We’ve all been there—that uncomfortable rumbling in your stomach followed by an urgent dash to the bathroom. Diarrhea is one of those universal experiences that’s both physically draining and emotionally exhausting. When your digestive system is in revolt, knowing what to eat (and what to avoid) can make a significant difference in how quickly you recover.
The right foods can help solidify loose stools, replace lost nutrients, and soothe an irritated digestive tract. The wrong ones can exacerbate symptoms and prolong your discomfort. In this article, we will explore the 30 best foods to eat when you have diarrhea. In addition, we will also explore 10 foods you should temporarily avoid until your digestive system stabilizes.
What is Diarrhea?
Diarrhea occurs when food and fluids pass too quickly through your colon, preventing your body from absorbing sufficient water. This results in loose, watery stools and can lead to dehydration and electrolyte imbalances if not properly managed.
Common causes include:
- Viral infections (stomach flu)
- Bacterial infections and food poisoning
- Medication side effects
- Food allergies or intolerances
- Chronic conditions like IBS, IBD, Crohn’s disease, or ulcerative colitis
- Stress and anxiety
The typical bout of acute diarrhea can cause you to lose significant amounts of water and essential electrolytes like sodium, potassium, and magnesium. This is why dehydration is such a concern, especially in vulnerable populations like young children and older adults. Additionally, the protective lining of your intestines can become irritated and inflamed, making it more sensitive to certain foods.
30 Foods to Eat When You Have Diarrhea
The BRAT Diet Foundation
The BRAT diet (Bananas, Rice, Applesauce, Toast) has long been recommended for diarrhea recovery. These foods are gentle on the digestive system and help firm up stools.
1. Bananas
Bananas are rich in pectin, a soluble fiber that absorbs excess water in the intestines and helps thicken loose stools. They’re also packed with potassium, an essential electrolyte lost during diarrhea.
Bananas contain resistant starch, especially when slightly unripe, which feeds beneficial gut bacteria and promotes intestinal health. Their soft texture requires minimal digestive effort, allowing your gastrointestinal tract to rest while still receiving valuable nutrients.
For best results, choose bananas that are yellow with a few brown spots – these will be easier to digest than very green or overly ripe ones.
2. White Rice
Plain white rice absorbs fluids in the intestines, helping to solidify stools. Its low fiber content makes it easy to digest while providing necessary carbohydrates for energy.
White rice is particularly beneficial because the hull, bran, and germ have been removed. This significantly reduces the fiber and fat content that could stimulate bowel movements.
Plus, the starch in white rice coats the lining of the stomach and intestines, creating a soothing barrier that can reduce irritation. For optimal digestibility, cook rice thoroughly until very soft.
3. Applesauce
Like bananas, applesauce contains pectin that helps absorb excess water in the intestines. The smooth texture and mild taste make it gentle on your stomach while providing some nutrients during recovery.
The cooking process breaks down the fiber in apples, making applesauce much easier to digest than raw apples. Homemade applesauce without added sugars is ideal, but commercial unsweetened varieties work well too.
Plus, the natural acids in applesauce can help destroy certain bacteria that might be causing diarrhea.
4. Toast
Plain white toast is low in fiber and helps absorb excess fluid in your digestive tract, firming up stools. The simple carbohydrates provide energy without irritating your stomach.
Toasting bread makes it easier to digest by breaking down some of the starches before they enter your system. The light charring can also help absorb toxins in the digestive tract.
White bread is preferable to whole grain during diarrhea because the reduced fiber content decreases intestinal stimulation. For enhanced palatability without irritation, you can add a thin layer of honey or apple butter. Both of them have mild antibacterial properties.
Hydrating Options
5. Electrolyte Drinks
Replacing lost fluids and minerals is essential during diarrhea. Electrolyte drinks help restore balance by replenishing sodium, potassium, and other essential minerals.
Commercial electrolyte solutions like Pedialyte are specifically formulated to match the body’s natural electrolyte balance. These solutions contain the optimal ratio of water, salts, and sugars to facilitate rapid absorption.
For a homemade alternative, mix 1 liter of water with 6 teaspoons of sugar and ½ teaspoon of salt. This simple solution can help maintain hydration when commercial products aren’t available.
6. Coconut Water
Natural coconut water is rich in electrolytes, particularly potassium. This makes it an excellent natural option for rehydration during diarrhea.
