpful if you have diarrhea. But the evidence does not support eating only BRAT foods.
The takeaway: Some health advice sticks around for a long time despite the lack of evidence.