Foods to Eat If You Have Diarrhea: Best Choices and What to Avoid

Experiencing diarrhea can be uncomfortable, to say the least. Whether it’s triggered by a stomach bug, a change in diet, or food intolerance, diarrhea can leave you feeling drained and unwell. The good news is that carefully choosing what you eat can significantly aid your recovery. This guide will walk you through the best foods to eat when you have diarrhea, helping to soothe your digestive system and replenish lost nutrients, as well as what foods to avoid to prevent making your symptoms worse.

Best Foods to Eat When You Have Diarrhea: Embrace the Bland Diet

When diarrhea strikes, your digestive system becomes sensitive. Introducing harsh or difficult-to-digest foods can exacerbate your symptoms and prolong your discomfort. The key is to opt for easily digestible, bland foods. These types of foods are gentle on your stomach and can help solidify your stool. Doctors often recommend starting with these options within the first 24 hours of experiencing diarrhea.

A popular and effective approach is the BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast. These four components are gentle on the stomach and provide essential nutrients and binding agents to help firm up loose stools.

Bananas: Bananas are easily digestible and packed with potassium, an electrolyte often lost during diarrhea. They are also binding, which can help to solidify stools.
White Rice: Plain white rice is low in fiber and easily digested. It provides carbohydrates for energy without irritating your digestive system.
Applesauce: Applesauce, especially unsweetened, is another gentle food that is easy on the stomach. It provides pectin, a type of fiber that can help to bind stools.
Toast: Plain white toast, without butter or heavy spreads, is another easily digestible carbohydrate source. The char on toast can also help to absorb toxins in the gut.

Beyond the BRAT diet, several other bland foods are excellent choices when you’re dealing with diarrhea:

Boiled Potatoes: Plain boiled potatoes, without skin or added butter or spices, are easy to digest and provide potassium.
Plain Crackers: Saltine crackers or similar plain crackers can be helpful for settling your stomach and providing a source of sodium, another electrolyte lost through diarrhea.
Pretzels: Plain pretzels, low in fat, offer another source of easily digestible carbohydrates and sodium.
Baked or Broiled Chicken (Skinless and Fat-Free): Lean protein is important for recovery, and baked or broiled chicken, without the skin and excess fat, is a gentle option. Avoid frying or adding rich sauces.

Probiotics: Friendly Bacteria That May Help

Probiotics, often referred to as “good” bacteria, can play a beneficial role in restoring balance to your gut, especially when you have diarrhea. Diarrhea can disrupt the natural balance of bacteria in your intestines. Probiotics can help repopulate your gut with beneficial bacteria, potentially shortening the duration of your diarrhea.

These beneficial bacteria work by producing chemicals that counteract harmful toxins produced by unhealthy bacteria, which are often the culprits behind diarrhea.

You can find probiotics in various food sources:

Yogurt with Live Active Cultures: Yogurt, particularly those labeled with “live and active cultures,” is a well-known probiotic source. However, if lactose intolerance is a concern or if dairy seems to worsen your symptoms, proceed with caution or choose dairy-free alternatives.
Kefir: Kefir is a fermented milk drink, similar to yogurt but often more liquid, that is rich in probiotics.
Sauerkraut: This fermented cabbage dish is another good source of probiotics. Choose unpasteurized sauerkraut for the most probiotic benefits.
Kimchi: Kimchi, a Korean staple of fermented vegetables, is packed with probiotics and flavor.
Kombucha: Kombucha is a fermented tea beverage that contains probiotics and antioxidants.

It’s important to observe how your body reacts to probiotic-rich foods, especially yogurt. While probiotics can be beneficial, dairy might be problematic for some individuals experiencing diarrhea, particularly if they are lactose intolerant or temporarily sensitive to dairy.

