The Best Foods to Eat When You Have Diarrhea

Diarrhea, characterized by loose, watery stools, is a common ailment that can disrupt your daily life. While no single food can instantly cure diarrhea, certain dietary choices can significantly alleviate symptoms and promote recovery. For many experiencing short-term diarrhea, adopting a temporary diet of bland, easily digestible foods can provide much-needed relief.

One widely recognized approach is the BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast. However, a broader range of foods can be equally beneficial, including gently cooked eggs, low-fat yogurt, clear broths, plain pasta, and saltine crackers. Crucially, maintaining hydration is paramount during diarrhea, and knowing when to seek medical advice for persistent or severe symptoms is also essential.

:max_bytes(150000):strip_icc()/GettyImages-1362018331-421af41f689448a097a47a2101157885.jpg)

Foods That Can Help Manage Diarrhea Symptoms

Adopting a specific dietary approach can be surprisingly effective in managing diarrhea, offering quicker relief compared to some other dietary changes. The impact of food choices on diarrhea symptoms is often readily noticeable, making this dietary strategy relatively straightforward to follow, especially as it’s intended for short-term use.

To maximize the benefits of a diarrhea-friendly diet, consider eating smaller, more frequent meals throughout the day rather than consuming three large meals. Overloading the digestive system can exacerbate discomfort.

Here are some foods generally recommended to eat when experiencing diarrhea:

White Bread or Toast: Easily digestible and low in fiber, white bread and toast are gentle on the stomach and can help to firm up stools.
Clear Broth: Chicken or vegetable broth provides essential electrolytes and fluids, aiding in hydration without irritating the digestive system.
Coconut Water: A natural source of electrolytes, coconut water is an excellent choice for rehydration and replenishing lost minerals.
Plain Pasta: Simple, refined pasta is easily digestible and provides carbohydrates for energy without being harsh on the gut.
White Potato (peeled): Peeled white potatoes, boiled or baked, are bland and provide necessary carbohydrates and potassium.
Bananas: Bananas are a key component of the BRAT diet, offering potassium and easily digestible carbohydrates. They are known for their binding effect which can help solidify stools.
White Rice: Like white bread and pasta, white rice is easily digested and helps to bind stools, making it a staple in diarrhea-friendly diets.
Canned Pears: Canned fruits, like pears, are softer and easier to digest than fresh fruits, especially when peeled.
Farina (milled wheat): This hot cereal is gentle on the stomach, easy to digest, and often fortified with vitamins.
Applesauce: Applesauce provides pectin, a type of fiber that can help to solidify stools. It’s preferable to raw apples, as the skin of raw apples contains insoluble fiber which might worsen diarrhea.
Eggs (soft-cooked): Soft-cooked eggs are a good source of protein that is easy to digest when you have diarrhea.
Low-Fat Yogurt: Yogurt with live cultures can be beneficial due to probiotics, which help restore healthy gut bacteria. Ensure it’s low-fat and well-tolerated.
Chicken Breast (skinless): Lean, skinless chicken breast, boiled or baked, provides necessary protein without being heavy or greasy.
Saltine Crackers: These crackers are bland and salty, helping to settle the stomach and replenish sodium levels.
Decaffeinated Tea (weakly brewed): Herbal teas, like chamomile or ginger, can be soothing. Ensure they are weakly brewed and decaffeinated to avoid any stimulants.
Pretzels: Plain pretzels offer salt and are easily digestible, similar to saltine crackers.

Foods to Avoid When You Have Diarrhea

Conversely, certain foods can exacerbate diarrhea symptoms and should be avoided until your condition improves. These foods are generally harder to digest, high in fiber, or can irritate the digestive system.

