I recently had a bout with a gastrointestinal issue that had me searching my memory for what would be best for me to eat or drink during this time.
Although my mom never referred to it as BRAT, I knew she would give us bananas, (she skipped rice), applesauce and toast and nothing very heavy like meat or vegetables.
The interesting thing was that when the stomach issues kept me in the bathroom way too frequently recently and with accompanying gastrointestinal “yuckiness”, I reverted immediately to her way of handling it which became the same way I treated this problem with my children. B – R – A- T became the well-known diet when this sort of stomach issue appeared.
But I wondered if it really was the best – frankly it did not seem effective in my situation. So, as I reflect on this, I realized many such “truisms” from my raising exist in my habitual responses today. This was one I decided to check out a bit more. Yes, my mom didn’t have the internet, thus, all those “remedies” seemed to be passed down by parents or close peers with whom parenting advice was shared.
No surprise – I found the description of BRAT as an acronym that stands for bananas, rice, applesauce and toast. In the past, pediatricians would recommend the BRAT diet to treat stomach problems in children. But it is recommended less often today, I found as I researched.
In fact, one source said experts believe the BRAT diet may not be the best option for treating stomach issues. And another surprise finding – the information is that there has been no research or studies to cite on the BRAT diet was mentioned in multiple articles. That’s amazing. Did we just assume it was true? Not worth studying? Don’t know.
So I did a little common sense review – these 4 foods are all bland and maybe using them for short durations can be helpful. But one source pointed out there are risks in following this diet for an extended period of time because it is so low in dietary fiber, protein and fat. Makes sense.
Other sources made a distinction between bland food diet and BRAT diet. The key seemed to be the thought that eating bland foods would be gentle on the stomach – and some additional foods were added that would be “binding foods”, meaning low in fiber and may stop diarrhea by firming up your stool – that also makes sense. (They suggested crackers, cooked cereals, weak tea, apple juice, broth or broiled/baked potatoes in that category.) Again, seems to make sense.
To be avoided – since we addressed what it helps to eat, we need to look at what you perhaps need to NOT eat. In this category, one source suggested avoiding milk & dairy, anything fried, greasy, fatty, or spicy, proteins such as steak, pork, salmon & sardines plus raw veggies such as salad greens, carrot sticks, broccoli, and cauliflower. Others on this “avoid” list also make sense – acidic fruits (berries, grapes, oranges, lemons & limes), very hot or cold drinks, alcohol, coffee, or other drinks containing caffeine. Other sources added nuts and beans plus energy drinks and the whole category of fast foods.
So, try to think about what is left! Interestingly, this other source suggested limiting meat intake to small portions (so you can get protein), eggs were good along with bananas (look at that!) and avocados. However, one source suggested healthier alternatives of starchy vegetables, leafy greens, zucchini, bell pepper, melons, kiwi, and berries (in moderation).
OK, here is where I threw up my hands and said “Enough, already” – BRAT was so much easier. Plus, from that last “alternative healthier” choices were two that would set my system off terribly – bell peppers and melons would send me to “burping-belching-all-day-long” territory.
Did I mention there are no official studies with regard to the BRAT diet?
It appears the American Academy of Pediatrics changed its ‘recommendation’ in the late 1990’s after determining that the BRAT diet lacked key nutrients – such as fiber, calcium, protein, fat and vitamin B12 – to help children recover. Instead, a healthy well-balanced diet was deemed better for recovery than the highly restrictive BRAT diet.
So, then, another group weighed in – the Texas Children’s Pediatrics and Texas Children’s Urgent Care via their chief medical officer, Dr. Stanley Spinner. He said that when you get an intestinal infection, certainly with the lower GI with diarrhea, typically you want to give starchy foods or foods that are known to slow down the motility of your gut.. and relieve the diarrhea faster….wait do you know what foods slow down the motility of your gut? If you do, you are more educated than I.
He pointed out that with diarrhea, you’re going to usually get some inflammation or some damage to the lining of the gut. And what is necessary is for that to heal. (Seriously? Not really profound.)
Yes, he finally gave the info that the AAP recommends parents resume feeding their children a regular, nutritious diet that includes complex carbohydrates, fruits, vegetables and lean protein, such as eggs and chicken. And here’s the grand finale – he said the BRAT diet isn’t the AAP’s recommended course of treatment for stomach issues anymore. He just pointed us to a doctor or pediatrician for direction.
Now I get it that you want to rule out another medical condition, especially a serious one. But I also remember hearing from a naturopath that there is no nutrition class in medical school – or if there is one, there is no final exam on it.
And then at the end of Dr. Spinner’s information, he adds that despite “its reputation as a cure for gastrointestinal issues, the BRAT diet hasn’t been proven effective in recent clinical studies for the relief of stomach issues.” Well, I thought there were no studies since other sources shared that info. “On the other hand”, says Spinner, “a 2015 study found that a bland diet, which includes more nutrients and foods like whole grains, low-fiber vegetables and small amounts of healthy fats, has been shown to improve gastrointestinal issues. Neither, however are intended to be followed for an extended period and haven’t been studied for long-term health effects.”
Now, I am really getting confused. The last set of information was jointly written by Dr. Spinner and nutrition experts along with some dietitians.
I finally pulled out their bottom line – if you have an upset stomach and diarrhea, it’s best to eat simple foods that you know sit well in your stomach instead of severely restricting your diet. (yes, I checked – there is no definition of “simple foods”) Overwhelm is setting in.
I think the biggest piece I gleaned is what I will plan to do, anyway – apply my common sense. I know what sits well in my stomach and is bland enough to not stir things up, and I know to stay hydrated, especially replacing electrolytes. If things persist for longer than a few days, or get especially severe, I would seek out a wholistic style medical person to help rule out a major issue.
Meanwhile, being a person who also uses essential oils along with common sense, I would see if have any of these Youngevity blends or pure essential oils on hand and make a tea with one drop for slow sipping (children only drink ¼ cup of this): Basil, Coriander, Cumin, *Dill Blend, Marjoram, Rosemary, Spikenard,* Sweet Soothe, *Organ Master, Bergamot, Anise, Cinnamon Bark, Cardamom, Turmeric. (*indicates a trademarked blend). You can find these HERE.
I hope this has been of help to you as I slogged through the multiple sources and lists of do’s and do not’s trying to find the consensus. It appears this is another area of “no magic button” to push for instant relief. But common sense and some basic nutrition info should serve us well.
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