Diarrhea. The word alone is enough to make you feel uncomfortable.
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We’ve all experienced diarrhea. In fact, most people deal with it a few times a year after a disagreeable meal, bacterial infection or some other stomach-churning mechanism that turns your poop loose and watery.
The “runs” typically only last a day or so. (Let’s give some thanks for that, right?) But even if the very idea of hitting the kitchen during that time makes you queasy, you’ve got to eat and drink something.
Now the good news: Your food and drink choices can help ease diarrhea symptoms and get you back to feeling normal. Let’s set the menu with gastroenterologist and nutrition specialist Donald Kirby, MD.
Foods that help with diarrhea
The No. 1 rule for eating when you have diarrhea? Keep it simple. This isn’t the time to go on an exotic food and drink binge. “Plain and simple food is what people usually tolerate very well,” confirms Dr. Kirby.
So, here’s what to put on your plate and in your cups.
The BRAT diet
“BRAT” does not mean bratwurst in this instance. (Remember, we’re keeping foods plain, which definitely rules out this tailgating delicacy.)
The BRAT diet is an acronym that stands for:
- Bananas. Starch in the fruit can help absorb water in your colon, which works to firm up your stool. Plus, it’s rich in potassium, a key electrolyte you’re losing with diarrhea.
- Rice. Select white rice over brown rice in this case, as it’s easier on your stomach.
- Applesauce. Look to grab unsweetened applesauce to cut down on sugar.
- Toast. Try to use the more easily digestible white bread instead of whole grain bread.
Now, from a nutrition perspective, the BRAT diet isn’t the best. It’s lacking in protein, fiber and many vitamins. But the goal of the BRAT diet isn’t to check every nutritional box. Instead, it’s a quick and effective way to firm up your stool.
So, consider it a temporary solution to use for a day or two, says Dr. Kirby.
Bland foods
If you’re looking to add to the BRAT diet, the following foods can bring a little variety while also being gentle on your stomach:
- Oatmeal.
- Dry cereal.
- Boiled or baked potatoes (peeled).
- Baked chicken with the skin removed.
Electrolyte drinks
Diarrhea often isn’t a one-and-done ordeal. Frequent trips to the bathroom for diarrhea can lead to a significant loss of fluid over the course of a day — and that can quickly leave you dehydrated.
Replenishing your body’s internal fluid and nutrient supply is essential to avoid dehydration and its complications. The solution? Try sipping on electrolyte-heavy drinks (such as Gatorade® or Pedialyte®).
Electrolyte drinks offer a bonus given the amount of sodium and sugar in the mixture. The sodium slows fluid loss and helps with fluid retention. The sugar, meanwhile, helps your body to absorb sodium. Win-win!
Salty foods
Salt has sodium, which — as we mentioned above — helps maintain fluid levels. Nibbling on saltine crackers or pretzels can give you a quick boost of sodium while also being gentle on your stomach.
And there’s always chicken noodle soup, the classic “sick food” menu item, which typically includes a decent amount of sodium. (Added bonus: The bouillon broth can help guard against dehydration.)
“We tend not to want people to have too much salt or sodium in general, but when you’re having significant diarrhea, you want to make sure you’re getting enough to stay out of the emergency room,” notes Dr. Kirby.
Probiotics
Eating food with probiotics can help your gut recover from a diarrheal infection. The live bacteria in probiotics help restore the beneficial intestinal bacteria needed to maintain a healthy gut microbiome.
Yogurt or kefir, a fermented milk drink, would be good choices despite being dairy products, which are typically a no-no with diarrhea, says Dr. Kirby. (Just make sure the yogurt or kefir are low in sugar.)
Food to avoid when you have diarrhea
As important as it is to eat the right foods when you have diarrhea, it’s equally important to stay away from food that might trigger more gastric distress and worsen the situation.
Avoid these items to give your belly a break:
- Citrus fruits (such as oranges, grapefruits, lemons and limes).
- Milk and dairy products.
- Fried or fatty food.
- Spicy food.
- Sugary sweet items (including those sweetened with artificial ingredients such as aspartame, erythritol and sorbitol.)
- Coffee and other caffeinated drinks.
- Carbonated beverages.
- Alcohol.
When to see a doctor for diarrhea
A bout of diarrhea should be short in duration. But if it continues for more than a few days despite diet modifications, increased fluid intake and anti-diarrheal medications … well, it’s time to check in with a healthcare provider.
See a doctor, too, if you experience severe pain or your stool contains blood or pus.
FAQs
What foods help diarrhea go away? Eating bland foods can help diarrhea clear quicker and prevent stomach upset and irritation. This can include bananas, plain white rice, applesauce, toast, boiled potatoes, unseasoned crackers, and oatmeal.