Foods to typically avoid include:

Dairy (except yogurt): Most dairy products, excluding low-fat yogurt with live cultures, contain lactose, which can be difficult to digest during diarrhea and may worsen symptoms.
Fried, Fatty, or Spicy Food: These foods are hard to digest and can stimulate bowel movements, aggravating diarrhea.
Whole Grains: High in insoluble fiber, whole grains can speed up digestion and worsen diarrhea. Refined grains are generally preferred.
Nuts and Seeds: Also high in fiber and fats, nuts and seeds can be difficult to digest and may increase bowel movements.
Beans and Legumes: These can cause gas and bloating, and are generally harder to digest, which is not ideal when you have diarrhea.
Raw Vegetables: Raw vegetables are high in insoluble fiber and can be difficult to digest. Cooked, peeled vegetables are better tolerated.
Corn: Corn is high in insoluble fiber and can be hard to digest, potentially worsening diarrhea symptoms.
Onion and Garlic: These can be irritants to the digestive system for some people, potentially increasing discomfort.
Potato Chips: High in fat and salt, potato chips offer little nutritional value and can be hard to digest.
Sugar-free Candy: Artificial sweeteners in sugar-free candies, like sorbitol and xylitol, can have a laxative effect and should be avoided.
Cabbage and Broccoli: These cruciferous vegetables are known to cause gas and bloating, which can be uncomfortable with diarrhea.
Dried Fruit: High in fiber and concentrated sugars, dried fruits can exacerbate diarrhea.
Nut Butters: High in fat, nut butters can be difficult to digest and may stimulate bowel movements.
Carbonated Drinks: These can cause gas and bloating, and their acidity can irritate the stomach.
Coffee: Caffeine in coffee can stimulate the digestive system and worsen diarrhea.
Citrus Fruit and Juice: The acidity of citrus fruits and juices can irritate the digestive tract.
Alcohol: Alcohol can dehydrate you and irritate your stomach, making diarrhea worse.

Specific Foods that Help with Diarrhea

Let’s delve deeper into some of the recommended foods and why they are beneficial for managing diarrhea.

Bananas and Applesauce: These are often highlighted as go-to foods when experiencing diarrhea for good reason. Bananas are incredibly gentle on the stomach and easy to digest, making them an excellent choice for settling an upset digestive system. They are also a notable source of potassium, a vital electrolyte that can be depleted due to diarrhea. Applesauce, especially compared to raw apples, is beneficial because cooking apples breaks down some of the fiber. Furthermore, applesauce contains pectin, a soluble fiber known for its stool-binding properties.

Certain Boiled or Steamed Vegetables: While raw vegetables can be challenging for the digestive system, especially during diarrhea, certain cooked vegetables are well-tolerated and nutritious. Cooking vegetables, especially by boiling or steaming, makes them softer and easier to digest. Peeling vegetables and removing seeds further reduces indigestible components. Potatoes, carrots, and squash, when peeled and boiled, are good options. It’s advisable to avoid cruciferous vegetables like broccoli and cauliflower, as these are known to produce gas and may worsen bloating.

Grains: Grains, particularly refined grains, play a crucial role in a diarrhea-friendly diet. Hot cereals like farina (milled wheat) are easily digestible and often enriched with vitamins, providing essential nutrients without stressing the digestive system. Oats are also beneficial, as they are a good source of soluble fiber, which aids in firming up stools. Refined wheat products such as white bread, plain pasta, saltine crackers, and pretzels are helpful in binding stools. It is important to avoid whole grains, nuts, and seeds during diarrhea as their high fiber content can aggravate symptoms.

Yogurt and Kefir: Despite the general recommendation to avoid dairy during diarrhea, yogurt and kefir are exceptions. These fermented dairy products contain probiotics, beneficial bacteria that can help restore a healthy balance of microorganisms in the gut, which is often disrupted during diarrhea. This restoration can aid in normalizing digestion. However, it is important to choose low-fat varieties and monitor tolerance. Lactose, the sugar in most dairy products, can be problematic for some people with diarrhea, so sticking to yogurt and kefir, and avoiding other dairy products until symptoms improve, is generally recommended.

Lean Meats: Lean meats, particularly plain, white-meat chicken, are among the best protein sources when you have diarrhea. Lean cuts of turkey, beef, pork, and fish, with fat trimmed, are also acceptable. Preparation methods should be simple—baking or boiling—and avoid adding sauces, gravies, mayonnaise, butter, or heavy spices, which can be difficult to digest. Fatty red meats, especially ground beef and processed meats like sausage, bacon, and salami, should be avoided because of their high saturated fat content, which can worsen diarrhea.

