Best Foods to Eat When You Have Diarrhea: Dietary Guide and Tips

While no specific foods can instantly stop diarrhea, certain dietary choices can significantly ease your symptoms and support your recovery. If you’re experiencing diarrhea, focusing on easily digestible, binding foods is key. This dietary approach, often referred to as a diarrhea diet, helps to calm your digestive system and firm up loose stools.

One well-known strategy is the BRAT diet, which includes Bananas, Rice, Applesauce, and Toast. However, a wider range of foods can be beneficial. Soft-cooked eggs, low-fat yogurt, clear broths, plain pasta, and saltine crackers are also excellent options to consider.

It’s equally important to stay hydrated when you have diarrhea. Understanding what to drink and when to seek medical attention for persistent or severe symptoms is crucial for managing this condition effectively.

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Dietary Recommendations for Managing Diarrhea

A diarrhea diet is often easier to adhere to because the impact of food choices is quickly noticeable. Certain foods can alleviate symptoms, while others can worsen them. It’s important to remember that this diet is intended for short-term use, typically until your symptoms improve.

To maximize the diet’s effectiveness, opt for smaller, more frequent meals throughout the day instead of three large ones. Smaller portions are gentler on your digestive system and easier to process when you’re experiencing diarrhea.

Foods Recommended for Diarrhea Relief:

White Bread and Toast: Easily digestible and low in fiber, white bread and toast are gentle on the stomach and can help to bind stools.
Clear Broth: Provides essential fluids and electrolytes without being heavy or difficult to digest. Chicken or vegetable broth are good choices.
Coconut Water: A natural source of electrolytes, coconut water helps replenish those lost due to diarrhea, aiding in hydration.
Plain Pasta: Simple, refined carbohydrates like plain white pasta are easy to digest and provide energy without irritating the digestive system.
White Potato (Peeled): Peeled white potatoes, boiled or mashed, are bland and contain soluble fiber, which can help firm up stools.
Bananas: Part of the BRAT diet, bananas are easily digestible, provide potassium (an important electrolyte lost during diarrhea), and are gentle on the stomach.
White Rice: Another component of the BRAT diet, white rice is a bland, easily digestible carbohydrate that can help bind stools.
Canned Pears: Canned fruits like pears, without skin and seeds, are easier to digest than fresh fruits and provide some nutrients.
Farina (Cream of Wheat): This hot cereal is easily digestible and often fortified with vitamins, offering a gentle source of nutrients.
Applesauce: Cooked applesauce is preferred over raw apples due to its pectin content, which can help bind stools. It’s also easier to digest as cooking breaks down some of the fiber.
Eggs (Soft-Cooked): Soft-cooked eggs are a good source of protein that is gentle on the stomach. Avoid fried or heavily seasoned eggs.
Low-Fat Yogurt: Yogurt with live and active cultures (probiotics) can help restore the balance of good bacteria in the gut, which can be disrupted by diarrhea. Choose low-fat varieties to avoid excess fat intake.
Skinless Chicken Breast: Lean protein sources like skinless chicken breast, boiled or baked, are easily digestible. Avoid frying or adding rich sauces.
Saltine Crackers: Simple saltine crackers are bland and can help settle the stomach. They also provide a bit of sodium, which can be helpful in replacing lost electrolytes.
Weak Decaffeinated Tea: Herbal teas or weakly brewed decaffeinated black tea can be soothing and help with hydration. Avoid strong teas and coffee.
Pretzels: Plain pretzels, like saltine crackers, are a source of simple carbohydrates and sodium that are easy to digest.

