Foods Good for Diarrhea: What to Eat to Settle Your Stomach

Experiencing diarrhea can be uncomfortable and disruptive. While no single food will instantly cure diarrhea, adjusting your diet can significantly help manage symptoms and speed up recovery. This guide will walk you through the best foods to eat when you have diarrhea, focusing on gentle, binding options to soothe your digestive system and help you feel better faster. We’ll also cover foods to avoid and essential hydration strategies.

One of the most well-known approaches to managing diarrhea is the BRAT diet (Bananas, Rice, Applesauce, and Toast). However, a range of other easily digestible foods can be equally beneficial. These include soft-cooked eggs, low-fat yogurt, clear broths, plain pasta, and saltine crackers.

It’s crucial to not only choose the right foods but also to stay properly hydrated when you have diarrhea. We’ll also discuss when it’s important to seek medical advice if your symptoms worsen or persist.

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What Foods Are Good for Diarrhea?

A diet tailored for diarrhea is often easier to follow than many other dietary plans. This is because the impact of food choices on diarrhea symptoms can be quite immediate. Moreover, this dietary approach is intended for short-term use, just until your digestive system recovers.

To maximize the effectiveness of your diet when you have diarrhea, consider eating smaller, more frequent meals throughout the day rather than a few large ones. Overloading your digestive system with large meals can add unnecessary stress when it’s already sensitive.

Here’s a list of foods generally considered good for diarrhea:

Foods to Eat:

White Bread or Toast: Easily digestible and low in fiber, white bread and toast are gentle on the stomach.
Clear Broth: Provides hydration and electrolytes without being heavy or irritating to the digestive system. Chicken or vegetable broth are good choices.
Coconut Water: A natural source of electrolytes, coconut water helps replenish those lost due to diarrhea.
Plain Pasta: Simple, refined carbohydrates like plain pasta are easy to digest and provide energy.
White Potato (Peeled): Peeled white potatoes, boiled or mashed, are a good source of potassium and easily digested starch.
Bananas: Part of the BRAT diet, bananas are bland, easy to digest, and a good source of potassium, an electrolyte lost during diarrhea.
White Rice: Another component of the BRAT diet, white rice is easily digestible and helps to bind stools.
Canned Pears: Canned fruits, like pears in light syrup, are softer and easier to digest than fresh fruit with skin.
Farina (Milled Wheat): Hot cereals like farina are gentle on the stomach and often fortified with vitamins.
Applesauce: Cooked applesauce, unlike raw apples, is low in insoluble fiber and contains pectin, which can help solidify stools.
Eggs (Soft-Cooked): Soft-cooked eggs are a good source of protein and are easily digestible. Avoid frying or adding fats.
Low-Fat Yogurt: Yogurt with live cultures (probiotics) can help restore beneficial bacteria in the gut, aiding recovery. Choose plain, low-fat varieties.
Chicken Breast (Skinless): Lean protein like skinless chicken breast, boiled or baked, is easily digestible and provides essential nutrients.
Saltine Crackers: Simple saltine crackers are bland and can help settle the stomach.
Decaffeinated Tea (Weakly Brewed): Herbal teas like chamomile or ginger tea, weakly brewed and decaffeinated, can be soothing and hydrating.
Pretzels: Plain pretzels, like saltine crackers, are a source of simple carbohydrates and salt, which can be helpful in moderation.

Conversely, certain foods can worsen diarrhea symptoms and should be avoided during a bout of diarrhea:

Foods to Avoid:

Dairy (except yogurt): Most dairy products (milk, cheese, cream, ice cream) contain lactose, which can be difficult to digest and can aggravate diarrhea. Low-fat yogurt with probiotics is generally an exception.
Fried, Fatty, or Spicy Food: These foods are harder to digest and can irritate the digestive system, worsening diarrhea.
Whole Grains: High in insoluble fiber, whole grains can speed up digestion and worsen diarrhea symptoms.
Nuts and Seeds: Also high in fiber and fat, nuts and seeds can be difficult to digest during diarrhea.
Beans and Legumes: These can cause gas and bloating and are generally harder to digest.
Raw Vegetables: Raw vegetables are high in insoluble fiber and can be difficult to digest.
Corn: Corn is high in fiber and can be hard to digest for some people, especially during diarrhea.
Onion and Garlic: These can be irritants to the digestive system for some individuals.
Potato Chips: High in fat and often heavily seasoned, potato chips are not a good choice when you have diarrhea.
Sugar-Free Candy: Many sugar-free candies contain artificial sweeteners that can have a laxative effect and worsen diarrhea.
Cabbage and Broccoli: Cruciferous vegetables like cabbage and broccoli are known to cause gas and bloating.
Dried Fruit: High in fiber and concentrated sugars, dried fruit can exacerbate diarrhea.
Nut Butters: High in fat, nut butters can be difficult to digest.
Carbonated Drinks: Carbonation can cause gas and bloating, and sugary sodas are best avoided.
Coffee: Caffeine in coffee can stimulate bowel movements and worsen diarrhea.
Citrus Fruit and Juice: Acidic citrus fruits and juices can irritate the digestive system.
Alcohol: Alcohol can dehydrate you and irritate the stomach and intestines, making diarrhea worse.

