What to Eat When You Have Diarrhea: Best Foods & Diet Tips for Relief

Diarrhea, characterized by loose, watery stools, is a common ailment that most people experience at some point in their lives. While it often resolves on its own within a few days, managing the symptoms, especially through diet, can significantly improve comfort and speed up recovery. Navigating What To Eat When You Have Diarrhea can feel confusing, but focusing on the right foods can help settle your stomach and get you back on your feet.

This guide will walk you through the best dietary choices to make when diarrhea strikes. We’ll explore foods that can help bind your stools and soothe your digestive system, as well as those you should avoid to prevent further irritation. Understanding what to eat and drink is crucial for managing diarrhea effectively and supporting your body’s natural healing process.

Foods to Eat When You Have Diarrhea: Your Bland Diet Guide

When diarrhea hits, your digestive system becomes sensitive and needs a break from complex or irritating foods. This is where a bland diet comes in. Bland foods are gentle on the stomach and intestines, easy to digest, and help to solidify loose stools. The goal is to choose foods that are low in fiber, fat, and strong spices, allowing your gut to recover without being overworked.

The BRAT Diet and Beyond

One of the most well-known dietary approaches for diarrhea is the BRAT diet. BRAT is an acronym that stands for Bananas, Rice, Applesauce, and Toast. These foods are recommended due to their bland nature and binding qualities.

Bananas: Easy to digest and a good source of potassium, an electrolyte that can be lost during diarrhea.
Rice (White Rice): Simple carbohydrates like white rice are easily digestible and help to firm up stools.
Applesauce: Provides pectin, a type of soluble fiber that can help to bind stools. It’s also gentle on the stomach.
Toast (White Toast): Plain white toast is low in fiber and easy to digest.

While the BRAT diet has been a long-standing recommendation, it’s important to note that relying solely on these four foods for an extended period might not provide all the necessary nutrients for recovery. Modern recommendations suggest expanding beyond BRAT to include a wider range of bland, easily digestible options to ensure adequate nutrition.

Gentle Foods for Diarrhea Relief

To broaden your bland diet and ensure you’re getting a more balanced intake, consider incorporating these additional foods:

White Bread or Toast: As mentioned in the BRAT diet, white bread and toast are easily digestible and low in fiber, making them gentle on your system.

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Alt text: Slices of white bread popping out of a toaster, illustrating a bland food option for diarrhea.
Clear Broth: Chicken or vegetable broth provides hydration and electrolytes like sodium and potassium, which are crucial to replenish when you have diarrhea. Choose low-sodium options to control salt intake.
Coconut Water: Naturally rich in electrolytes, especially potassium, coconut water is an excellent choice for rehydration during diarrhea.
Plain Pasta: White pasta, like white rice, is easily digestible and provides simple carbohydrates for energy. Avoid heavy sauces or creamy additions.
White Potato (Peeled): Boiled or mashed white potatoes (without skin) are a good source of carbohydrates and potassium. Make sure they are cooked plainly, without added butter or spices.
Canned Pears: Canned fruits, like pears packed in their own juice or light syrup, are easier to digest than raw fruits. Pears are also a source of pectin.
Farina (Milled Wheat): Hot cereals like farina, also known as Cream of Wheat, are easy to digest and can be soothing to the stomach. Opt for plain versions without added sugar or high-fiber ingredients.
Applesauce: As part of the BRAT diet, applesauce is a readily available and helpful food for binding stools.
Eggs (Soft-Cooked): Soft-cooked eggs, such as boiled or poached, are a good source of protein and are generally well-tolerated. Avoid fried or scrambled eggs prepared with butter or oil.
Low-Fat Yogurt: Yogurt with live and active cultures (probiotics) can be beneficial. Probiotics help restore the balance of good bacteria in your gut, which can be disrupted by diarrhea. Choose plain, low-fat, and unsweetened varieties.
Chicken Breast (Skinless): Lean protein sources like skinless, boiled or baked chicken breast are easily digestible and provide essential nutrients. Avoid frying or adding rich sauces.
Saltine Crackers: Plain saltine crackers are bland and can help to settle the stomach. They are also a source of sodium.
Decaffeinated Tea (Weakly Brewed): Herbal teas like chamomile or ginger tea, or weakly brewed decaffeinated black tea, can be soothing and help with hydration. Avoid strong teas or those with caffeine.
Pretzels: Plain pretzels, especially salted varieties, can provide sodium and are generally easy to digest in small amounts.

