What to Eat When You Have Diarrhea (and What to Avoid)

Diarrhea is a common issue that can leave you feeling drained and uncomfortable. Making the right food and drink choices helps you recover faster, maintain hydration and replace lost nutrients. Below is a straightforward guide—based on credible sources like the Mayo Clinic and CDC—on what to eat and what to avoid when you have diarrhea.

Why Diet Matters

When you have diarrhea:

• You lose water and electrolytes (sodium, potassium, chloride).
• Your gut lining is irritated and needs gentle, easy-to-digest foods.
• Poor choices can make diarrhea last longer or worsen dehydration.

What to Eat

1. Stay Hydrated First

Dehydration is the biggest risk. Focus on clear fluids before solids:

• Water: Sip regularly throughout the day.
• Oral rehydration solutions (ORS): Contain the right mix of salts and sugar to replace lost electrolytes (CDC recommends these for moderate to severe diarrhea).
• Clear broths: Chicken or vegetable broth without added fat.
• Weak herbal teas: Chamomile or peppermint (no caffeine).

2. The BRAT Approach

The BRAT diet (Bananas, Rice, Applesauce, Toast) has been used for decades to calm the gut. It’s low-fiber and bland, helping firm up stools.

• Bananas
  • Easy to digest and rich in potassium.
  • Contains pectin, which helps absorb fluid in the intestines.
• White Rice
  • Low in fiber, binds stools.
  • Provides energy in a gentle form.
• Applesauce
  • Choose unsweetened varieties.
  • Provides pectin and is easier on your tummy than raw apples.
• Toast
  • Dry or lightly buttered white toast.
  • Avoid whole-grain or heavy breads until you feel better.

3. Extend to Other Bland, Low-Fiber Foods

Once you tolerate BRAT well (no worsening after 24 hours), add:

• Plain potatoes (boiled or steamed, no skin).
• Plain crackers (e.g., saltines).
• Oatmeal (cooked well, no heavy toppings).
• Cooked carrots (soft, without skin).
• Skinless, boiled chicken or turkey (small portions; skip spices and fats).

4. Incorporate Probiotics

Probiotics can help restore your gut flora balance, especially if your diarrhea was triggered by antibiotics or infection.

• Yogurt with live cultures (plain, low fat).
• Kefir (drink a small cup; ensure it’s low sugar).
• Fermented vegetables (small amounts of sauerkraut or kimchi if you tolerate it).

Note: If lactose worsens your symptoms, skip dairy-based probiotics and opt for supplements (look for Lactobacillus or Bifidobacterium strains).

5. Electrolyte-Rich Foods

Replenishing electrolytes supports nerve and muscle function while you recover.

• Coconut water (choose unsweetened, pure coconut water).
• Bananas (again, for potassium).
• Salt-lite soups and broths.
• Avocado (small amounts; mild and rich in potassium).

What to Avoid

1. High-Fiber, Gas-Producing Foods

Fiber can speed up transit time or increase gas:

• Raw fruits and vegetables with skin (apples, berries, broccoli, celery).
• Beans, lentils, legumes.
• Whole-grain breads and cereals.

2. Fatty, Greasy or Fried Foods

These are harder to digest and may worsen diarrhea:

• Fried chicken, french fries, doughnuts.
• Creamy sauces, gravies, heavy dressings.
• Fatty cuts of meat (e.g., sausage, bacon, ribeye).

3. Dairy Products (Potentially)

Lactose intolerance often accompanies acute diarrhea:

• Milk, cream, ice cream, cheese.
• If you’re unsure, try lactose-free milk or a small amount of yogurt.

4. Spicy Foods

Chili peppers, hot sauces and strong spices can irritate your gut lining.

5. Caffeine, Alcohol and Carbonated Beverages

These can dehydrate you and irritate your digestive tract:

• Coffee, black or green tea (stick to herbal teas).
• Soda, energy drinks, beer and wine.

6. Artificial Sweeteners

Sorbitol, mannitol and xylitol (in “sugar-free” gums, candies, diet drinks) can have a laxative effect.

Helpful Tips for Managing Diarrhea

• Eat small, frequent meals rather than three large ones.
• Chew food slowly and thoroughly.
• Rest when you can—your body needs energy to heal.
• Keep a food diary to track what makes you feel better or worse.

When to Seek Additional Help

Most mild diarrhea resolves in a few days with home care. However, if you experience any of the following, speak to a doctor right away:

• Signs of dehydration: extreme thirst, dark urine, dizziness, very dry mouth.
• Fever above 102°F (39°C).
• Severe abdominal or rectal pain.
• Blood or pus in your stool.
• Diarrhea lasting more than 48 hours in an adult (24 hours in a child).

You might consider doing a free, online symptom check, using the doctor approved Ubie Symptom Checker.

Final Thoughts

Choosing the right foods and drinks when you have diarrhea helps you feel better faster and prevents complications. Start with hydration and the BRAT diet, then gradually reintroduce gentle proteins and probiotic foods. Avoid high-fiber, greasy, spicy and caffeinated items until your gut recovers.

Always pay attention to warning signs that could signal a more serious problem. If anything feels life threatening or out of the ordinary, speak to a doctor immediately.