Foods to Absolutely Avoid When You Have Diarrhea: Steer Clear of These

Just as important as knowing what to eat is understanding what to avoid when you have diarrhea. Certain foods can aggravate your digestive system, worsen your diarrhea, and prolong your recovery. It’s best to avoid the following food categories until your symptoms subside:

Fatty, Fried, and Greasy Foods: Foods high in fat, whether fried, greasy, or covered in rich sauces and gravies, are difficult to digest and can stimulate bowel contractions, making diarrhea worse. Avoid fast food, fried snacks, and rich, creamy dishes.
Dairy Products (Except Probiotic Yogurt, Possibly): Milk, butter, ice cream, cheese, and cream can be problematic during diarrhea. Even if you are not typically lactose intolerant, your body may become temporarily sensitive to lactose when you have diarrhea. As mentioned earlier, probiotic yogurt might be an exception for some, but observe your tolerance carefully.
Alcohol and Sugary Sodas: Both alcohol and sugary sodas can worsen dehydration, a significant concern with diarrhea. Alcohol is a diuretic, increasing fluid loss. Sodas high in fructose, like high-fructose corn syrup, can overwhelm your digestive system, leading to gas, bloating, and increased diarrhea.
Artificial Sweeteners: Sorbitol, mannitol, and other artificial sweeteners found in sugar-free candies, gum, diet sodas, and sugar substitutes can have a laxative effect on the digestive system. They draw water into the intestines, which can loosen stools and exacerbate diarrhea.
Gas-Producing Fruits and Vegetables: While fruits and vegetables are generally healthy, some can increase gas production in the intestines, which can be uncomfortable and potentially worsen diarrhea symptoms. Limit or avoid gas-inducing vegetables like cabbage, broccoli, cauliflower, beans, and peas until you are feeling better. Certain fruits like prunes and grapes, known for their laxative effects, should also be avoided.
Potentially Spoiled Foods: Food poisoning is a common cause of diarrhea. To prevent further issues, avoid any foods that may be spoiled or improperly stored. Be cautious with leftovers, foods left out at room temperature for too long, and undercooked meats or seafood. When in doubt, it’s always best to discard questionable food.

Staying Hydrated is Key to Recovery

Dehydration is a serious complication of diarrhea. When you experience diarrhea, your body loses fluids and electrolytes rapidly. Replenishing these lost fluids is crucial for preventing dehydration and supporting your recovery.

It’s important to drink plenty of fluids throughout the day. Water is essential, but also consider beverages that help replace lost electrolytes, such as:

Oral Rehydration Solutions (ORS): Pedialyte and similar over-the-counter oral rehydration solutions are specifically formulated to replace fluids and electrolytes lost due to diarrhea.
Clear Broths and Soups: Clear, full-salt soups or broths provide both fluids and sodium, an important electrolyte.
Diluted Juices: If tolerated, diluted fruit juices (like apple juice) can provide some sugar for energy, but ensure they are diluted with water to avoid excess sugar, which can sometimes worsen diarrhea.
Sports Drinks: Sports drinks can also help replenish electrolytes, but be mindful of their sugar content. If they are high in sugar, dilute them with water.

Monitor your hydration level by observing your urine. If your urine is dark yellow or you are urinating infrequently, it’s a sign that you are likely dehydrated and need to increase your fluid intake. Ideally, your urine should be pale yellow or clear, indicating good hydration.

When to Seek Medical Advice for Diarrhea

While dietary adjustments and home care are often sufficient for managing mild diarrhea, it’s important to know when to seek medical attention.

Consult a doctor if you experience any of the following:

Diarrhea lasting longer than a few days: Persistent diarrhea may indicate an underlying infection or condition that requires medical treatment.
Bloody stools: Blood in your stool is a serious symptom that needs prompt medical evaluation.
Severe abdominal pain: Intense or persistent abdominal pain could be a sign of a more serious issue.
Signs of dehydration: Excessive thirst, dry mouth, decreased urination, dizziness, and weakness are signs of dehydration that may require medical intervention.
High fever: A high fever along with diarrhea may suggest an infection that needs treatment.

Over-the-counter anti-diarrheal medications like loperamide (Imodium) can be used for short-term relief if you don’t suspect an infection and don’t see blood in your stool. However, these medications should not be used as a substitute for addressing the underlying cause of persistent diarrhea, and it’s best to consult a healthcare professional if symptoms don’t improve quickly.

In Conclusion

Managing diarrhea effectively involves making smart food choices. By focusing on bland, easily digestible foods, considering probiotics, and strictly avoiding foods that can worsen symptoms, you can support your body’s recovery. Staying well-hydrated is equally crucial. Remember to listen to your body, and don’t hesitate to seek medical advice if your diarrhea is severe or doesn’t improve within a few days. With the right dietary approach and care, you can effectively navigate a bout of diarrhea and get back to feeling your best.