Why These Foods Help: The Science Behind Blandness

These recommended foods share common characteristics that make them suitable for managing diarrhea:

Low in Fiber: High-fiber foods can stimulate bowel movements and worsen diarrhea. Bland foods are typically low in fiber, allowing the digestive system to slow down and rest.
Easy to Digest: Simple carbohydrates, lean proteins, and cooked fruits and vegetables are easier for the body to break down and absorb, reducing strain on the digestive tract.
Binding Properties: Foods like bananas, rice, applesauce, and toast contain soluble fiber or starches that can help absorb excess fluid in the intestines and firm up stools.
Electrolyte Replenishment: Diarrhea can lead to the loss of essential electrolytes like potassium and sodium. Foods and drinks like bananas, potatoes, broth, and coconut water help to replenish these lost minerals, preventing dehydration and electrolyte imbalances.

Foods to Avoid When You Have Diarrhea: What to Skip

Just as important as knowing what to eat is understanding what to avoid when you have diarrhea. Certain foods can irritate your digestive system, worsen symptoms, and prolong your recovery.

Foods to Limit or Avoid:

Dairy (except yogurt): Many people experience temporary lactose intolerance during diarrhea. Lactose, the sugar in milk and most dairy products, can be difficult to digest and can worsen diarrhea symptoms. Low-fat yogurt with probiotics is generally an exception and can be beneficial.
Fried, Fatty, or Spicy Food: These foods are hard to digest and can stimulate bowel contractions, exacerbating diarrhea. Avoid anything greasy, fried, heavily seasoned, or cooked with excessive oil or butter.
Whole Grains: While normally healthy, whole grains are high in insoluble fiber, which can speed up digestion and worsen diarrhea. Avoid whole wheat bread, brown rice, oatmeal (except for small amounts of instant oatmeal which is lower in fiber), and other whole grain products.
Nuts and Seeds: These are high in fiber and fat, making them difficult to digest during diarrhea.
Beans and Legumes: Beans, lentils, and other legumes are also high in fiber and can cause gas and bloating, further discomforting an already sensitive digestive system.
Raw Vegetables: Raw vegetables are harder to digest than cooked vegetables and are high in fiber.
Corn: Corn is difficult to digest due to its high cellulose content and can contribute to digestive upset.
Onion and Garlic: These can be irritating to the digestive tract for some individuals, especially when experiencing diarrhea.
Potato Chips and Fried Snacks: High in fat and often heavily seasoned, these snacks are best avoided.
Sugar-Free Candy and Gums: Many sugar-free products contain artificial sweeteners like sorbitol, xylitol, or erythritol, which have a laxative effect and can worsen diarrhea.
Cabbage and Broccoli: Cruciferous vegetables like cabbage, broccoli, and cauliflower are known to cause gas and bloating, which can be problematic during diarrhea.
Dried Fruit: High in fiber and concentrated sugars, dried fruits can be difficult to digest and may worsen diarrhea.
Nut Butters: High in fat, nut butters can be heavy on the stomach during diarrhea.
Carbonated Drinks: Sodas and other fizzy drinks can cause gas and bloating. The high sugar content in many sodas can also draw water into the intestines, potentially worsening diarrhea.
Coffee: Caffeine in coffee can stimulate bowel activity and worsen diarrhea.
Citrus Fruit and Juice: The acidity in citrus fruits and juices can irritate the digestive tract.
Alcohol: Alcohol can irritate the stomach and intestines and can also dehydrate you, which is especially problematic when you have diarrhea.

Why Avoid These Foods? Irritants and Triggers

These foods are generally avoided because they can:

Increase Bowel Motility: Foods high in insoluble fiber, caffeine, and spices can stimulate bowel movements and worsen diarrhea.
Be Difficult to Digest: Fatty, fried, and heavily processed foods put extra strain on the digestive system when it’s already compromised.
Cause Gas and Bloating: Certain vegetables, beans, legumes, and carbonated drinks can lead to increased gas production, adding to discomfort.
Exacerbate Lactose Intolerance: Temporary lactose intolerance is common during diarrhea, making dairy products (except yogurt) problematic.

Hydration is Key: Best Drinks for Diarrhea

Staying hydrated is paramount when you have diarrhea because your body loses fluids and electrolytes at an accelerated rate. Dehydration can lead to serious complications, so replenishing fluids is crucial.

