Don’t be a B.R.A.T.

Today’s topic (the infamous stomach bug and subsequent BRAT diet to cure oneself) is not one of my favorite topics, but this past week it… “came up.” (groan, I know…)

Since I don’t particularly like any of the components of the BRAT diet (which in case you aren’t familiar, is the go- to food choices of those who have recently had food poisoning/ stomach flu/ similar, and consists of:

  • Bananas
  • Rice (white rice, that is)
  • Applesauce
  • Toast (again, this is your basic white bread, not any yummy seeded loaf or anything)

So what’s a girl to do? I made it half a day on sips of water and puffed rice, and then my growling, churning, hungry stomach demanded I go to town on some of these simple starchy, dreadfully dull foods. Just like any other recipe, I had a hard time following the rules “exactly”…

First off, bananas. I can barely stomach bananas on a regular day, so I knew I would have to whip up some “bananarama” as I call it, or pureed frozen banana chunks, also known in some circles as “banana soft serve.” Usually I would add all kinds of “fixings” like peanut butter or m&ms or more fruit, but today I kept it simple with just a dash of cinnamon. (pictured below- strawberry soft serve from a different day when I had the energy to photograph my food for y’all…)


Next up, rice. Well, I don’t like white rice much at all and it takes forever to cook, but I figured that oatmeal or quinoa flakes would be similar to digestion and so I have been eating a little bit of each of these. I incorporated my version of toast, saltines, as a garnish to both of these bowls, and I have to say- oatmeal with saltines is actually really tasty! (below are quinoa flakes without saltines, from a previous venture)


Applesauce is pretty standard. I don’t love it, but I’ve been having it in place of my usual daily serving of fruit (raspberries or blackberries still seem a little harsh for my poor belly). Toast we got “out of the way” with the saltines, so I graduated to a few items off the brat menu:

-mashed potatoes (tonight will be my third night in a row)- instead of using a kind of dairy that is too hard on my stomach like milk or butter, I’ve been using plain yogurt (siggi’s skyr to be precise) which has probiotics in it- yay yay happy in my belly!- and also makes the mashed potatoes really creamy. Greek yogurt would be just the same.

-rather than my usual favorite beverage (beer, coconut la croix, zevia cream soda) I bought a few synergy kombucha drinks to get even MORE probiotics going in my guts. They aren’t my favorite, but taste better than I thought they would.

Along with these boring-ass foods, I’ve also been keeping with my typical vitamin regimen and drinking lots of chamomile, peppermint, and ginger tea as well as water. I sure hope I’m back to normal soon, though… I miss my peppers!

What do you eat when you’ve been hit with a tummy flu? Do you have any other variations on the bland diet brat diet for me to try? Does anyone else put saltines in their oatmeal?



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14 Responses to Don’t be a B.R.A.T.

  1. Ada says:

    Jello, flat ginger ale, and dry wheat toast are my standbys for a stomach virus. So sorry you haven’t been feeling well. Is there anything worse than stomach yucks?

  2. Jasmine says:

    Oh no! You poor thing! How are you feeling now?

    I’ve never heard of the BRAT diet before, but it makes sense. Whenever I get sick I tend to stick to toast and lemonade. I’m lucky because I can eat the same meal for weeks on end and not get bored of it, so I can eat toast for four or so days on end and not care.

    I hope you feel better soon.

    x Jasmine

    PS. Thank you for your gorgeous comment on my post about my brother’s honeymoon surprise. Knowing that my photos are worth coming back for is such a wonderful compliment.

  3. Sergio says:

    surely amazing, I really like how it looks like! yommi
    keep reading xx

  4. Libby says:

    Well this proves that I am weird. I don’t mind the B.R.A.T. diet and I often have to eat it. Cheese and butter work for me though, as you know I don’t have the flu! Great post and ideas.

  5. Alyssa says:

    Oh no! That can’t be fun…to deal with or recover from! I’ve never heard of BRAT before but I know I would not be able to do it. I hope you are feeling better!!

    While on the Whole 30 I started drinking kombucha! I actually like it! Well, maybe love as I’ve been drinking it for the last few weeks…

  6. shell flower says:

    Bummer that you were sick. Reeds X-tra ginger ale always helps me. Also licorice spice tea with chamomile is really soothing. The kombucha is a great idea. I always love some broth or Japanese noodle bowls as I’m regaining strength.

  7. decoybetty says:

    Aw, I’m so sorry. My mom always just gave me very toasted toast and so that’s always what I want after a stomach flu. Although now that I’m gluten free it has to be gluten free bread, which is gross on a good day.

  8. Raymund says:

    With or without flu I eat really well.

  9. I never imagined eating oatmeal as a salty breakfast dish, but the more I think about it, the more it makes perfect sense. I need to try that asap!

    When I’m sick, I normally drink lots of tea or soda water. And eat soup.

    I hope you feel better soon, hon. Hugs. xo

  10. When I was sick all it was was toast, toast, toast.

  11. Marissa says:

    Ugh… there is NOTHING that feels worse than a stomach bug. :( I hadn’t heard of the B.R.A.T. diet before, but my mom always told me to eat ABC foods for an upset tummy: apples, bananas, cereal.

  12. Mary says:

    I’m laying in bed poorly right now but could not stomach anything on the BRAT diet! Bananas make me gag just from the smell, Rice was the last thing I ate before I was ill (put me off rice for a while!), Applesauce makes me throw up on a regular day and I could probably stomach toast IF I could get out of bed and stand up long enough to make it!
    Day 1 involved no food at all and then this morning my boyfriend brought me a bagel which I managed to pick my way slowly through (v.v.slowly…it took over an hour!). Other than that orange juice has been getting me through the week. Orange juice has always been my Mum’s cure to everything. Lots of vitamin C! I’m looking forward to hopefully attempting a small meal later, of the real food variety.
    Hope you’re feeling better!

  13. Kristina says:

    Ugh… I ate soo many bananas when I got Dehli Belly in India, as well as probiotic yogurt in an attempt to kill the bad bacteria. I even love bananas but I was sick of them at that point, but they were pretty much the only thing my tummy could handle.

  14. Gabriele Mitschelen says:

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