What Foods Stop Diarrhea? Your Diet Guide to Relief

While no specific food possesses the magical ability to instantly halt diarrhea, certain dietary choices can significantly aid in soothing your digestive system and promoting firmer stools. For many experiencing diarrhea, adopting a short-term diet centered around easily digestible, “binding” foods can be a highly effective strategy to alleviate symptoms. Think of it as giving your gut a gentle break and the right building blocks to recover.

One of the most recognized approaches for managing diarrhea through diet is the BRAT diet. This acronym stands for Bananas, Rice, Applesauce, and Toast. However, the realm of beneficial foods extends beyond just these four. Soft-cooked eggs, low-fat yogurt, clear broths, plain pasta, and saltine crackers are also excellent options to incorporate.

Crucially, managing diarrhea effectively involves more than just choosing the right foods. Understanding how to maintain proper hydration is paramount, as is knowing when it’s essential to seek professional medical attention if your diarrhea becomes severe or persists beyond a few days.

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Foods to Eat to Manage Diarrhea

When diarrhea strikes, focusing on foods that are gentle on your digestive system is key. These foods are typically low in fiber, easy to digest, and can help to firm up loose stools. Consider incorporating these options into your diet:

White bread or toast: Opt for plain white bread or toast as they are easily digestible and low in fiber, aiding in stool binding.
Clear broth: Chicken or vegetable broth provides essential electrolytes and fluids to combat dehydration. Choose low-sodium varieties.
Coconut water: A natural source of electrolytes, coconut water is excellent for replenishing lost minerals and hydration.
Plain pasta: White pasta, cooked simply without heavy sauces, is gentle on the stomach and provides easily digestible carbohydrates.
White potato (peeled): Boiled or baked white potatoes, without the skin, are a good source of potassium and easy to digest.
Bananas: Bananas are a cornerstone of the diarrhea diet. They are easily digested, provide potassium, and can help bind stools.
White rice: Plain white rice is another easily digestible carbohydrate that can help to firm up stools.
Canned pears: Canned fruits like pears, packed in light syrup or juice, are gentler than fresh fruit and provide some nutrients.
Farina (milled wheat): Hot cereals like farina are easily digestible and often fortified with vitamins.
Applesauce: Applesauce is a great choice as it contains pectin, a soluble fiber that can help to bind stools.
Eggs (soft-cooked): Soft-cooked eggs are a source of protein that is easy on the digestive system. Avoid frying or adding fats.
Low-fat yogurt: Yogurt with live and active cultures (probiotics) can help restore beneficial gut bacteria. Choose low-fat and unsweetened varieties.
Chicken breast (skinless): Lean, skinless chicken breast, boiled or baked, provides protein without being heavy or fatty.
Saltine crackers: Saltine crackers are bland and easily digestible, helping to settle the stomach.
Decaffeinated tea (weakly brewed): Herbal teas like chamomile or ginger, brewed weakly, can be soothing and hydrating.
Pretzels: Plain pretzels offer salt to help replenish electrolytes and are easily digestible.

Foods to Avoid When You Have Diarrhea

Just as important as knowing what to eat is understanding what to avoid when you have diarrhea. Certain foods can aggravate your digestive system and worsen symptoms. It’s best to steer clear of the following:

Dairy (except yogurt): Most dairy products, excluding yogurt with probiotics, can be difficult to digest due to lactose and may worsen diarrhea.
Fried, fatty, or spicy food: These foods are hard to digest and can irritate the digestive tract, stimulating bowel movements.
Whole grains: High in insoluble fiber, whole grains can speed up digestion and exacerbate diarrhea.
Nuts and seeds: Like whole grains, nuts and seeds are high in fiber and can be difficult to digest when experiencing diarrhea.
Beans and legumes: These are also high in fiber and can cause gas and bloating, further discomforting an upset stomach.
Raw vegetables: Raw vegetables are harder to digest than cooked ones and can be irritating to the digestive system.
Corn: Corn is high in insoluble fiber and can be difficult to digest during diarrhea.
Onion and garlic: These can be gas-producing and may irritate the digestive tract.
Potato chips: High in fat and often heavily seasoned, potato chips are best avoided.
Sugar-free candy: Artificial sweeteners in sugar-free candies can have a laxative effect, worsening diarrhea.
Cabbage and broccoli: Cruciferous vegetables like cabbage and broccoli are known to cause gas and bloating.
Dried fruit: Concentrated sugars and fiber in dried fruit can be hard to digest.
Nut butters: High in fat, nut butters can be difficult to digest when your system is sensitive.
Carbonated drinks: Carbonation can lead to gas and bloating, and sugary sodas can worsen dehydration.
Coffee: Caffeine in coffee can stimulate bowel movements and dehydrate you.
Citrus fruit and juice: Acidity in citrus fruits can irritate the digestive tract.
Alcohol: Alcohol can dehydrate you and irritate your stomach.