Plus, Coconut water contains five key electrolytes the human body needs: potassium, sodium, calcium, magnesium, and phosphorus. It’s particularly high in potassium. It can help counterbalance the sodium lost during diarrhea and maintain proper cell function.
7. Herbal Teas
Certain herbal teas can be soothing during diarrhea:
- Ginger tea helps relieve nausea and bloating
- Peppermint tea relaxes the digestive tract muscles
- Chamomile tea has anti-inflammatory properties that calm the stomach
- Green tea may reduce diarrhea severity
Herbal teas offer hydration along with therapeutic benefits. Ginger contains gingerols and shogaols that can reduce intestinal contractions and inflammation.
Peppermint contains menthol, which has an antispasmodic effect on the smooth muscles of the digestive tract. Chamomile contains apigenin, a compound with anti-inflammatory properties that can help soothe irritated intestinal tissues.
8. Chicken Broth
Light chicken broth is gentle on the stomach while providing fluids and essential electrolytes. It’s nutritious yet easy to digest, making it ideal for early recovery.
Homemade chicken broth contains minerals like calcium, magnesium, phosphorus, silicon, and sulfur in forms that the body can easily absorb. These minerals help replenish what’s lost during diarrhea episodes.
Plus, the collagen in chicken broth supports gut healing by nourishing the intestinal lining. For best results, choose low-sodium versions and skim off any fat, which can be difficult to digest during intestinal distress.
Easy-to-Digest Vegetables
9. Steamed Carrots
When steamed until soft, carrots become easier to digest while providing important vitamins. Cooking reduces the fiber content, making it gentler on your irritated digestive system.
Carrots contain soluble fiber that can help absorb excess water in the intestines. They’re rich in vitamin A, which supports the immune system and promotes healing of the intestinal lining.
The cooking process breaks down the tough cell walls of carrots, releasing more nutrients. Mashing steamed carrots further increases their digestibility for particularly sensitive stomachs.
10. Boiled Potatoes (without skin)
Peeled, boiled potatoes are bland and low in fiber, making them easy to digest. They can act as a binding food, absorbing excess water in the intestines. Their potassium content also helps replace lost electrolytes.
Plus, Potatoes are one of the most easily digested vegetables and provide a good source of energy when your appetite is diminished. Try to remove the skin eliminates most of the fiber, which can irritate an inflamed digestive tract.
11. Pumpkin
Plain, cooked pumpkin is gentle on the stomach and contains soluble fiber that can help solidify stools. It’s also rich in potassium and vitamin A, supporting recovery.
Pumpkin contains significant amounts of potassium, which helps restore electrolyte balance. Its high vitamin A content supports immune function and promotes healing of the intestinal lining.
Plus, the soluble fiber in pumpkin absorbs water in the digestive tract, helping to firm up loose stools. For easy preparation, canned plain pumpkin (not pie filling) can be used in small amounts.
12. Sweet Potatoes (well-cooked)
Well-cooked sweet potatoes without skin are easier to digest than many other vegetables. They provide energy and nutrients while being gentle on your system.
Sweet potatoes are rich in soluble fiber, which helps absorb excess water in the intestines. They contain significant amounts of potassium, an electrolyte frequently depleted during diarrhea.
In addition, the beta-carotene in sweet potatoes supports immune function and intestinal healing. You should bake or steam them until very soft and mash them to further reduce digestive effort.
Gentle Grains and Carbohydrates
13. Plain Pasta
Simple, plain pasta is easy to digest and absorbs excess water in the intestines. Try to opt for white pasta rather than whole grain during digestive upset.
White pasta is made from refined wheat, which has had most of its fiber removed, making it less stimulating to the digestive tract. The simple carbohydrates provide quick energy when your body needs it most.
Try to cook pasta thoroughly until very soft for maximum digestibility. Avoid rich sauces, butter, or oils, which can worsen diarrhea.
14. Hot Cereals
Cooked cereals like cream of rice or plain oatmeal provide easily digestible carbohydrates. They’re soothing, bland, and can help absorb excess fluid in the intestines.
Cream of rice is particularly gentle on the digestive system and acts as a binding agent to firm up loose stools. Oatmeal contains soluble fiber that can help normalize bowel function as your system begins to recover.
You can prepare these cereals with water rather than milk during active diarrhea, and avoid adding high-fiber toppings like nuts or seeds. A small amount of honey can improve palatability without irritating the digestive tract.
15. Unseasoned Crackers
Plain crackers are low in fiber and can help absorb excess fluids. The small amount of salt can help replace lost electrolytes without irritating the digestive system.
