Bland, Soft & BRAT Diet: Complete Guide
Last updated: 20 February 2026
The bland diet, soft diet (or soft food diet), and BRAT diet are short-term eating plans used when the gut needs rest or when chewing and swallowing are difficult. The bland diet uses bland diet foods–low in spice, fat, and acid–to avoid irritating the stomach. The soft diet focuses on texture: soft, mashed, or puréed foods. The BRAT diet stands for Bananas, Rice, Applesauce, and Toast; people often use BRAT diet foods or a BRAT diet food list for the BRAT diet for diarrhoea or an upset stomach, including the BRAT diet for adults. These diets are not for long-term use and should be followed only as your doctor or dietitian advises. This guide explains what each diet is, when they are used, what to eat and avoid, and how to return to normal eating.
Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. The BRAT diet, bland diet, and soft diet are short-term measures. For diarrhoea, dehydration can be serious–rehydrate first and follow medical advice. Always check with a healthcare professional before changing your diet for a medical reason.
Below you will find what the bland diet, soft diet, and BRAT diet are, bland diet foods and BRAT diet foods (BRAT diet food list), when to use the BRAT diet for diarrhoea or BRAT diet for adults, what to avoid, and answers to common questions. You can use our calorie calculator and TDEE calculator with your doctor or dietitian if you need to tailor intake later.
What are the bland, soft, and BRAT diets?
Bland diet: A bland diet avoids foods that can irritate the stomach or intestines: spicy, fatty, acidic, or high-fibre foods. Bland diet foods are plain, cooked simply, and easy to digest. It is sometimes used for gastritis, reflux, or after a stomach bug–always under medical guidance.
Soft diet (soft food diet): A soft diet or soft food diet emphasises texture: foods that are mashed, puréed, or soft so they are easy to chew and swallow. It is used after dental work, oral surgery, or for swallowing difficulties, not only for gut problems.
BRAT diet: The BRAT diet is four foods: Bananas, Rice, Applesauce, Toast. These BRAT diet foods are bland and low in fibre and are often suggested for a short time for the BRAT diet for diarrhoea or stomach upset. A BRAT diet food list may be expanded to include other bland items (e.g. crackers, boiled potato). The BRAT diet for adults and for children is meant to be very short-term (e.g. 24–48 hours when symptoms are worst); it is low in protein and other nutrients and should not be used long term. Rehydration (fluids, and electrolytes if advised) is more important than food in acute diarrhoea.
Core principles
- Bland: avoid spice, excess fat, acid, and rough fibre; choose bland diet foods.
- Soft: choose soft, mashed, or puréed textures for chewing or swallowing.
- BRAT: use BRAT diet foods only briefly for diarrhoea or upset stomach; then add other bland diet foods and return to a normal diet.
When are these diets used?
The bland diet is often used temporarily for gastritis, peptic discomfort, or after a stomach virus. The soft diet or soft food diet is used when chewing or swallowing is limited (e.g. after dental or throat procedures). The BRAT diet for diarrhoea is a traditional recommendation because the foods are binding and low in fibre; the BRAT diet for adults and children should be short-term only. Many guidelines now say that resuming normal foods sooner (with bland options first) is fine if the person can tolerate them–the BRAT diet is very limited. Always prioritise fluids and follow your doctor’s or paediatrician’s advice.
What to eat and what to avoid
A BRAT diet food list and bland diet foods list overlap. The table below is a general guide; your doctor or dietitian may give you a tailored list.
| Eat (bland / BRAT diet foods) | Soft diet: add | Avoid (bland / BRAT) |
|---|---|---|
| Bananas, applesauce, plain rice, plain toast, crackers | Mashed potato, puréed vegetables, scrambled eggs, oatmeal, yogurt | Spicy, fried, fatty, or highly acidic foods |
| Plain boiled or baked chicken, white fish, egg | Smooth soups, custard, soft fruit (no seeds) | Alcohol, caffeine, strong spices, raw vegetables (initially) |
| Cooked vegetables (e.g. carrot, green beans), plain pasta | – | High-fibre or gas-producing foods when gut is sensitive |
For the BRAT diet for diarrhoea, start with the four BRAT diet foods only if your doctor agrees; then add other bland diet foods (e.g. plain chicken, cooked vegetables) as you feel better. For a soft diet, choose from the “eat” column in forms that are soft or puréed. Do not stay on a strict BRAT or very limited bland diet for more than a few days–it is low in nutrients.
Potential benefits and limitations
Benefits: Bland diet foods and BRAT diet foods can reduce irritation and be easier to digest when the gut is upset. A soft food diet helps when chewing or swallowing is difficult. The BRAT diet for diarrhoea may help some people tolerate food again without worsening stools.