Ice Pops and Popsicles: Maintaining hydration is crucial, especially for children with diarrhea. Ice pops and popsicles are a palatable way to increase fluid intake and prevent dehydration, particularly in young children. Brands like Pedialyte offer freezer pops specifically formulated to be low in sugar and provide added electrolytes. However, avoid ice cream, baked goods, pudding, and whipped toppings as these are high in sugar and fat. Also, be cautious of frozen treats made with artificial sweeteners like sorbitol, xylitol, or erythritol, as these can have a mild laxative effect and are best avoided during diarrhea.

Drinks to Help with Diarrhea

Staying well-hydrated is a cornerstone of managing diarrhea, as it leads to significant fluid loss. Plain water is always a good choice, but other beverages can also help replenish fluids and electrolytes.

Consider these options:

Plain Water: Essential for hydration. Sip water frequently throughout the day.
Coconut Water: As mentioned earlier, coconut water is rich in electrolytes and a good way to rehydrate and replace lost minerals.
Electrolyte-Rich Sports Drinks: These drinks are formulated to replenish electrolytes lost through diarrhea. Choose options that are lower in sugar to avoid potential aggravation.
Bone Broth: Bone broth is not only hydrating but also provides minerals and can be soothing to the digestive system.
Weakly Brewed Tea: Decaffeinated herbal teas, like chamomile or ginger tea, can be soothing and help with hydration. Ensure they are weakly brewed to avoid any potential stomach upset.
Kefir: In addition to its probiotic benefits as a food, kefir can also serve as a hydrating and electrolyte-replenishing drink.

Beverages to avoid until your diarrhea symptoms subside include:

Caffeinated Coffee and Tea: Caffeine can stimulate bowel activity and worsen diarrhea symptoms.
Sodas: Both caffeinated and carbonated, sodas can irritate the stomach and contribute to dehydration.
Alcohol: Alcohol is dehydrating and can irritate the digestive system, exacerbating diarrhea.
Carbonated Drinks: The carbonation itself can lead to gas and bloating, adding to discomfort.
Extremely Hot or Cold Drinks: Drinks that are too hot or too cold can sometimes stimulate bowel movements or cause discomfort. Opt for lukewarm or room temperature beverages.

Benefits of Following a Diarrhea Diet

A temporary, restrictive diet when you have diarrhea serves several key purposes. It helps to bind loose stools, giving your bowels a chance to rest and recover. It also plays a vital role in restoring lost fluids and balancing electrolytes in your body. Electrolytes are electrically charged minerals like sodium and calcium that are crucial for many bodily functions, and they can become imbalanced due to fluid loss from diarrhea.

The primary goal of a diarrhea diet is to consume foods that help solidify stools and to avoid foods that can make stools more watery. The foods that are beneficial are typically high in soluble fiber. Soluble fiber, found in foods like potatoes, bananas, and refined wheat, absorbs water in the gut, which slows down digestion and helps to firm up stools.

On the other hand, insoluble fiber, found in bran, many fruits (especially with skin), and whole grains, does not absorb fluid and can actually speed up digestion. Therefore, it is generally recommended to avoid insoluble fiber until bowel movements become more solid.

A diarrhea diet is intended for short-term management, primarily for occasional diarrhea. It can also be helpful in managing sudden, severe episodes of diarrhea in individuals with chronic conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and celiac disease.

Diarrhea Diets for Children

When it comes to infants and young children with diarrhea, it is especially important to monitor for dehydration, as children can become dehydrated more quickly than adults. If a child exhibits additional symptoms such as fever and vomiting, if diarrhea lasts for more than a couple of days, or if the child is an infant, it is crucial to seek advice from a healthcare provider.

For mild diarrhea in children, the general advice is often to continue their regular diet but possibly reduce or eliminate dairy milk temporarily. For children who are also vomiting or experiencing more significant diarrhea, electrolyte solutions are often recommended in small sips. For nursing infants or those exclusively on formula, it’s usually advised to continue breastfeeding or formula feeding.

