Diarrhea can be uncomfortable and disruptive. Fortunately, dietary adjustments can often alleviate symptoms. This guide explores what foods to eat when you have diarrhea, focusing on easily digestible options to help you recover quickly. When experiencing diarrhea, opting for a short-term diet of gentle, binding foods is recommended.
The BRAT Diet and Beyond
One of the most well-known dietary approaches for managing diarrhea is the BRAT diet, which stands for bananas, rice, applesauce, and toast. These foods are easy to digest and can help solidify stools. However, there are other beneficial options and important considerations for a comprehensive approach.
1. Binding Breads and Starches
- White Bread and Toast: Refined wheat in white bread is easily digestible and aids in stool binding. Avoid whole grains, which are higher in fiber and can exacerbate diarrhea.
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Alt text: Close-up of slices of toasted white bread in a toaster, illustrating a recommended food choice for managing diarrhea symptoms.
- Plain Pasta: Similar to toast, plain pasta is gentle on the digestive system and helps firm up stools.
- Saltine Crackers and Pretzels: These salty snacks can also contribute to stool solidification.
- White Potatoes: Boiled or steamed plain white potatoes are a good choice. Avoid the skin, which can be difficult to digest. Cooked carrots and squash are other suitable vegetable options.
- White Rice: Plain white rice is easily digestible and helps to bind the stools, slowing down bowel movements.
2. Easily Digested Fruits
- Bananas: Bananas are easily digested and a good source of potassium, an essential electrolyte that can be lost during diarrhea.
- Applesauce: Applesauce contains pectin, a soluble fiber that can help solidify stools. It’s preferable to raw apples, as the skin contains insoluble fiber, which can worsen diarrhea. Canned pears are another safe fruit choice.
3. Gentle Proteins
- Lean Protein: Skinless chicken breast, lean turkey, beef, pork, and fish are good protein sources. Opt for fat-free cuts.
- Soft-Cooked Eggs: Eggs are a diarrhea-friendly protein option when cooked softly.
4. Probiotic Power
- Low-Fat Yogurt: While most dairy should be limited, low-fat yogurt with live cultures can be beneficial. Probiotics help restore the balance of good bacteria in the gut, aiding digestion. Kefir is another probiotic-rich dairy option.
5. Comforting Cereals
- Hot Cereals: Hot cereals like farina are easy to digest and often fortified with vitamins.
- Oats: Oats are a good source of soluble fiber, which helps firm stools.
Foods to Avoid When You Have Diarrhea
Certain foods can worsen diarrhea symptoms. Avoiding these can help speed up recovery.
1. Dairy Products
- Limit dairy products (except for yogurt and kefir) due to lactose, which can be difficult to digest and exacerbate diarrhea.
2. High-Fiber Foods
- Whole Grains: Avoid oatmeal, brown rice, whole wheat bread, and other products containing the bran and germ of the grain.
- Nuts and Seeds: These are difficult to digest and can worsen diarrhea.
- Beans and Legumes: Lentils and other legumes should also be avoided.
3. Raw and Gassy Vegetables
- Raw Vegetables: These are harder to digest.
- Cruciferous Vegetables: Broccoli, cauliflower, and other cruciferous vegetables can cause gas and bloating.
- Other Vegetables: Avoid corn, onions, and garlic.
4. Fatty and Fried Foods
- Fatty Meats: Avoid fatty red meat, processed meats (sausage, bacon, salami), and fried foods, which are harder to digest.
5. Other Foods to Limit
- Butters and Sauces: Nut butters, regular butter, sauces, gravy, mayonnaise, and heavily spiced foods can worsen symptoms.
- Sugar-Free Candy: Artificial sweeteners like sorbitol, xylitol, and erythritol have a laxative effect.
- Certain Desserts: Ice cream, baked goods, pudding, and whipped topping can contain artificial sweeteners and fats.
Hydration is Key
Replacing lost fluids and electrolytes is crucial.
- Good Choices: Plain water, coconut water, electrolyte-rich sports drinks (low in sugar), clear bone broth, and weakly brewed decaffeinated tea.
- Beverages to Avoid: Caffeinated coffee and tea, citrus fruit juices, sodas, alcohol, carbonated drinks, and extremely hot or cold beverages. These can stimulate bowel movements or cause gas and bloating. Limit milk intake.
Ice pops can help prevent dehydration, especially in children.
Benefits of Dietary Changes
A temporary, restrictive diet can help solidify stools and give the digestive system a chance to rest. It also helps restore lost fluids and balance electrolytes. Soluble fiber, found in potatoes, bananas, and refined wheat, absorbs fluid in the gut, slowing digestion.
When to Seek Medical Advice
Consult a healthcare provider if diarrhea persists, or if you experience other symptoms like fever, fatigue, or trouble breathing. Also, seek advice before using anti-diarrheal medications, as they may be unsafe in certain conditions.
Summary
Managing diarrhea often involves dietary adjustments focused on bland, binding foods and ample hydration. While the BRAT diet provides a starting point, a wider range of options can support recovery. By understanding what foods to eat when you have diarrhea and which to avoid, you can effectively manage symptoms and promote healing. Remember, this dietary approach is generally for short-term use, and consulting a healthcare professional is advisable for persistent or severe cases.