Foods to Avoid When You Have Diarrhea:

Dairy (Except Yogurt): Most dairy products, except for yogurt with probiotics, should be avoided as lactose can be difficult to digest and may worsen diarrhea symptoms.
Fried, Fatty, and Spicy Foods: These foods can irritate the digestive system and stimulate bowel movements, exacerbating diarrhea.
Whole Grains: High in insoluble fiber, whole grains can speed up digestion and worsen diarrhea. Opt for refined grains instead.
Nuts and Seeds: These are high in fiber and fat, making them difficult to digest when you have diarrhea.
Beans and Legumes: Can cause gas and bloating, and are generally harder to digest, potentially worsening diarrhea symptoms.
Raw Vegetables: Raw vegetables are high in insoluble fiber and can be difficult to digest. Cooked, peeled, and seeded vegetables are better choices.
Corn: Difficult to digest and can contribute to gas and bloating.
Onion and Garlic: Can be irritating to the digestive system for some individuals experiencing diarrhea.
Potato Chips and Fried Snacks: High in fat and often heavily seasoned, these can irritate the stomach and worsen diarrhea.
Sugar-Free Candy and Gum: Artificial sweeteners like sorbitol, xylitol, and erythritol can have a laxative effect and should be avoided.
Cabbage and Broccoli: Cruciferous vegetables like cabbage and broccoli are known to cause gas and bloating, which can be uncomfortable when you have 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 and fiber, nut butters are best avoided during diarrhea episodes.
Carbonated Drinks: Can cause gas and bloating, and the bubbles may irritate the digestive system.
Coffee: Caffeine can stimulate bowel movements and worsen diarrhea.
Citrus Fruits and Juices: Acidic and can irritate the digestive tract.
Alcohol: Can dehydrate you and irritate the digestive system, making diarrhea worse.

Understanding Beneficial Foods in Detail

Bananas and Applesauce: These are often recommended as they are gentle on the stomach. Bananas are rich in potassium, an electrolyte often depleted during diarrhea. Applesauce, particularly cooked, contains pectin, a soluble fiber that can help bind stools and ease diarrhea.

Cooked Vegetables: Cooking vegetables makes them easier to digest. Peeling them and removing seeds further reduces potential irritation. Boiled potatoes (peeled), carrots, and squash are good choices. Avoid gas-producing cruciferous vegetables like broccoli and cauliflower.

Refined Grains: Hot cereals like farina are easily digestible and often fortified with vitamins. Oats, rich in soluble fiber, can also help firm stools. Refined wheat products like white bread, plain pasta, saltines, and pretzels are preferable to whole grains, nuts, and seeds, which contain insoluble fiber that can worsen diarrhea.

Yogurt and Kefir: While most dairy is discouraged, yogurt with live and active cultures and kefir are exceptions. They contain probiotics, beneficial bacteria that can restore gut health and aid digestion. Avoid other dairy products due to lactose, which can be difficult to digest and aggravate diarrhea.

Lean Meats: Plain, white-meat chicken is an excellent protein source during diarrhea. Lean cuts of turkey, beef, pork, and fish are also acceptable. Prepare them simply, avoiding sauces, gravies, mayonnaise, butter, or heavy spices. Avoid fatty red meats and processed meats high in saturated fat, which can be harder to digest.

Ice Pops and Popsicles: These are a good way to stay hydrated, especially for children. Choose brands like Pedialyte freezer pops, which are low in sugar and may contain added electrolytes. Avoid ice cream, baked goods, pudding, and whipped toppings due to their high sugar and fat content. Also, avoid sugar-free frozen treats with artificial sweeteners like sorbitol, xylitol, or erythritol, as these can have a laxative effect.

Best Drinks for Diarrhea

Hydration is paramount when you have diarrhea to replace lost fluids and electrolytes. Plain water is good, but consider these options:

Plain Water: Essential for hydration. Sip it slowly and frequently.
Coconut Water: Naturally rich in electrolytes, making it an excellent choice for rehydration.
Electrolyte-Rich Sports Drinks: Can help replenish electrolytes, but choose low-sugar options.
Bone Broth: Provides fluids, electrolytes, and some nutrients in an easily digestible form.
Weakly Brewed Tea: Decaffeinated herbal or black tea, weakly brewed, can be soothing and hydrating.
Kefir: A probiotic-rich drink that can aid gut health and hydration.