Best Foods in Detail for Diarrhea Relief

Let’s delve deeper into why some of these recommended foods are particularly beneficial when you’re experiencing diarrhea:

Bananas and Applesauce

Bananas and applesauce are often highlighted as dietary staples for diarrhea relief, and for good reason. Bananas are incredibly gentle on the stomach, easily digestible, and provide a readily available source of energy when you might not feel like eating much. Crucially, bananas are rich in potassium, a vital electrolyte that is often depleted during bouts of diarrhea. Replenishing potassium is essential for maintaining bodily functions.

Applesauce offers advantages over raw apples. The skin of raw apples contains insoluble fiber, which, as we’ll discuss later, can be counterproductive when you have diarrhea. Applesauce, especially when skinless, minimizes this insoluble fiber intake. Furthermore, applesauce is a good source of pectin, a type of soluble fiber. Pectin is known for its ability to absorb excess fluid in the intestines, effectively helping to bind stools and reduce the liquidity of diarrhea.

Certain Boiled or Steamed Vegetables

While raw vegetables are generally discouraged during diarrhea, certain cooked vegetables can be beneficial. The key is to make them as easy to digest as possible. Cooking vegetables thoroughly, ideally by boiling or steaming, breaks down their fibers, making them gentler on your system. Peeling vegetables and removing seeds further reduces indigestible components. The skin of potatoes, in particular, can be difficult to digest and is best removed.

Good choices include peeled and boiled potatoes, carrots, and squash. These vegetables provide some nutrients in an easily digestible form. It’s wise to avoid cruciferous vegetables like broccoli and cauliflower during diarrhea. These vegetables are known to produce gas and bloating, which can add to your discomfort.

Grains

When it comes to grains, easily digestible options are preferred. Hot cereals like farina (milled wheat) are excellent because they are smooth, gentle, and often fortified with vitamins, providing nutritional support. Oats are another good choice, being a rich source of soluble fiber, which, as mentioned earlier, can help to firm up stools by absorbing excess liquid in the gut.

Refined wheat products like white bread, plain pasta, saltine crackers, and pretzels are also recommended. These refined grains are lower in fiber than their whole-grain counterparts, making them easier to digest and helping to bind stools. Conversely, it’s important to avoid whole grains, nuts, and seeds during diarrhea, as their higher fiber content can worsen symptoms.

Yogurt and Kefir

Dairy products are generally on the “avoid” list when you have diarrhea, but yogurt stands out as an exception. Specifically, yogurt that contains probiotics, or live and active cultures, can be beneficial. Probiotics are beneficial bacteria that can help to restore a healthy balance of microorganisms in your gut. This balance is crucial for normal digestion, and it can be disrupted during diarrhea. By replenishing these good bacteria, yogurt can aid in recovery. Kefir, a fermented milk drink, is another dairy-based probiotic option to consider.

However, it’s important to stick to low-fat and unsweetened yogurt, and avoid other dairy products like milk, cheese, and ice cream until your diarrhea improves. Lactose, the sugar found in most dairy products, can be difficult for some people to digest, especially when the digestive system is already compromised, and can potentially aggravate diarrhea.

Lean Meats

Protein is important for recovery, but you need to choose lean and easily digestible sources when you have diarrhea. Plain, white-meat chicken, prepared without skin or heavy seasonings, is often cited as one of the best meat options. Lean, fat-free cuts of turkey, beef, pork, and fish are also generally acceptable. The key is to avoid rich sauces, gravy, mayonnaise, butter, or heavy spices that can be difficult to digest.

It’s also wise to avoid fatty red meats, particularly ground beef, and processed meats like sausage, bacon, and salami. These are high in saturated fat, which can be harder to digest and may worsen digestive upset.

