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lifestyle · for nausea & upset stomach

Bland Diet and Oral Rehydration

Reviewed by the Nimbera editorial team · Last updated May 2026

The classic BRAT diet lacks controlled clinical trial evidence and is no longer formally recommended by the American Academy of Pediatrics due to nutritional inadequacy. Current evidence supports a gentle bland diet combined with oral rehydration to prevent dehydration. Cleveland Clinic and Harvard Health endorse this broader approach as practical recovery guidance.$0-$10 for ingredients; $5-$10 for electrolyte packets or drinks

How to use

When nausea is present, begin with small sips of clear fluids every 5-10 minutes: water, electrolyte drinks (Pedialyte, Gatorade diluted 1:1), or clear broth. Once fluids are tolerated for 1-2 hours, introduce small amounts of bland, easily digestible foods: plain crackers, dry toast, plain rice, boiled potatoes, bananas, or applesauce. Eat small amounts every 2-3 hours rather than large meals. Avoid fatty, spicy, or strongly scented foods until fully recovered.

How it works

Low-fiber, low-fat foods move through the gastrointestinal tract with minimal digestive workload, reducing mechanical stimulation of a sensitized gut. Oral rehydration solutions with glucose and electrolytes use the sodium-glucose co-transport mechanism to restore fluid and electrolyte balance even when the gut is irritated. Keeping the stomach partially filled with bland solids can reduce nausea triggered by an empty stomach.

Where to buy

All items available at any grocery store. Electrolyte solutions (Pedialyte, Liquid I.V.) at pharmacies and grocery stores.

Typical cost: $0-$10 for ingredients; $5-$10 for electrolyte packets or drinks

Safety notes

Oral rehydration is appropriate for mild to moderate dehydration only - if you cannot keep any fluids down for more than 12-24 hours, seek medical care for intravenous hydration. Strict adherence to BRAT-only foods for more than 24 hours is nutritionally inadequate, particularly for children. Electrolyte drinks high in sugar can worsen diarrhea in some cases - dilute sports drinks or choose oral rehydration salts. People with diabetes should monitor blood glucose when consuming sweetened rehydration products.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Cleveland Clinic Health Essentials. BRAT Diet: What It Is and Foods To Eat. 2023.

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.