However, it is always best to consult with a healthcare provider or nurse line for specific instructions on managing a child’s diarrhea at home and to determine when medical evaluation is necessary. Severe diarrhea or the inability to keep down fluids in a child requires medical attention. If there are concerns about a child’s diarrhea, medical advice should be sought promptly. Infants under 3 months old who develop a fever also require immediate medical assessment. In such cases, contact a healthcare provider or seek emergency medical care if a provider is not readily available.

Expert Recommendations for Children

It’s important to note that the American Academy of Pediatrics (AAP) no longer recommends the BRAT diet as the standard approach for children with 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).” Current recommendations emphasize a less restrictive approach, focusing on maintaining hydration and continuing a generally balanced diet as tolerated.

Modifications to the Diarrhea Diet

Modifications to a diarrhea diet might be necessary for individuals with other underlying medical conditions. It’s essential to consider these conditions and adjust dietary choices accordingly. Always consult with a healthcare provider or a registered dietitian for personalized advice, especially if you have pre-existing health issues.

Possible Side Effects of a Prolonged Diarrhea Diet

Generally, a diarrhea diet is considered safe for short-term use in older children and adults. However, if followed for an extended period, it can lead to nutritional deficiencies due to its restrictive nature. Signs and symptoms of nutritional deficiency may include fatigue, paleness, weakness, difficulty breathing during physical activity, increased sensitivity to cold, depression, and even high blood pressure in the long term.

A diarrhea diet is not intended for long-term use. If symptoms do not improve significantly within a couple of days of starting the diet, further medical evaluation and potentially other treatments, such as anti-diarrheal medications like Imodium A-D (loperamide), may be necessary.

It is important to ask a healthcare provider whether anti-diarrheal medications are safe to use, as they can be contraindicated in certain conditions, such as some bacterial infections and colitis.

Once diarrhea symptoms have lessened, typically by day three, you can gradually reintroduce a wider variety of foods back into your diet over a period of one to two weeks.

Other Bowel-Related Diets

The dietary principles for recovering from a brief bout of diarrhea share similarities with dietary recommendations for managing chronic bowel conditions and for pre- and post-operative dietary management.

Low-Fiber Diet

For adults consuming around 2,000 calories daily, the recommended daily fiber intake is at least 28 grams. A low-fiber diet typically restricts fiber intake to about 10 to 15 grams per day. When limiting fiber to manage diarrhea, it’s important to carefully consider the sources of fiber you do include. Opt for soluble fiber sources, as these are more beneficial in binding stools compared to insoluble fiber.

Low-Residue Diet

A low-residue diet is similar to a diarrhea diet but with additional restrictions. It is often prescribed temporarily when preparing for or recovering from medical procedures such as a colonoscopy. One of the key limitations in a low-residue diet is the restriction on dairy products. Dairy intake is typically limited to 2 cups per day because, while dairy products do not add fiber, they can leave undigested material (residue) in the colon. Some individuals find that dairy exacerbates digestive symptoms and may choose to avoid these foods entirely even while following a diarrhea diet.

Low-FODMAP Diet

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates found in many foods, particularly in grains, beans, and legumes. The small intestine does not absorb these short-chain carbohydrates well, which can lead to digestive issues in some people. A low-FODMAP diet is similar to other low-fiber diets like the BRAT diet and a low-residue diet but is generally less restrictive. While high-fiber foods are limited on a low-FODMAP diet, dairy products are not restricted unless lactose intolerance is an issue. A low-FODMAP approach can be a helpful dietary strategy as you transition from a diarrhea diet back to your regular eating habits.

Summary

Managing occasional bouts of diarrhea often involves making temporary adjustments to your diet for a few days. The diarrhea diet is a short-term dietary strategy focused on bland, binding foods that are gentle on the digestive tract. Adequate hydration is equally critical. For infants and toddlers with diarrhea, dietary changes should be overseen by a healthcare provider, as highly restrictive diets can be harmful to young children.