Recommended Drinks:

Plain Water: While basic, plain water is essential for hydration. Sip water frequently throughout the day.
Coconut Water: As mentioned earlier, coconut water is rich in electrolytes and is a good choice for rehydration.
Electrolyte Drinks: Sports drinks or oral rehydration solutions (ORS) like Pedialyte can help replace lost electrolytes. Choose low-sugar options, as excessive sugar can sometimes worsen diarrhea.
Bone Broth: Bone broth is not only hydrating but also provides minerals and can be soothing to the digestive system.
Weak Tea: Weakly brewed decaffeinated tea, especially herbal teas like chamomile or ginger, can be comforting and hydrating.
Kefir: Similar to yogurt, kefir is a fermented dairy drink that contains probiotics and can be beneficial for gut health, while also providing hydration.

Drinks to Avoid:

Caffeinated Drinks (Coffee and Tea): Caffeine stimulates bowel activity and can worsen diarrhea and dehydration.
Sodas: Carbonated and often high in sugar, sodas can be irritating and contribute to dehydration.
Alcohol: Alcohol dehydrates the body and irritates the digestive system.
Carbonated Drinks: As mentioned, these can cause gas and bloating.
Extremely Hot or Cold Drinks: While not universally problematic, some people find that drinks that are very hot or very cold can upset their stomach further. Room temperature or lukewarm drinks are generally better tolerated.

Diarrhea Diet Benefits and Considerations

Adhering to a diarrhea diet offers several key benefits:

Stool Binding: Bland, low-fiber foods help to absorb excess fluid in the intestines, leading to firmer stools and reduced frequency of bowel movements.
Bowel Rest: Easy-to-digest foods give your digestive system a break, allowing it to heal and recover.
Electrolyte Balance: Consuming electrolyte-rich foods and fluids helps to replace lost minerals and prevent imbalances.
Reduced Irritation: Avoiding trigger foods minimizes further irritation to the sensitive digestive tract.

It’s important to remember that a diarrhea diet is intended for short-term use, typically a few days until symptoms improve. If your diarrhea persists for more than a couple of days, or if you experience severe symptoms like dehydration, bloody stools, or intense abdominal pain, it’s crucial to seek medical advice.

Diets for Specific Situations & Related Diets

While the general principles of a bland diarrhea diet apply broadly, there are some nuances and related diets to be aware of.

Diarrhea in Children

Managing diarrhea in infants and children requires special attention. Dehydration is a greater risk for young children, and dietary changes should be approached carefully. For infants, continuing breastfeeding or formula feeding is usually recommended. For older children with mild diarrhea, a bland diet similar to that for adults can be helpful. However, the American Academy of Pediatrics (AAP) no longer recommends the strict BRAT diet for children due to potential nutritional deficiencies. It’s always best to consult with a pediatrician or healthcare provider for specific guidance on managing diarrhea in children, especially if symptoms are severe or prolonged.

Modifications for Medical Conditions

Individuals with pre-existing medical conditions like diabetes, kidney disease, or irritable bowel syndrome (IBS) may need to modify the diarrhea diet based on their specific health needs. Consulting with a healthcare provider or registered dietitian is advisable to personalize dietary recommendations.

Low-Fiber Diet

A low-fiber diet is a more restrictive dietary approach where fiber intake is significantly limited. While a diarrhea diet is naturally low in fiber, a prescribed low-fiber diet is often used for managing chronic bowel conditions or before certain medical procedures.

Low-Residue Diet

A low-residue diet is even more restrictive than a low-fiber diet, aiming to minimize undigested material in the colon. It’s often used before and after colonoscopies or surgeries. It shares similarities with the diarrhea diet in terms of food choices but is generally more limited, particularly in dairy intake.

Low-FODMAP Diet

The low-FODMAP diet focuses on reducing fermentable carbohydrates (FODMAPs) that can trigger digestive symptoms in some people, especially those with IBS. While not specifically a diarrhea diet, some of the principles overlap, and low-FODMAP foods can be helpful during recovery from diarrhea, especially if gas and bloating are significant concerns.

Conclusion

When you’re facing diarrhea, knowing what to eat can make a significant difference in your comfort and recovery. Focusing on a bland diet of easily digestible foods, staying well-hydrated with electrolyte-rich fluids, and avoiding foods that can irritate your digestive system are key strategies. While a diarrhea diet is a helpful short-term approach, remember to consult with a healthcare professional if your symptoms are severe, persistent, or if you have any underlying health concerns. By making informed food choices, you can support your body’s natural healing process and get back to feeling your best sooner.