Limitations: The BRAT diet is low in protein, fat, and several nutrients. It is not suitable for long-term use. For diarrhoea, rehydration is the priority. Children and older adults can become dehydrated quickly–medical advice is essential. The BRAT diet for adults and children should be a brief step before reintroducing a more varied bland diet and then normal food.
Risks and who should be cautious
Using the BRAT diet or a very restricted bland diet for too long can lead to poor nutrition. In diarrhoea, not drinking enough is riskier than not eating–focus on fluids and electrolytes as your doctor advises. The BRAT diet for adults with other health conditions (e.g. diabetes) may need adjustment. The soft diet can be low in fibre if not varied. Always follow your doctor’s or dietitian’s guidance on when and how long to use these diets.
Sample day (bland / soft, after the strict BRAT phase)
Once you move past the strict BRAT diet food list, you might eat something like this (adjust to your tolerance and doctor’s advice):
- Breakfast: Banana, plain toast or oatmeal, applesauce if desired.
- Lunch: Plain rice or pasta with boiled chicken or white fish; cooked carrots or green beans.
- Dinner: Baked potato (no skin if sensitive), plain chicken or fish, cooked vegetable.
- Snacks: Crackers, banana, plain yogurt. For a soft diet, have mashed or puréed versions.
Resume a normal, balanced diet as soon as you can. For related approaches, see our low-fibre diet (e.g. before procedures) and liquid diet (when only fluids are allowed).
Frequently asked questions
The BRAT diet is a short-term eating plan of Bananas, Rice, Applesauce, and Toast. It is often suggested for acute diarrhoea or an upset stomach because these foods are bland and binding. BRAT diet foods are low in fibre and easy to digest. It is not meant for long-term use–resume a normal diet as you recover, and follow your doctor’s advice.
BRAT diet foods are bananas, rice, applesauce, and toast (plain). A BRAT diet food list may also include other bland, low-fibre options like crackers or boiled potatoes. These are used for a short time during acute diarrhoea or stomach upset. See the table above for a full list and when to expand the diet.
The BRAT diet for diarrhoea is a traditional recommendation because the foods are bland and may help firm stools. It is low in nutrients and should only be used short-term (e.g. 24–48 hours) while symptoms are severe. BRAT diet for adults and children: rehydrate first (fluids, electrolytes if needed), then add bland foods. Always follow your doctor’s or paediatrician’s advice.
A bland diet avoids spicy, fatty, acidic, and high-fibre foods that can irritate the gut. Bland diet foods include plain rice, toast, bananas, applesauce, boiled chicken, and cooked vegetables. It is often used temporarily for gastritis, reflux, or after stomach upset. Your doctor or dietitian can give you a full bland diet foods list.
A soft diet or soft food diet means foods that are easy to chew and swallow: mashed, puréed, or soft-cooked. It is used when chewing or swallowing is difficult–e.g. after dental work, oral surgery, or for some swallowing problems. It overlaps with bland foods but the main focus is texture.
The BRAT diet and bland diet are for short-term use only. For acute diarrhoea, use BRAT diet foods for 24–48 hours if at all, then gradually add other bland diet foods and return to a normal diet. Do not stay on a very restricted bland or BRAT diet for long–it is low in nutrients. Your doctor will advise on duration.
Summary
The bland diet uses bland diet foods that are easy on the gut; the soft diet or soft food diet uses soft textures for chewing and swallowing; the BRAT diet uses BRAT diet foods (bananas, rice, applesauce, toast) and a BRAT diet food list for short-term use in the BRAT diet for diarrhoea or stomach upset, including the BRAT diet for adults. All three are short-term and should be used only as your doctor or dietitian advises. Rehydration is key in diarrhoea. Do not stay on a strict BRAT or very limited bland diet for long. For related diets, see our low-fibre diet and liquid diet guides.
Use our calculators with this diet
Set your calorie target and plan meals with our free tools.
You might also like
Other diet guides that may fit your goals.
Liquid diet
Liquids only or mostly. For medical use or pre-surgery. Needs supervision.
Gastritis, GERD & digestive diet
Diet for gastritis, GERD, bariatric and gastroparesis. Tailored to condition.
Low-fibre & colonoscopy diet
Low residue for bowel prep or certain conditions. Short-term.
IBS & low-FODMAP diet
Low-FODMAP and IBS-friendly eating. Best done with a dietitian.
Sources and further reading
This article is based on current guidance. For more detail, see:
- Paediatric and adult guidelines on acute diarrhoea management (rehydration, diet)
- Clinical guidance on bland and soft diets for gastrointestinal and swallowing indications
Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.