Beyond BRAT - Nourishing, Gut Soothing Foods

When your stomach is upset, you don’t need perfection—you need food that’s gentle, doable, and comforting.

Beyond BRAT is a practical guide for navigating acute diarrhea with simple, nourishing recipes that are easy to make even when you’re tired, overwhelmed, and not feeling great. Written by Marie Rogers, RDN, LDN, this guide is designed to help you nourish your body while giving your digestive system a break. Many recipes are stovetop, microwave, or rice-cooker friendly, with built-in flexibility and substitutions.

What’s inside

• Hydrating beverages (including homemade electrolyte options)
• Broths & soups
• Grains & porridges (sweet and savory)
• Gentle proteins (easy-to-tolerate egg and fish options, plus more)
• Soft-cooked vegetables
• Simple desserts (like baked apples, rice pudding, custard, gelatin)
• A “Quick Start Guide” for immediate next steps

This is supportive nutrition guidance, not medical care. If symptoms are severe or persistent, seek medical attention.