What to Eat When You Have Diarrhea

Dealing with diarrhea is never pleasant. The urgent, frequent trips to the bathroom leave you feeling drained and uncomfortable. When you’ve experienced diarrhea, figuring out what to eat can be confusing. The right foods can help soothe your digestive system and ease your symptoms, while the wrong ones can make everything much worse.

This guide will provide clear, practical advice on the best foods to eat when you have diarrhea. We will cover the trusted BRAT diet, other helpful bland foods, and the critical importance of hydration. By making smart food choices, you can support your body’s recovery and get back to feeling like yourself sooner.

Understanding Diarrhea and Nutrition Needs

Diarrhea is characterized by loose, watery bowel movements that occur more frequently than usual. It happens when your digestive system is moving too fast, preventing the intestines from absorbing enough water. This can be caused by various factors, including a stomach virus, a bacterial infection, or a reaction to certain foods.

When you have diarrhea, your body loses significant amounts of fluids and essential minerals called electrolytes. The primary nutritional goals are to give your gut a rest, firm up your stool, and replenish lost fluids and nutrients to prevent dehydration.

Quick Relief with the BRAT Diet (bananas, rice, applesauce, toast)

One of the most well-known dietary strategies for diarrhea is the BRAT diet. This acronym stands for bananas rice applesauce and toast. These four foods are recommended because they are low in fiber, binding, and easy to digest, making them gentle on an irritated gut.

• Bananas: They are rich in potassium, an important electrolyte often lost during diarrhea. They also contain pectin, a type of soluble fiber that helps absorb excess liquid in the intestines.
• Rice: Plain white rice is easily digestible and helps bind stool, making it less watery. Avoid brown rice or other whole grains, as they are a high fiber food that can worsen symptoms.
• Applesauce: Like bananas, applesauce contains pectin. Choose unsweetened varieties to avoid excess sugar, which can sometimes make diarrhea worse.
• Toast: Simple white bread toast is easy on the stomach. Avoid whole-wheat bread and don’t add butter, jam, or other fatty spreads.

The brat diet is intended for short-term use to provide initial relief.

Bland Foods That Can Help Firm Stool (oatmeal, potatoes, lean protein)

As you start to feel a bit better, you can expand beyond the BRAT diet. The key is to continue choosing simple, bland foods that won’t overtax your digestive system. This is a key part of your post-diarrhea diet progression.

Good options include:

• Oatmeal or Cream of Wheat: These are sources of soluble fiber that can help absorb water in the gut. Prepare them with water instead of milk.
• Boiled or Baked Potatoes: Potatoes without the skin are easy to digest and a good source of potassium. Prepare them without butter, cheese, or sour cream.
• Lean Protein: Small portions of boiled or baked chicken (without the skin), turkey, or scrambled eggs can provide necessary nutrients without being too heavy.

What to Avoid When You Have Diarrhea

Just as important as knowing what to eat is knowing which foods to avoid. Certain foods can irritate your gut and make your symptoms worse.

• Dairy Products: Milk, cheese, and ice cream can be difficult to digest, as diarrhea can temporarily reduce the amount of the lactase enzyme your body produces.
• Fatty and Spicy Foods: Fried foods, greasy items, and spicy dishes can stimulate intestinal contractions and worsen diarrhea.
• High-Fiber Foods: While fiber is normally healthy, insoluble fiber found in whole grains, raw vegetables, and nuts can be too harsh on an irritated system.
• Citrus Fruits: Highly acidic fruits can cause further irritation.
• Caffeine and Alcohol: Both can act as diuretics and may speed up digestion.
• Artificial Sweeteners: Sugar alcohols like sorbitol, often found in sugar-free products, can have a laxative effect.

Rehydration Essentials: Fluids and Electrolytes

The most significant risk associated with diarrhea is dehydration. It’s crucial to replenish the fluids and electrolytes your body is losing. Simply drinking plenty of water is a good start, but you may need more.

To effectively stay hydrated, focus on:

• Water: Sip it throughout the day. Gulping large amounts at once can sometimes overwhelm your stomach.
• Broth: Clear chicken or vegetable broth is excellent because it provides both fluid and sodium.
• Electrolyte Drinks: Specially formulated electrolyte drinks or oral rehydration solutions are ideal for restoring balance. Low-sugar sports drinks can also be helpful in a pinch, but they may contain too much sugar for some people. Diluted fruit juice (like white grape or apple) is another option.

The Role of Probiotics and Gut-Friendly Foods

Once the worst of the diarrhea has passed, you can help restore the healthy bacteria in your gut. Diarrhea can flush out the good bacteria that keep your digestive system in balance. Probiotics are beneficial microorganisms that can help repopulate your gut microbiome.

You can find probiotics in fermented foods like yogurt (choose plain, low-sugar varieties as you recover), kefir, and sauerkraut. Probiotic supplements are also widely available. Introducing these can be a helpful step in the later stages of your recovery to support long-term gut health.

When to See a Doctor About Your Diarrhea

Most cases of diarrhea resolve on their own within a day or two. However, you should contact a doctor if you experience any of the following:

• Diarrhea that lasts for more than two days
• Signs of severe dehydration (dizziness, little to no urination, dry mouth)
• Severe abdominal or rectal pain
• A fever of 102°F (39°C) or higher
• Stools that contain blood or pus

These symptoms could indicate a more serious issue that requires medical attention.

Schedule a Consultation with an Experienced Gastroenterologist

If you suffer from chronic or recurring diarrhea, it may be a sign of an underlying digestive condition. An experienced gastroenterologist can perform a thorough evaluation to determine the cause of your symptoms and create a personalized treatment plan. Don’t let persistent digestive issues control your life. Scheduling a consultation with Allied Digestive Health is the first step toward finding a lasting solution and improving your digestive health.