What to Eat When You Have Diarrhea

Diarrhea—loose, watery stools occurring three or more times per day—can range from a mild annoyance to a serious health issue. While the root cause may vary (infection, medication side effects, food intolerance), managing what you eat plays a key role in recovery. Below, you’ll find evidence-based guidance on diet and nutrition, hydration tips, and when to seek medical help.

1. Key Principles for Diarrhea Diets

1. Maintain hydration

   • Replace fluids and electrolytes lost through frequent stools.
   • Sip water, broths, or oral rehydration solutions (ORS).

2. Eat small, frequent meals

   • Aim for 5–6 mini-meals rather than 2–3 large ones.
   • This eases the load on your digestive tract.

3. Focus on binding, gentle foods

   • Choose low-fiber, bland items that bulk up stool.
   • Avoid irritants (spicy, fatty, or highly seasoned foods).

4. Reintroduce variety as you improve

   • Start with the BRAT approach (Bananas, Rice, Applesauce, Toast).
   • Gradually add lean proteins, cooked vegetables, and mild fruits.

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2. Hydration: The First Priority

• Oral Rehydration Solutions (ORS):
  Commercial ORS or homemade mixes (salt, sugar, water) restore sodium, potassium, and glucose balance better than plain water.

• Clear Broths:
  Chicken or vegetable broth provides fluids, sodium, and a bit of protein.

• Diluted Juices or Herbal Teas:
  Mild fruit juices (apple, white grape) diluted 50/50 with water can supply energy and some electrolytes. Avoid citrus or very sweet drinks.

• Avoid:

  • Caffeinated or alcoholic beverages (they can worsen dehydration).
  • High-sugar sodas (may increase gut water secretion).

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3. The “BRAT” Foods and Beyond

BRAT Components

• Bananas
  High in potassium and easy to digest. May help firm stools.
• White Rice
  Starchy and binding without irritating the gut.
• Applesauce
  Provides pectin, a soluble fiber that helps bulk stool.
• Dry Toast
  Simple carbohydrate that’s gentle on the stomach.

Expanding Your Plate

Once BRAT is tolerated (no increase in diarrhea or discomfort), add:

• Lean Proteins

  • Skinless chicken or turkey (boiled, baked, or poached).
  • Egg whites or egg substitutes (scrambled or poached).

• Cooked Vegetables

  • Carrots, peeled and boiled until soft.
  • Zucchini or peeled potatoes (no skin).

• Saltine Crackers or Pretzels
  Provide sodium for electrolyte balance.

• Plain Oatmeal or Cream of Rice
  Add a little honey for taste if desired.

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4. Probiotics: Friendly Bacteria

Clinical evidence (Allen SJ et al., 2010) shows that probiotics—particularly certain strains of Lactobacillus and Saccharomyces boulardii—can shorten the duration of acute infectious diarrhea by a day or more. You can get probiotics from:

• Yogurt or kefir labeled with active cultures
• Fermented foods (in small amounts):
  • Sauerkraut (rinse lightly)
  • Plain kimchi
• Supplements (follow package dosing; check with your doctor)

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5. Zinc Supplementation

Sazawal & Black (1998) found that zinc supplements can reduce the severity and duration of diarrhea, especially in children. While adult data are more limited, a low-dose zinc supplement (8–12 mg per day) for 5–10 days may be helpful. Always:

• Check with your healthcare provider before starting any new supplement.
• Avoid excessive zinc (beyond 40 mg/day) to prevent side effects.

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6. Foods and Drinks to Avoid

To prevent worsening diarrhea or upsetting your stomach, steer clear of:

• Dairy products (milk, cheese, ice cream), except yogurt with active cultures
• High-fat or fried foods (bacon, greasy meats)
• Spicy foods (hot peppers, curries)
• High-fiber whole grains (bran cereals, brown rice) until diarrhea resolves
• Artificial sweeteners (sorbitol, mannitol) often found in sugar-free gum and diet drinks
• Caffeinated and alcoholic beverages

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7. Reintroducing Fiber and Normal Foods

As your symptoms improve (fewer than three loose stools per day, no signs of dehydration), you can slowly add:

• Soluble fiber (oats, bananas, applesauce)
• Soft fruits (peeled peaches, ripe melon)
• Steamed vegetables (green beans, carrots)
• Whole grains (whole-wheat bread, brown rice) in small portions

Monitor your body’s response. If diarrhea returns, revert to bland, low-fiber foods for a few more days.

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8. When to Seek Medical Attention

While most diarrhea clears in 2–3 days with home care, call your doctor if you experience:

• Severe abdominal pain or cramping
• High fever (above 102°F/39°C)
• Blood or black, tarry stools
• Signs of dehydration (dizziness, very dry mouth, minimal urine)
• Diarrhea lasting more than 48 hours

You might also consider doing a free, online symptom check for additional guidance on whether you need urgent care.

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9. Final Tips

• Stay patient and consistent. Small meals and steady fluids win the day.
• Listen to your body. Gradually reintroduce foods and note any triggers.
• Maintain good hygiene. Wash hands thoroughly to prevent reinfection or spread.
• Talk to your healthcare provider about any supplements (probiotics, zinc) or if diarrhea persists beyond a few days.

If you ever experience life-threatening or serious symptoms, don’t hesitate—speak to a doctor or visit your nearest emergency department. Your health and comfort are worth prompt attention.