Plus, Saltine crackers or plain water crackers are ideal choices during diarrhea recovery. The simple starches are easy to digest and provide quick energy. Their dry, crisp texture helps absorb excess fluid in the stomach before it reaches the intestines.
16. White Bread
Similar to toast, plain white bread is low in fiber and easy to digest. It provides simple carbohydrates for energy during recovery.
White bread contains refined flour that has had most of its fiber removed. This makes it less stimulating to the digestive tract. The simple carbohydrates are quickly broken down and absorbed, providing necessary energy.
Make sure to avoid breads with seeds, nuts, or whole grains, which can irritate the intestinal lining.
Probiotic Foods
17. Plain Yogurt
Yogurt containing live active cultures provides beneficial probiotics that help restore healthy gut bacteria. Try to look for unsweetened, plain varieties with active cultures. Studies show that probiotic yogurt can reduce the duration and severity of diarrhea.
The probiotics in yogurt, particularly Lactobacillus and Bifidobacterium strains, help rebalance the gut microbiome that becomes disrupted during diarrhea.
Plus, Yogurt is also rich in potassium, an important electrolyte lost during diarrhea. For those with lactose intolerance, Greek yogurt contains less lactose and may be better tolerated.
18. Kefir (plain)
Plain kefir is another excellent source of probiotics that can help restore gut flora balance. Kefir contains an even wider variety of probiotic strains than yogurt, including beneficial yeasts. This can help combat pathogenic microorganisms in the gut.
Plus, these microorganisms produce compounds that inhibit harmful bacteria while promoting healing of the intestinal lining. The fermentation process pre-digests much of the lactose, making kefir often better tolerated than milk. You can start with small sips and gradually increase as tolerated.
19. Miso Soup
This fermented soybean paste soup provides probiotics that can help restore healthy gut bacteria. Its warm, soothing nature makes it comforting during digestive distress.
Miso contains beneficial bacteria like Lactobacillus acidophilus that can help combat diarrhea-causing pathogens. The fermentation process creates enzymes that aid digestion and improve nutrient absorption.
Plus, the warm broth is hydrating and gentle on the stomach, while the small amount of sodium helps replace electrolytes. Try to choose lighter varieties of miso (white or yellow) rather than stronger varieties (red or brown) during diarrhea. They are milder and less likely to irritate the digestive tract.
Fruits and Berries
20. Blueberries
Blueberries contain antioxidants that may help reduce inflammation in the gut. Their fiber content can help firm stools as your digestive system recovers.
Blueberries are rich in anthocyanins, powerful antioxidants that reduce inflammation in the digestive tract. They contain tannins, which have mild astringent properties that can help firm up loose stools.
In addition, the pectin in blueberries absorbs excess water in the intestines, helping to solidify bowel movements. You can start with small portions (about ¼ cup) to ensure they’re well tolerated.
21. Ripe Bananas
While green bananas are mentioned above, very ripe bananas with brown spots are even easier to digest. It can also provide the benefits of pectin and potassium.
As bananas ripen, their resistant starch converts to simpler sugars, making them easier to digest. The higher sugar content provides quick energy when appetite is poor.
Very ripe bananas with brown spots contain increased levels of tumor necrosis factor (TNF), which has anti-inflammatory effects. This can help soothe the intestinal lining.
22. Cooked Peaches or Pears
Well-cooked, peeled peaches or pears are gentle on the digestive system while providing some nutrients and hydration.
Cooking fruits breaks down their cellular structure, making them easier to digest than raw fruits. Peeled, cooked peaches and pears provide easily digestible carbohydrates for energy without the irritating fiber of their skins.
They also contain pectin, which helps absorb excess water in the intestines. Their mild natural sweetness can be appealing when appetite is poor. Plus, they can provide some vitamin C to support immune function during recovery.
Protein Sources
23. Eggs
Eggs are an excellent source of easily digestible protein. You can prepare them boiled, poached, or lightly scrambled without added fats. They provide nutrients that help your body recover without taxing your digestive system.
Eggs contain all nine essential amino acids needed for tissue repair, including the intestinal lining damaged during diarrhea. The proteins in cooked eggs are 91% bioavailable. This means your body can use almost all of the protein they contain.
They’re rich in selenium, which supports immune function. Vitamin D can help with immune regulation and intestinal healing. Try to avoid frying eggs or adding butter, as excess fat can worsen diarrhea symptoms.