Why These Foods Help with Diarrhea

Bananas and Applesauce: These fruits are recommended for diarrhea because they are gentle on the stomach. Bananas are easily digestible and provide potassium, a crucial electrolyte that the body loses during diarrhea. Applesauce is preferred over raw apples because cooking reduces insoluble fiber, which can aggravate diarrhea. Applesauce also contains pectin, a soluble fiber that aids in binding stools.

Certain Boiled or Steamed Vegetables: Cooking vegetables makes them easier to digest by breaking down their fibers. Peeling and removing seeds further reduces indigestible parts. Well-cooked potatoes (peeled), carrots, and squash are good options. It’s best to avoid cruciferous vegetables like broccoli and cauliflower as they can increase gas production and bloating.

Grains: Refined grains like farina (milled wheat), white bread, plain pasta, saltine crackers, and pretzels are recommended because they are low in fiber and easily digested. They can help to solidify stools. Whole grains, nuts, and seeds should be avoided as their high fiber content can worsen diarrhea.

Yogurt and Kefir: While most dairy is discouraged, yogurt with live active cultures (probiotics) can be beneficial. Probiotics help restore the balance of healthy bacteria in your gut, which can be disrupted by diarrhea. Kefir is another probiotic-rich dairy option. However, it’s important to stick to low-fat, plain yogurt and kefir and avoid other dairy products due to lactose, which can be difficult to digest and may worsen diarrhea.

Lean Meats: Plain, white-meat chicken is an excellent source of lean protein that is easily digestible when you have diarrhea. Lean cuts of turkey, beef, pork, and fish are also acceptable, provided they are prepared simply, without heavy sauces, gravies, or spices. Avoid fatty meats, especially processed meats like sausage and bacon, as they are high in saturated fat and harder to digest.

Ice Pops and Popsicles: These can help prevent dehydration, particularly in children. Choose brands like Pedialyte freezer pops that are low in sugar and formulated with electrolytes. Avoid ice cream, pudding, and whipped toppings, as well as frozen treats made with artificial sweeteners like sorbitol, xylitol, or erythritol, which can have a laxative effect.

What Drinks Are Good for Diarrhea?

Maintaining hydration is paramount when you have diarrhea to replace lost fluids and electrolytes. Plain water is always a good choice, but other options can provide additional benefits.

Good Drinks for Diarrhea:

Plain Water: Essential for hydration.
Coconut Water: Rich in electrolytes like potassium and sodium, which are lost during diarrhea.
Electrolyte-Rich Sports Drinks: Help replenish electrolytes. Choose low-sugar options to avoid further stomach upset.
Bone Broth: Provides hydration and electrolytes, and can be gentle on the stomach.
Weakly Brewed Tea: Decaffeinated herbal teas like chamomile, ginger, or peppermint can be soothing.
Kefir: As mentioned, kefir provides probiotics and hydration.

Drinks to Avoid During Diarrhea:

Caffeinated Coffee and Tea: Caffeine can stimulate the digestive system and worsen diarrhea.
Sodas: Sugary sodas can exacerbate dehydration and stomach upset.
Alcohol: Alcohol dehydrates the body and can irritate the digestive system.
Carbonated Drinks: Carbonation can lead to gas and bloating.
Very Hot or Cold Drinks: Extreme temperatures can sometimes irritate a sensitive digestive system. Opt for lukewarm or room temperature beverages.

