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BRAT Diet helps you control loose motions without antibiotics

Updated: Oct 3, 2023

Diarrhea can be caused by bacterial or viral infections, parasites, or contaminated water, so it's essential to address the underlying cause. If you are experiencing severe or persistent diarrhea, you should consult a healthcare professional for a proper diagnosis and treatment.

In the meantime, you can consider the following dietary tips:

Hydration: Diarrhea can lead to dehydration, so it's crucial to stay hydrated. Drink plenty of clear fluids such as water, oral rehydration solutions, clear broths, or diluted fruit juices to replace lost fluids and electrolytes.

BRAT Diet: The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. These foods are easy on the stomach and can help firm up stools.

Plain Rice: Plain white rice, without added sauces or seasonings, can help bind the stool and provide a bland source of calories.

Boiled Potatoes: Boiled potatoes can also be a gentle source of nutrition.

Bananas: Bananas are easy to digest and can help replenish lost potassium.

Applesauce: Unsweetened applesauce can provide gentle fiber and calories.

Yogurt: Probiotic-rich yogurt with live cultures may help restore the balance of beneficial bacteria in your gut.

Avoid Certain Foods: While your digestive system is recovering, it's best to avoid spicy, greasy, fried, or dairy-heavy foods. These can irritate your stomach.

Avoid Caffeine and Alcohol: These can be dehydrating and irritating to the digestive system.

Small, Frequent Meals: Instead of eating three large meals, try smaller, more frequent meals throughout the day to reduce the strain on your digestive system.

Stay Away from Dirty Water: To prevent further episodes of diarrhea, avoid consuming water that you suspect is contaminated. Stick to purified or bottled water when possible.

Making homemade applesauce is easy and delicious. Here's a basic recipe for homemade applesauce:


  • 6-8 apples (use a variety like Granny Smith, Fuji, or Gala for a well-balanced flavor)

  • 1/2 cup water

  • 1/4 cup granulated sugar (adjust to taste, or omit for unsweetened applesauce)

  • 1/2 teaspoon ground cinnamon (optional)

  • A pinch of salt (optional)

  • 1-2 tablespoons of lemon juice (optional, for a bit of tartness and to prevent browning)


Prepare the Apples: Wash, peel, and core the apples. If you don't mind the peel, you can leave it on for added texture and nutrition. Cut the apples into chunks or slices.

Cook the Apples: In a large saucepan, combine the apple chunks, water, sugar (if using), cinnamon (if using), and a pinch of salt (if using). If you want to use lemon juice, add it now. The lemon juice not only adds tartness but also helps prevent the apples from browning.

Simmer: Cover the saucepan and bring the mixture to a simmer over medium heat. Then, reduce the heat to low and let it simmer for about 15-20 minutes or until the apples are soft and easily mashable with a fork.

Mash: Using a potato masher or a fork, mash the cooked apples to your desired consistency. If you prefer chunky applesauce, leave some small apple pieces intact. For smoother applesauce, continue mashing until it reaches the desired consistency.

Adjust Sweetness: Taste the applesauce and adjust the sweetness by adding more sugar if needed. Keep in mind that the sweetness level can vary depending on the type of apples you use and personal preference.

Cool and Serve: Allow the applesauce to cool to room temperature before serving. You can serve it warm or cold, depending on your preference. Refrigerate any leftover applesauce in an airtight container for up to one week.

Homemade applesauce is versatile and can be used as a topping for oatmeal or pancakes, as a side dish, in baking recipes, or as a healthy snack. Enjoy your homemade applesauce!

Here's a sample diet plan for loose motions:

Day 1 (Clear Liquids):

Clear Broth: Start the day with clear chicken or vegetable broth. It provides essential electrolytes and is easy on the stomach.

Oral Rehydration Solution (ORS): Sip on ORS throughout the day to help replace lost fluids and electrolytes. You can find ORS at most drugstores, or you can make a homemade version by mixing 1 liter of clean water with 6 teaspoons of sugar and 1/2 teaspoon of salt.

Water: Drink plenty of plain, clean water throughout the day to stay hydrated. Aim for small sips frequently.

Day 2 (Bland Diet):

White Rice: Plain white rice is easy to digest and can help firm up stools. You can eat it with a small amount of salt for flavor.

Bananas: Bananas are gentle on the stomach and provide potassium, which is essential if you've been losing fluids through diarrhea.

Boiled Potatoes: Boiled potatoes are a good source of carbohydrates and can help provide energy without irritating the digestive system.

Applesauce: Unsweetened applesauce can provide gentle fiber and calories.

Yogurt: Plain, unsweetened yogurt with live cultures can help restore the balance of beneficial bacteria in your gut.

Day 3 (Gradual Reintroduction of Regular Foods):

Continue with White Rice: Stick to white rice as your primary source of carbohydrates.

Boiled or Steamed Chicken: If you're craving protein, you can introduce plain, boiled or steamed chicken breast without any heavy seasonings or sauces.

Cooked Carrots: Soft-cooked carrots can add some vitamins and minerals to your diet without being too harsh on your stomach.

Toast: Plain, white toast can be reintroduced if you feel comfortable with it.

Take Care of your gut health and gut health will take care of YOU. in case you want to consult a functional medicine doctor, reach out to or call at 9868478149/9891048999.

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