24. Plain Chicken
Well-cooked, unseasoned chicken breast is a lean protein source that’s relatively easy to digest.
Lean chicken provides essential amino acids needed for tissue repair without the excess fat that can stimulate bowel movements. The protein helps maintain muscle mass during illness when caloric intake might be reduced.
Well-cooked chicken is easier for the body to break down than rarer preparations. Boiling or poaching chicken makes it particularly gentle on the digestive system. Make sure to remove the skin and avoid frying or adding spices.
25. Smooth Nut Butters (in small amounts)
Small amounts of smooth peanut or almond butter can provide some protein and calories without aggravating symptoms. Spread thinly on toast for an easily digestible snack.
Natural nut butters contain beneficial fats and proteins that provide sustained energy during recovery. Their smooth texture minimizes digestive effort. The monounsaturated fats in nut butters are generally better tolerated than other fat sources. Try to start with 1-2 teaspoons spread thinly on white toast to ensure tolerance before increasing amounts.
Soothing Additions
26. Gelatin
Plain gelatin can help heal the gut lining through its anti-inflammatory properties. It supports the mucus layer in the gut, reducing inflammation and maintaining gut integrity.
Gelatin contains amino acids glycine and proline, which are building blocks for the cells lining the intestinal wall. These amino acids help repair damaged tissue and strengthen the gut barrier function.
Studies have shown that gelatin tannate, a type of gelatin, can reduce stool frequency and abdominal pain in both children and adults with diarrhea.
27. Cooked Oats
Well-cooked plain oats provide soluble fiber that can help absorb excess water in the intestines. Oatmeal contains beta-glucan, a type of soluble fiber that forms a gel-like substance in the digestive tract, helping to absorb excess fluid.
The cooking process breaks down the complex carbohydrates, making oats easier to digest. Try to cook oats with water rather than milk during active diarrhea, and cook them longer until very soft. Small portions (about ½ cup) are best to start, increasing as tolerated.
28. White Fish
Mild, well-cooked white fish like cod or tilapia provides easily digestible protein. White fish is among the most easily digested protein sources. It can provide essential amino acids without taxing the digestive system.
It’s naturally low in fat, which is beneficial during diarrhea when fat digestion may be compromised. The high-quality protein supports tissue repair, including the intestinal lining. You can poach or steam white fish in water to keep it moist while adding minimal irritants to the digestive tract.
29. Bone Broth
Nutrient-rich bone broth is gentle on the stomach while providing minerals and compounds that may help heal the gut lining. It’s also hydrating and easy to consume when appetite is low.
Bone broth contains collagen, which breaks down into gelatin and provides amino acids that support gut healing. It’s also rich in minerals like calcium, magnesium, phosphorus, and potassium – all electrolytes that are depleted during diarrhea.
Plus, the glycine in bone broth has anti-inflammatory effects that can help soothe the irritated digestive tract.
30. Psyllium Husk (in small amounts)
Once acute symptoms begin to improve, small amounts of psyllium husk can help absorb excess water.
Psyllium forms a gel-like substance in the intestines that can help absorb excess water and add bulk to loose stools. Unlike other forms of fiber, psyllium is generally non-irritating to the intestinal lining when used in small amounts.
You should start with just ½ teaspoon mixed in plenty of water or clear juice, gradually increasing to 1-2 teaspoons as tolerated.
Foods to Avoid During Diarrhea
When managing diarrhea, certain foods can worsen symptoms and delay recovery. Avoid these foods until your digestive system has normalized:
1. Dairy Products
Most dairy products contain lactose, which can be difficult to digest during intestinal distress. Milk, cream, ice cream, and soft cheeses are particularly problematic and may worsen diarrhea symptoms.
During episodes of diarrhea, the body often produces less lactase, the enzyme needed to digest lactose. This temporary lactose intolerance means that consuming dairy products can lead to increased gas, bloating, and worsening of diarrhea.
Hard, aged cheeses like cheddar or parmesan contain less lactose and may be better tolerated once symptoms begin to improve.
2. Fried and Fatty Foods
Greasy, fried foods are challenging for your digestive system even when healthy. During diarrhea, they can increase intestinal contractions and worsen symptoms. Avoid French fries, fried meats, fatty cuts of meat, and oily foods.
High-fat foods require bile acids for digestion, and excess bile in the intestines can stimulate water secretion, worsening diarrhea. Fat also slows gastric emptying. The trans fats in many fried foods can contribute to inflammation in the digestive tract, further irritating an already sensitive system.