Benefits of a Diarrhea Diet

A temporary, restrictive diet for diarrhea serves several important purposes. It helps to:

Bind Watery Stools: Foods recommended for diarrhea, often high in soluble fiber, absorb excess fluid in the gut, leading to firmer stools.
Rest the Bowels: Easily digestible foods reduce the workload on your digestive system, allowing it to recover.
Restore Fluids and Electrolytes: Diarrhea leads to fluid and electrolyte loss. A proper diet, combined with hydrating fluids, helps replenish these essential components.

The primary goal of a diarrhea diet is to consume foods that help firm up stools and avoid foods that can make stools looser. Foods high in soluble fiber, such as bananas, white rice, and potatoes, are beneficial because soluble fiber absorbs water in the intestines, slowing down digestion. Conversely, insoluble fiber, found in whole grains, bran, and many raw fruits and vegetables, does not absorb water and can speed up digestion, which is undesirable during diarrhea.

This type of diet is intended for short-term use to manage occasional diarrhea or to help ease acute diarrhea in individuals with chronic conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or celiac disease.

Diarrhea Diets for Children

Dehydration is a significant concern with diarrhea, especially in infants and young children, as they dehydrate more quickly than adults. If your child has additional symptoms like fever, vomiting, or if the diarrhea is prolonged, it’s essential to consult a healthcare provider.

For mild diarrhea in children, the general advice is often to continue their regular diet while potentially reducing or temporarily eliminating dairy milk. For children also experiencing vomiting or more significant diarrhea, electrolyte solutions are recommended to help maintain hydration. Breastfed babies and formula-fed babies should usually continue their normal feeding routines unless advised otherwise by a healthcare professional.

It’s always best to seek medical advice if you are concerned about your child’s diarrhea. Infants under 3 months old with a fever require immediate medical attention.

It’s important to note that the American Academy of Pediatrics (AAP) no longer recommends the BRAT diet as the standard for children with diarrhea due to potential nutritional deficiencies. They emphasize that there is not enough evidence to support the necessity of such a restrictive diet for children.

Modifications to the Diarrhea Diet

Dietary modifications may be necessary based on underlying medical conditions. Always consult with a healthcare provider or registered dietitian for personalized advice, especially if you have other health concerns.

Possible Side Effects of a Prolonged Diarrhea Diet

While a diarrhea diet is generally safe for short-term use in older children and adults, following it for an extended period can lead to nutritional deficiencies. Signs of nutritional deficiency may include fatigue, paleness, weakness, breathing difficulty with exertion, increased cold sensitivity, depression, and high blood pressure.

A diarrhea diet is not intended for long-term management. If your symptoms do not improve within a couple of days, you may need additional treatments, including anti-diarrheal medications. Consult your healthcare provider before using anti-diarrheal drugs, as they may not be suitable in certain conditions, such as some bacterial infections.

Once your diarrhea symptoms begin to improve, typically within three days, you can gradually reintroduce other foods back into your diet over a week or two.

Other Bowel Diets and Diarrhea

The principles of a diarrhea diet overlap with other diets used to manage chronic bowel conditions or for pre- and post-surgical dietary needs.

Low-Fiber Diet

A low-fiber diet limits fiber intake to around 10-15 grams per day, significantly less than the recommended 28 grams for adults. This diet is often used to manage diarrhea and other digestive issues. When following a low-fiber diet for diarrhea, focus on soluble fiber sources as they are gentler on the system.

Low-Residue Diet

A low-residue diet is even more restrictive than a diarrhea diet, designed to minimize undigested material in the colon. It’s often prescribed temporarily before or after procedures like a colonoscopy. A key feature of a low-residue diet is the limitation on dairy products to a maximum of 2 cups per day, as dairy can leave residue in the colon.

Low-FODMAP Diet

The low-FODMAP diet restricts fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). These are short-chain carbohydrates found in many foods, particularly grains, beans, and legumes, that can trigger digestive symptoms in some people. While similar to low-fiber diets, the low-FODMAP diet is less restrictive and doesn’t necessarily limit dairy unless lactose intolerance is an issue. Low-FODMAP foods can be a good option when transitioning back to a regular diet after diarrhea.

Summary

Managing occasional bouts of diarrhea often involves making temporary dietary changes. A diarrhea diet focuses on bland, binding foods that are easy on your digestive system. Staying well-hydrated is equally crucial. For infants and toddlers with diarrhea, dietary changes should be guided by a healthcare provider. Remember, a diarrhea diet is a short-term solution. If symptoms persist or worsen, seek medical advice.