What food helps diarrhea go away? ›
One of the most familiar anti-diarrhea strategies is the BRAT diet (which stands for bananas, rice, applesauce, and toast). But there are other foods that are just as useful, including soft-cooked eggs, low-fat yogurt, clear broths, plain pasta, and saline crackers.
Should I eat when I have diarrhea? ›
Drink at least 1 cup (240 milliliters) of liquid every time you have a loose bowel movement. Eat small meals throughout the day, instead of 3 larger meals. Eat some salty foods, such as pretzels, soup, and sports drinks. Eat some high potassium foods, such as bananas, potatoes, and fruit juices.
What stop diarrhea fast? ›
Bland, low-fiber foods are the best choice. Some low-fiber foods include potatoes, white rice, bananas, apples, fish, and chicken or turkey without the skin. Changing your diet and drinking plenty of water to avoid dehydration can help treat diarrhea symptoms faster.
What foods absorb diarrhea? ›
When you have diarrhea, what you choose to eat can either improve or worsen your symptoms. While some foods and drinks like salty low-fiber crackers, white rice, broth, and applesauce may help firm your stool and replace lost nutrients, others like fried foods and caffeinated beverages could make your diarrhea worse.
Are scrambled eggs good for diarrhea? ›
Eggs. It's probably best to take a pass on a massive Western omelette, but having basic, well-cooked eggs without any butter or oil can help nourish your body as your bowel movements start to return to normal, the Mayo Clinic says.
Are eggs good for diarrhea? ›
Yes, in most individuals with diarrhea, eggs help slow down bowel movements and help the patient recover faster from diarrhea. Cooking them makes them easier to digest. So, a person can eat boiled eggs when they have diarrhea, provided they are not allergic to eggs.
What drinks help diarrhea? ›
The best things to drink when you have diarrhea are clear liquids (like water), electrolyte drinks, and soup broth. Avoid caffeinated drinks, sugary drinks and alcohol when you have diarrhea. Diarrhea usually gets better on its own within a few days.
Is peanut butter good for diarrhea? ›
The IFFGD list a range of bland foods — including potatoes, noodles, yogurt, cream of wheat, some fruits and vegetables, and a small amount of peanut butter — that can increase nutrient content and electrolytes.
Is pasta good for diarrhea? ›
Easy-to-digest foods that are binding can help stop diarrhea, including pasta, rice, potatoes, crackers, oatmeal, and bananas. Diarrhea is defined as loose stools that occur three or more times in a day. Chronic diarrhea is diarrhea that is persistent or lasts from two to four weeks.
Adults can take an over-the-counter medicine such as bismuth subsalicylate or loperamide, which you can get as liquids or tablets. You also need to stay hydrated. You should drink at least six 8-ounce glasses of fluids each day. Choose electrolyte replacement drinks or soda without caffeine.
What foods will firm up your stool? ›
You can follow the BRAT diet, which stands for “bananas, rice, applesauce, toast.” This diet also helps firm up stool. Whether your diarrhea is caused by allergies, food poisoning, or a chronic condition like irritable bowel syndrome, diet and diarrhea are intricately linked.
Should you let diarrhea run its course? ›
Since diarrhea is your body's way of getting rid of toxins, it is best to let it run its course. However, you may use over-the-counter antidiarrheal remedies for convenience, including: Attapulgite (Kaopectate) Loperamide (Imodium)
What are the worst foods for diarrhea? ›
The worst foods to eat with diarrhea are dairy products, sugar alcohols, and acidic, fried, or spicy foods. The worst beverages to drink when you have diarrhea are alcohol, coffee, and energy drinks.
What are the 4 types of diarrhea? ›
Diarrhea is classified into four categories: osmotic, secretory, exudative, or rapid intestinal transit diarrhea. Osmotic diarrhea is caused by the presence of solutes in the gastrointestinal tract that are poorly absorbed and produce an osmotic effect.
What can I put on my toast when I have diarrhea? ›
To try out the BRAT diet when you're experiencing symptoms, start small with a snack rather than a full meal as to not overload your already-distressed digestive system. This is why we have deemed our Peanut-Butter Banana Cinnamon Toast the best snack to eat when you have diarrhea.
What can I drink for diarrhea? ›
Drink plenty of water or low-sugar beverages to replace the fluids lost from diarrhea. Drink plenty of clear liquids and electrolyte beverages such as water, clear fruit juices, coconut water, oral rehydration solutions, and sports drinks. These drinks help replenish fluids and electrolytes in the body.
How can I firm up my stool? ›
The BRAT diet may help firm up your loose stools. BRAT is an acronym for bananas, rice, applesauce, and toast. A low fiber diet may also help firm up your stool. However, speak with a healthcare professional if your symptoms last longer than 2 days.
Do bananas help stop diarrhea? ›
The BRAT diet is an acronym that stands for: Bananas. Starch in the fruit can help absorb water in your colon, which works to firm up your stool. Plus, it's rich in potassium, a key electrolyte you're losing with diarrhea.