Ice Pops and Popsicles

Maintaining hydration is crucial during diarrhea, especially for children. Ice pops and popsicles can be a palatable way to encourage fluid intake, particularly in younger children who may be reluctant to drink plain water or electrolyte solutions. Brands like Pedialyte offer freezer pops specifically formulated to be low in sugar and provide added electrolytes.

However, it’s important to avoid certain types of frozen treats. Ice cream, baked goods, pudding, and whipped topping are generally too rich and fatty. Also, be cautious of frozen treats made with artificial sweeteners like sorbitol, xylitol, or erythritol. These sweeteners can have a mild laxative effect, which is counterproductive when you have diarrhea.

What Drinks Help Diarrhea?

Replacing lost fluids and electrolytes is a cornerstone of diarrhea management. While plain water is always a good choice, other beverages can be even more helpful in replenishing lost electrolytes and providing hydration.

Good options include:

Plain water: Essential for hydration.
Coconut water: As mentioned, a natural source of electrolytes.
Electrolyte-rich sports drinks: Sports drinks can help replenish electrolytes, but choose those that are lower in sugar to avoid exacerbating diarrhea.
Bone broth: Provides fluids and electrolytes, and is also easily digestible.
Weakly brewed tea: Decaffeinated herbal teas can be soothing and hydrating.
Kefir: Provides fluids, probiotics, and some nutrients.

Drinks to avoid until your diarrhea symptoms subside:

Caffeinated coffee and tea: Caffeine can stimulate bowel movements and contribute to dehydration.
Sodas: Sugary sodas can worsen dehydration and the carbonation can cause gas.
Alcohol: Dehydrates the body and irritates the stomach.
Carbonated drinks: Can cause gas and bloating.
Extremely hot or cold drinks: May irritate the digestive system.

These beverages have the potential to stimulate bowel movements, cause gas and bloating, or otherwise irritate your digestive system when it’s already sensitive.

Benefits of a Diarrhea Diet

Why is a temporary, restrictive diet beneficial when you have diarrhea? The primary goal is to allow your bowels to rest and recover. A diarrhea diet works in several ways:

Binding Watery Stools: The bland, low-fiber foods recommended in a diarrhea diet are designed to help firm up loose stools. This is achieved by reducing the amount of undigested material passing through your system and by including soluble fiber, which absorbs water in the gut.
Resting Your Bowels: By choosing easily digestible foods and avoiding irritants, you give your digestive system a break. This reduced workload allows the gut to heal and recover from whatever is causing the diarrhea.
Restoring Fluids and Electrolytes: Diarrhea leads to significant fluid and electrolyte loss. Consuming clear broths, coconut water, and electrolyte-rich drinks, along with bland foods, helps to replenish these essential components, preventing dehydration and electrolyte imbalances. Electrolytes are electrically charged minerals like sodium and potassium that are crucial for many bodily functions.

The effectiveness of a diarrhea diet stems from the properties of the foods it emphasizes. Foods that help are generally high in soluble fiber. Soluble fiber, found in foods like potatoes, bananas, applesauce, and refined wheat, absorbs water in the gut. This process slows down digestion and helps to solidify stools.

In contrast, insoluble fiber, found in bran, fruit skins, whole grains, and many vegetables, does not absorb fluid. In fact, it can add bulk to the stool and speed up digestion, which is the opposite of what you want when you have diarrhea. Therefore, avoiding insoluble fiber until your stools return to a firmer consistency is generally recommended.

It’s important to remember that a diarrhea diet is intended for the short-term management of occasional diarrhea. It can also be helpful in managing sudden flare-ups of diarrhea in individuals with chronic conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and celiac disease.

Kids and Diarrhea Diets

Diarrhea in infants and young children requires special attention because they are more susceptible to dehydration than adults. If your child exhibits additional symptoms like fever, vomiting, diarrhea lasting for more than a couple of days, or if they are an infant, seeking advice from a healthcare provider is crucial.

For mild diarrhea in children, the general recommendation is often to continue their regular diet but potentially reduce or temporarily eliminate dairy milk. For children who are also vomiting or experiencing more significant diarrhea, offering small sips of an electrolyte solution is beneficial. Nursing infants and babies who are exclusively formula-fed should typically continue with their usual feeding routine.

