Diarrhea can be an uncomfortable and disruptive experience. When it strikes, knowing what to eat and what to avoid can significantly ease your symptoms and speed up your recovery. This guide will walk you through the best food choices to help manage diarrhea and get you back on your feet. If your diarrhea doesn’t improve or if it occurs with other symptoms like fever, consult your healthcare provider.
Foods to Eat When You Have Diarrhea
The key to a successful diarrhea diet is to choose bland, easily digestible foods that can help bind stools and soothe your digestive system. Eating smaller, snack-sized meals several times a day rather than three large meals can also aid in recovery. Larger meals can place extra stress on the digestive tract.
1. The BRAT Diet: Bananas, Rice, Applesauce, and Toast
The BRAT diet is a classic recommendation for diarrhea relief. These foods are gentle on the stomach and help to firm up stools.
- Bananas: Easy to digest and a good source of potassium, an electrolyte often lost during diarrhea.
- White Rice: Plain white rice is easily digestible and helps to bind stools.
- Applesauce: Provides pectin, a soluble fiber that can help solidify stools. Avoid raw apples, as their skin contains insoluble fiber that can worsen diarrhea.
- Toast: White toast, being refined wheat, is gentle on the stomach and can help absorb excess fluid.
2. Bread, Crackers, and Pasta
Refined carbohydrates are your friend when dealing with diarrhea.
- White Bread & Toast: Refined wheat is easy to digest and can help firm up stools.
- Saltine Crackers & Pretzels: These salty snacks can also help to solidify stools.
- Plain Pasta: Similar to toast and crackers, plain pasta is easily digestible.
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3. Potatoes and Cooked Vegetables
Certain cooked vegetables can provide essential nutrients without irritating your digestive system.
- White Potatoes: Boiled or steamed potatoes without the skin are a good choice.
- Cooked Carrots: A gentle and nutritious option.
- Squash: Another easily digestible vegetable.
4. Lean Protein
Protein is essential for recovery, but choose lean options that are easy on the stomach.
- Skinless Chicken Breast: An excellent source of lean protein.
- Lean Turkey, Beef, Pork, and Fish: Opt for fat-free cuts.
- Soft-Cooked Eggs: Another diarrhea-friendly source of protein.
5. Yogurt with Probiotics
While dairy is generally avoided, yogurt with probiotics is an exception.
- Low-Fat Yogurt: Contains probiotics that help restore the balance of good bacteria in your gut. Look for yogurts with live and active cultures.
- Kefir: A dairy-based probiotic drink that can be beneficial.
6. Cereals
Certain cereals can also be helpful in managing diarrhea.
- Hot Cereals: Cereals like farina (milled wheat) are easy to digest and often fortified with vitamins.
- Oats: Oats are a rich source of soluble fiber and can help firm stools.
Foods to Avoid When You Have Diarrhea
Certain foods can exacerbate diarrhea symptoms and should be avoided until your condition improves.
1. Dairy Products
Most dairy products, except for yogurt and kefir, should be limited.
- Milk, Cheese, and Cream: Lactose, the sugar in dairy, can be difficult to digest.
2. Whole Grains, Nuts and Seeds
Avoid foods high in insoluble fiber, which can worsen diarrhea.
- Oatmeal, Brown Rice, Whole Wheat Bread: These contain bran and germ that are harder to digest.
- Nuts and Seeds: These are high in fiber and can irritate the digestive system.
3. Raw Vegetables and Certain Fruits
Raw vegetables and certain fruits are harder to digest.
- Raw Vegetables: Including cruciferous vegetables like broccoli and cauliflower, as well as corn, onion, and garlic.
- Dried Fruit: Avoid dried fruit, which is high in fiber.
4. Fatty and Fried Foods
These foods can be difficult to digest and worsen diarrhea.
- Fatty Red Meat: Including ground beef and processed meats like sausage and bacon.
- Fried Foods: Such as French fries and potato chips.
5. Butters and Sauces
Avoid these due to their fat content and potential to irritate the digestive system.
- Nut Butters: Like peanut butter.
- Butter: Because it’s a dairy product.
- Sauces, Gravy, Mayonnaise, Heavy Spices: These can irritate the digestive tract.
6. Sugary or Sugar-Free Treats
Be cautious with sweets and sugar substitutes.
- Sugar-Free Candy: Artificial sweeteners like sorbitol, xylitol, and erythritol have a laxative effect.
- Ice Cream, Baked Goods, Pudding: These often contain artificial sweeteners and high amounts of fat.
What Should You Drink With Diarrhea?
Staying hydrated is crucial when you have diarrhea. Choose fluids that help replace lost electrolytes.
- Water: The most important fluid to drink.
- Coconut Water: Naturally rich in electrolytes.
- Electrolyte-Rich Sports Drinks: Choose low-sugar options.
- Clear Bone Broth: Provides electrolytes and is easy to digest.
- Weakly Brewed Decaffeinated Tea: Can be soothing.
Avoid these beverages, as they can worsen symptoms:
- Caffeinated Coffee and Tea
- Citrus Fruit Juices
- Sodas
- Alcohol
- Carbonated Drinks
- Extremely Hot or Cold Drinks
Benefits of Following a Diarrhea Diet
A temporary, restrictive diet can help bind watery stools, allow your bowels to rest, and restore lost fluids and electrolytes. Foods high in soluble fiber, like potatoes, bananas, and refined wheat, absorb fluid in the gut and slow digestion.
This diet is intended for short-term use and can also help ease diarrhea in people with chronic conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
When to See a Healthcare Provider
Consult a healthcare provider if your diarrhea persists, or if you experience additional symptoms like fever, fatigue, or difficulty breathing. Also, seek medical advice before taking anti-diarrheal medications, as they may be dangerous in certain conditions.
Conclusion
Managing diarrhea through diet involves choosing easily digestible foods that help firm up stools and avoiding foods that can exacerbate symptoms. Staying hydrated is equally important. By following these guidelines, you can effectively manage occasional bouts of diarrhea and promote a faster recovery. If symptoms persist or worsen, consult a healthcare professional.