3. Spicy Foods
Spices can stimulate the digestive tract and irritate an already sensitive system. Hot peppers, curry, and heavily seasoned dishes should be avoided until recovery.
Capsaicin, the compound that gives chili peppers their heat, stimulates the receptors in the digestive tract that increase intestinal motility and secretions. This can exacerbate diarrhea by speeding transit time through the intestines.
Plus, Many spices also contain volatile oils that can irritate the intestinal lining when it’s already inflamed.
4. High-Fiber Foods
While fiber is normally beneficial for digestive health, during acute diarrhea, high-fiber foods can worsen symptoms by increasing stool bulk and intestinal contractions. Avoid:
- Raw vegetables
- Whole grains
- Nuts and seeds
- Beans and legumes
- High-fiber fruits like prunes
Insoluble fiber in foods like whole wheat, bran, and raw vegetables can increase irritation and stimulate more frequent bowel movements. Beans and legumes contain oligosaccharides that are poorly digested and can increase gas production.
5. Processed Foods
Many processed foods contain additives, preservatives, and artificial sweeteners that can irritate the digestive tract. These include:
- Fast food
- Packaged snacks
- Processed meats
- Ready-to-eat meals
Processed foods often contain high levels of salt, preservatives, artificial colors, and flavor enhancers like MSG that can irritate the intestinal lining and worsen inflammation.
Many packaged foods also contain hidden sources of lactose, gluten, or fructose that may trigger symptoms in sensitive people. Processed meats typically contain high levels of fat, salt, and preservatives that can stimulate the digestive tract.
6. Caffeine and Carbonation
Caffeinated beverages like coffee, strong tea, and energy drinks can stimulate intestinal movement. Similarly, carbonated drinks can increase gas and bloating.
Plus, Caffeine is a stimulant that increases intestinal peristalsis and can worsen diarrhea by speeding transit time. It also has mild diuretic effects that can contribute to dehydration. Carbonated beverages introduce gas into the digestive system, which can cause painful distension when the intestines are already irritated.
7. Alcohol
Alcohol irritates the digestive system and can worsen inflammation in the intestines. It also contributes to dehydration, a serious concern during diarrhea.
Plus, Alcohol has direct toxic effects on the cells lining the digestive tract, increasing permeability and inflammation. It stimulates acid production in the stomach and can increase intestinal motility. Additionally, it has diuretic effects that increase urine production and can exacerbate dehydration.
8. Artificial Sweeteners
Sugar alcohols (like sorbitol, mannitol, and xylitol) and other artificial sweeteners can have a laxative effect and worsen diarrhea. Check labels on “sugar-free” products.
Sugar alcohols are poorly absorbed in the intestines and can draw water into the digestive tract through osmosis, worsening diarrhea. They also provide a food source for gut bacteria, leading to fermentation and increased gas production.
Artificial sweeteners like sucralose and aspartame may alter gut bacteria composition and irritate the intestinal lining in sensitive individuals.
9. Citrus Fruits
The high acidity in citrus fruits can irritate the digestive tract. Avoid oranges, grapefruits, lemons, and limes until recovery.
Citrus fruits contain organic acids that can irritate the already inflamed lining of the intestines during diarrhea. Their high content of citric acid can stimulate the digestive tract and increase motility.
The fiber in whole citrus fruits, particularly in the membranes between segments, can further irritate the gut during acute diarrhea.
10. Raw Garlic and Onions
These contain compounds that can irritate the digestive system when consumed raw. Raw garlic contains allicin, a potent compound with antimicrobial properties that can also irritate the digestive tract when consumed in large amounts.
Raw onions contain fructans, a type of carbohydrate that many people have difficulty digesting even when healthy. Both garlic and onions can increase intestinal permeability when consumed raw. This may potentially worsen inflammation and diarrhea.
When to See a Doctor?
While most cases of diarrhea resolve on their own within a few days, certain symptoms warrant medical attention:
- Diarrhea lasting more than 2 days in adults or 24 hours in children
- Severe pain in the abdomen or rectum
- Bloody or black stools
- Signs of dehydration (excessive thirst, dry mouth, little or no urination, severe weakness, dizziness)
- Fever above 102°F (39°C)
- Diarrhea that wakes you from sleep
Remember that chronic or recurrent diarrhea (lasting more than 4 weeks) should always be evaluated by a healthcare provider. This could indicate an underlying condition requiring specific treatment.