However, it’s essential to consult with your healthcare provider or nurse line for specific instructions on managing diarrhea at home and to determine when medical evaluation is necessary. Severe diarrhea or a child who is unable to keep down fluids requires prompt medical assessment. If you are concerned about your child’s diarrhea, always seek professional medical advice.

It’s particularly important to note that babies under 3 months old who develop a fever should be evaluated by a healthcare professional immediately. If your provider is unavailable, seek emergency medical care.

Expert Recommendations

The American Academy of Pediatrics (AAP) has updated its recommendations regarding the BRAT diet for children with diarrhea. The AAP now advises against the routine use of the BRAT diet for children experiencing diarrhea due to concerns about potential nutritional deficiencies. The AAP states that “there is not sufficient evidence that following this restrictive diet is necessary or warranted (in children).” Therefore, a more balanced approach, focusing on hydration and easily digestible foods within a broader range of food groups, is generally preferred for children, under the guidance of a healthcare professional.

Modifications to the Diarrhea Diet & Possible Side Effects

While generally safe for short-term use in older children and adults, a diarrhea diet may require modifications for individuals with certain medical conditions. It’s always best to consult with your healthcare provider if you have pre-existing health issues.

Prolonged adherence to a very restrictive diarrhea diet can, in some cases, lead to signs and symptoms of nutritional deficiency. If followed for an extended period, potential side effects might include:

Fatigue
Paleness
Weakness
Breathing difficulty with physical exertion
Increased sensitivity to cold
Depression
High blood pressure

A diarrhea diet is not intended for long-term use. If your diarrhea symptoms do not improve significantly within a couple of days of starting the diet, or if they worsen, it’s important to seek medical advice. You may require other treatments, including anti-diarrheal medications like Imodium A-D (loperamide). However, it’s crucial to consult your healthcare provider before taking anti-diarrheal medications, as they may be contraindicated in certain conditions, such as some bacterial infections and colitis.

Once your diarrhea symptoms begin to ease, typically by day three, you can gradually start reintroducing a wider variety of foods back into your diet over the course of a week to two weeks.

Other Bowel Diets

The dietary principles used in a diarrhea diet share similarities with other diets designed to manage chronic bowel conditions or to support individuals before and after medical procedures.

Low-Fiber Diet

A low-fiber diet is characterized by restricting your daily fiber intake. For an average adult consuming 2,000 calories per day, the recommended daily fiber intake is at least 28 grams. On a low-fiber diet, this is significantly reduced to around 10 to 15 grams of fiber per day.

If you are limiting fiber intake to manage diarrhea, it’s important to carefully consider the sources of fiber you do include in your diet. Opting for soluble fiber sources, as discussed earlier, can be more beneficial than insoluble fiber.

Low-Residue Diet

A low-residue diet is even more restrictive than a diarrhea diet. It is often prescribed temporarily when preparing for or recovering from procedures like a colonoscopy. “Residue” refers to undigested material, including fiber, that remains in the colon after digestion.

One of the key limitations of a low-residue diet is the restriction on dairy products. Intake is typically limited to 2 cups of dairy per day. While dairy doesn’t contribute fiber, it does leave behind undigested material. Some individuals find that dairy worsens digestive symptoms, even when following a diarrhea diet, and may choose to avoid it altogether.

Low-FODMAP Diet

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. Many foods contain FODMAPs, particularly grains, beans, and legumes.

Individuals with lactose intolerance are already familiar with digestive symptoms related to poorly digested carbohydrates. Many people find that foods high in FODMAPs can trigger or worsen digestive issues such as abdominal pain, gas, and bloating.

A low-FODMAP diet shares similarities with other low-fiber diets like the BRAT diet and a low-residue diet, but it is not as strictly limited. While high-fiber foods are avoided, unless you are lactose intolerant, dairy products are not necessarily restricted.

As you transition from a diarrhea diet back to your normal eating habits, incorporating low-FODMAP foods may be a helpful step, especially if you are prone to digestive sensitivities.

Summary

For occasional bouts of diarrhea, making temporary dietary adjustments can be a highly effective way to manage symptoms. The diarrhea diet is a short-term strategy centered on consuming bland, binding foods that are gentle on your digestive tract. Alongside dietary modifications, maintaining ample hydration is absolutely essential.

For infants and toddlers experiencing diarrhea, dietary changes should always be overseen by their healthcare provider. Restrictive diets of any kind can be potentially harmful to young children, so professional guidance is paramount.