BRAT Diet Extended Food List & Alternatives!


The BRAT Diet names actually stands for the acronym Bananas, Rice, Applesauce, and Toast. These are all bland foods that are known to help stomach and digestion issues. Although these four foods are outlined in the title, there are other foods that the diet allows. If the food is considered bland, it is most likely allowed. Keep in mind that this diet is not designed to help you lose weight. This diet was created for health purposes and as a general 48 hour “cleanse” for your body to stabilize and get back to normal. To find out more about the diet, visit here.

The BRAT Diet Food List

  • Applesauce
  • Bananas
  • Boiled Potatoes
  • Broth
  • Crackers
  • Cooked Cereals (Oatmeal and Cream of Wheat)
  • Rice
  • Toast
  • Weak Tea

Check out the grocery list here.

Foods To Stay Away From While On the BRAT Diet

  • Alcohol
  • Apple
  • Broccoli
  • Carrot
  • Cauliflower
  • Coffee
  • Cold Drinks
  • Caffeinated Drinks
  • Dairy
  • Fatty Foods
  • Fruits
  • Fried Foods
  • Grapefruit
  • Greasy Foods
  • Hot Drinks
  • Milk
  • Orange
  • Pineapple
  • Pork
  • Raw Veggies
  • Salad Greens
  • Salmon
  • Sardines
  • Spicy Foods
  • Steak
  • Tomato

Alternatives to the BRAT diet

The BRAT diet is often coupled and compared to the CRAM diet. This CRAM diet, like the BRAT diet,  is also an acronym. This stands for Cereal, Rice, Applesauce, and Milk. Some say that in relativity to your stool, it is best to start with the BRAT diet and once the issues improve, move to the CRAM diet.  Many associate the diets with just that, a treatment for diarrhea. These diets are designed to alleviate pressure on your intestine but are not meant for long term use at all. Both food plans lack the essential fats and proteins.


*Individual results will vary.
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Originally from LA but have found home in a small city and while studying at Boise State University have discovered an interest and passion for health and nutrition. I love learning and discovering everything there is to know about how we can improve our lives with better understanding of what helps to keep our body and mind healthy and strong.