Experiencing diarrhea can be uncomfortable and disruptive. Fortunately, dietary adjustments can often provide relief. This guide explores the best foods to eat when you have diarrhea, helping to ease symptoms and promote recovery.
Foods to Eat When You Have Diarrhea
A temporary diet of bland, easily digestible foods can help manage diarrhea symptoms. These foods are often referred to as “binding” because they help to firm up stools. The BRAT diet (bananas, rice, applesauce, and toast) is a well-known example. Other helpful foods include soft-cooked eggs, low-fat yogurt, clear broths, plain pasta, and saltine crackers. These options are generally gentle on the digestive system and can provide faster relief. Remember to stay hydrated by drinking plenty of water and other fluids, particularly if you’re experiencing diarrhea.
Unlike some diets, a diarrhea diet is relatively easy to follow because it focuses on foods that either help or hinder recovery. The diet is intended for short-term use only.
To maximize the diet’s effectiveness, consume smaller, snack-sized meals throughout the day instead of three large meals. Smaller meals reduce stress on the digestive tract. Drink beverages at room temperature to avoid irritating the digestive system with hot or cold temperatures.
1. Bread or Toast
Refined wheat in white bread can aid in binding stools. Bread and toast are good options. Whole grains, however, can be more difficult to digest and should be avoided.
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Alt text: Close-up of slices of white bread popping out of a toaster.
2. Regular Pasta
Plain pasta provides similar benefits to plain toast during diarrhea recovery. Saltine crackers and pretzels also help firm up stools.
3. White Potatoes
Plain white potatoes, boiled or steamed, can be beneficial. Avoid the peels, as they can worsen digestive issues. Cooked carrots, plain white rice, and squash are also good choices.
4. Bananas
Bananas are easily digested and gentle on the stomach, making them a great choice for managing diarrhea. They are also a good source of potassium, an important electrolyte that can be lost during diarrhea.
5. Applesauce
Applesauce is preferable to raw apples, as the skin of raw apples contains insoluble fiber, which can worsen diarrhea. Applesauce also contains pectin, which helps bind stools. Canned pears are another safe fruit option for relieving diarrhea symptoms.
6. Cereals
Hot cereals like farina (milled wheat) are easily digestible and often fortified with vitamins. Oats are also a good source of soluble fiber, which can help firm stools.
7. Lean Protein
Skinless chicken breast is an excellent choice when you have diarrhea. You can also consume lean, fat-free cuts of turkey, beef, pork, and fish. Soft-cooked eggs are another diarrhea-friendly source of protein.
8. Low-Fat Yogurt
Although most dairy products should be avoided during diarrhea, yogurt is an exception. It contains probiotics, which help restore a healthy balance of gut microorganisms that aid in normal digestion. Kefir is another dairy-based probiotic option to consider.
Foods to Avoid When You Have Diarrhea
Certain foods can exacerbate diarrhea symptoms and should be avoided until you find relief.
1. Dairy
Limit dairy products other than yogurt and kefir until your diarrhea improves. Lactose, the sugar found in dairy products, can be difficult to digest and may worsen diarrhea.
2. Whole Grains
Avoid oatmeal, brown rice, whole wheat, and other bread products containing the bran and germ of the grain. The refined grains in white bread are easier to digest when experiencing diarrhea.
3. Nuts and Seeds
Avoid nuts and seeds, as they can worsen diarrhea. You should also avoid beans and legumes, including lentils.
4. Raw Vegetables
Raw vegetables and dried fruit can be difficult to digest and should be avoided when you have diarrhea. Avoid cruciferous vegetables like broccoli and cauliflower, as they can cause gas and bloating. Also, skip corn, onion, and garlic until your symptoms subside.
5. Fried and Fatty Foods
Avoid fatty red meat, especially ground beef or processed meats like sausage, bacon, and salami, which are high in saturated fat. Fried foods can also be difficult to digest when you have diarrhea, including snack products like potato chips.
6. Butters and Sauces
Nut butters, such as peanut butter, can worsen symptoms, as can regular butter because it’s a dairy product. Also avoid sauces, gravy, mayonnaise, or heavy spices.
7. Sugar-Free Candy
Avoid treats made with artificial sweeteners like sorbitol, xylitol, or erythritol, which can have a mild laxative effect. Avoid ice cream, baked goods, pudding, and whipped topping, which can contain these sweeteners as well as fats and other problematic ingredients.
What Should You Drink With Diarrhea?
Replacing fluids and electrolytes lost during diarrhea is essential. Plain water is a good choice, but coconut water, electrolyte-rich sports drinks, and other low-sugar beverages can also be helpful.
Other good options to consider include:
- Clear bone broth
- Weakly brewed decaffeinated tea
- Kefir
Avoid the following beverages until your diarrhea symptoms have resolved:
- Caffeinated coffee and tea
- Citrus fruit juices
- Sodas
- Alcohol
- Carbonated drinks
- Extremely hot or cold drinks
These drinks can stimulate bowel movements or cause gas and bloating. Limit your milk intake as well.
Ice pops can prevent dehydration, particularly in small children. Brands like Pedialyte offer freezer pops that are low in sugar and provide added nutrition.
Benefits of a Diarrhea Diet
A temporary, restrictive diet can help bind watery stools, allowing your bowels to rest. It also helps restore lost fluids and balance electrolytes (electrically charged minerals like sodium and calcium) in your body.
Beneficial foods are generally high in soluble fiber, found in potatoes, bananas, and refined wheat. Soluble fiber absorbs fluid in the gut, slowing digestion. Insoluble fiber, found in bran, certain fruits, and whole grains, does not absorb fluid and can speed up digestion, worsening diarrhea.
A diarrhea diet is designed for the short-term treatment of occasional diarrhea. It can also ease sudden, severe episodes of diarrhea in people with chronic conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and celiac disease.
When to See a Healthcare Provider
Consult your healthcare provider if your diarrhea persists or if you experience other symptoms like fever, fatigue, or difficulty breathing.
Ask your healthcare provider if it is safe for you to try anti-diarrheal medications, as they can be dangerous in certain conditions, such as some bacterial infections and colitis. Underlying health conditions like irritable bowel syndrome may require treatment.
If symptoms improve by day three, you can gradually reintroduce other foods back into your diet over a week to 14 days.
A diarrhea diet is generally safe for older children and adults. Watch for signs and symptoms of nutritional deficiency, including:
- Paleness
- Weakness
- Increased sensitivity to cold
- Depression
- High blood pressure
A diarrhea diet is not intended for long-term use. If the diet does not significantly improve symptoms within a few days, you may need other treatments, including anti-diarrheal drugs like Imodium A-D (loperamide).
Summary
Managing occasional diarrhea often involves making dietary changes for a few days. A diarrhea diet is a short-term strategy focusing on bland, binding foods that are gentle on your digestive tract. Adequate hydration is also crucial.
Dietary changes in babies and toddlers with diarrhea should be overseen by their healthcare provider, as restrictive diets can be harmful to young children.