Avoid these beverages until your diarrhea resolves:

Caffeinated Coffee and Tea: Can stimulate bowel movements and worsen dehydration.
Sodas: Often high in sugar and can cause gas and bloating.
Alcohol: Dehydrates the body and irritates the digestive system.
Carbonated Drinks: Can lead to gas and bloating.
Extremely Hot or Cold Drinks: May irritate the digestive system.

Benefits of Following a Diarrhea Diet

A temporary diarrhea diet offers several benefits:

Binding Watery Stools: Foods high in soluble fiber help absorb excess fluid in the gut, firming up stools.
Resting the Bowels: Easily digestible foods give your digestive system a break.
Fluid and Electrolyte Restoration: Helps replenish lost fluids and essential electrolytes like sodium and potassium.

The diet focuses on soluble fiber, found in foods like potatoes, bananas, and refined wheat, which slows down digestion and absorbs fluid. Insoluble fiber, found in bran, whole grains, and some fruits, does the opposite and can worsen diarrhea, so it should be avoided temporarily.

This diet is intended for short-term management of occasional diarrhea and can also help manage flare-ups in chronic conditions like IBS, IBD, and celiac disease.

Diarrhea Diets for Children

Dehydration is a serious concern for infants and young children with diarrhea, as they dehydrate more quickly than adults. Seek medical advice if your child has additional symptoms like fever and vomiting, diarrhea lasting several days, or if they are an infant.

For mild diarrhea in children, often continuing their regular diet while possibly reducing dairy milk is advised. For more significant diarrhea or vomiting, electrolyte solutions are recommended. Nursing and formula-fed babies should generally continue their usual feeding.

Always consult a healthcare provider for specific advice regarding diarrhea in children, especially infants. Severe diarrhea or inability to keep fluids down requires medical assessment. Babies under 3 months with a fever also need immediate medical attention.

Expert Recommendations: The American Academy of Pediatrics (AAP) no longer recommends the BRAT diet as the sole approach for children with diarrhea due to potential nutritional deficiencies and lack of evidence supporting its necessity. A balanced approach is generally preferred, under medical guidance when needed.

Modifications for Specific Conditions

Diarrhea diet modifications may be necessary for individuals with pre-existing medical conditions. Always consult your healthcare provider for personalized dietary advice.

Potential Side Effects

Generally, a diarrhea diet is safe for short-term use in older children and adults. However, prolonged use can lead to nutritional deficiencies, manifesting as fatigue, paleness, weakness, breathing difficulty, cold sensitivity, depression, and high blood pressure.

If symptoms don’t improve within a couple of days, consult your doctor. Anti-diarrheal medications like loperamide (Imodium A-D) might be considered, but consult your healthcare provider first, as these can be contraindicated in certain conditions like bacterial infections or colitis.

As symptoms improve (usually within three days), gradually reintroduce other foods back into your diet over one to two weeks.

Related Bowel Diets

Diarrhea diet principles overlap with other bowel-related diets used for chronic conditions or pre- and post-surgery dietary management.

Low-Fiber Diet

A low-fiber diet restricts daily fiber intake to around 10-15 grams, significantly less than the recommended 28 grams for adults. It’s used to manage diarrhea and requires careful selection of fiber sources.

Low-Residue Diet

Similar to a diarrhea diet but more restrictive, a low-residue diet is often prescribed temporarily before or after procedures like colonoscopies. It further limits dairy intake (to 2 cups daily) as dairy, while not high in fiber, leaves undigested material in the colon.

Low-FODMAP Diet

Low-FODMAP diets restrict fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), short-chain carbohydrates found in many foods, especially grains, beans, and legumes. It’s less restrictive than BRAT or low-residue diets, allowing dairy (unless lactose intolerance is present). It can be a good transition diet after a diarrhea diet.

Summary

Dietary changes are often effective in managing occasional diarrhea. The diarrhea diet is a short-term approach focusing on bland, binding foods gentle on the digestive system, combined with ample hydration. For infants and toddlers with diarrhea, dietary changes should be overseen by a healthcare provider due to the risks associated with restrictive diets in young children.