What to Eat When You Have Diarrhea: Foods to Eat/Avoid

Dealing with diarrhea is uncomfortable and disruptive. The right foods can help you recover faster, while the wrong ones might make things worse.

In this article, we have broken down what science says about the best and worst foods for diarrhea. You’ll learn which foods help firm up loose stools and which ones to temporarily avoid.

Foods That Help With Diarrhea

When you have diarrhea, certain foods can help reduce symptoms and speed up recovery. Here are the most effective options backed by research.

1. The BRAT Diet

The BRAT diet (Bananas, Rice, Applesauce, Toast) has been a go-to remedy for generations. While it’s not a complete nutrition solution, these foods can help during the first day or two of diarrhea.

These bland, low-fiber foods are easy to digest and may help firm up stools. Research supports the use of simple, easily digestible foods during acute diarrhea episodes.

Why BRAT foods help:

• Bananas: Provide potassium lost through diarrhea and contain pectin, which can help firm stools
• Rice: Easy to digest and helps bind loose stools
• Applesauce: Contains pectin like bananas (avoid apple juice, which can worsen diarrhea)
• Toast: Plain white toast is easy on the stomach and provides simple carbohydrates

Beyond the basic BRAT foods, other bland options that may help include:

• Plain oatmeal or other cooked cereals
• Soda crackers
• Baked or boiled potatoes (without skin)
• Plain pasta
• Lean, skinless chicken (well-cooked)

2. Low-FODMAP Foods

FODMAPs are types of carbohydrates that can trigger digestive issues in some people. Low-FODMAP foods are easier on your digestive system.

Research shows that a low-FODMAP diet can significantly improve diarrhea symptoms. One study found that 75% of people whose diarrhea improved were eating low-FODMAP foods (1).

Good low-FODMAP options include:

• Rice and rice products
• Bananas (especially unripe ones)
• Carrots
• Potatoes without skin
• Chicken and fish
• Eggs

3. Local, Traditional Foods

Simple, traditional foods from your local cuisine can be surprisingly effective. A study in Guatemala found that children with diarrhea recovered faster when eating locally available foods.

The research showed that a combination of maize flour, black beans, and oil helped shorten diarrhea duration from 4.4 days to just 2 days (2).

This suggests that simple, familiar foods your body is used to can help during recovery.

4. Probiotic Foods (With Caution)

Probiotics are beneficial bacteria that can help restore balance in your gut. However, research shows mixed results for diarrhea treatment.

Research on probiotics for diarrhea shows very mixed results depending on the strain and situation.

Some strains may help prevent diarrhea, especially in children. One study found that Lactobacillus GG reduced diarrhea episodes in undernourished children (3).

For treating active diarrhea, results vary by strain:

• Lactobacillus casei strain GG: When given as fermented milk or freeze-dried powder, it shortened diarrhea duration from 2.4 days to 1.4 days in children with acute diarrhea (4)

However, many probiotics don’t seem to help once diarrhea has already started. Research in critically ill patients found no benefit from using Lactobacillus GG to treat established diarrhea (5).

Some animal studies suggest certain probiotic strains like Enterococcus faecium SF68 might help with antibiotic-associated digestive upset (6). However, more human studies are needed to confirm these benefits.

If you want to try probiotic foods during recovery, results are mixed. One study found no benefit from probiotic yogurt in preventing antibiotic-associated diarrhea (7). However, fermented dairy with specific strains may be more effective than regular yogurt.

If you do try probiotic foods:

• Plain yogurt with live cultures (if you tolerate dairy)
• Kefir
• Miso soup (mild)
• Small amounts of sauerkraut

The Importance of Proper Hydration

While food choices matter, staying hydrated is the most critical part of diarrhea management. Dehydration from fluid loss can become dangerous quickly.

Oral Rehydration Solutions (ORS)

Oral rehydration solutions contain the right balance of salts and sugars to help your body absorb fluids effectively. ORS remains the cornerstone of diarrhea treatment globally.

Best Fluids for Rehydration

Good hydration options include:

• Water: Sip frequently or suck on ice chips
• Oral rehydration solutions: Commercial products like Pedialyte or homemade versions
• Clear broths: Chicken, beef, or vegetable (with fat removed)
• Electrolyte drinks: Diluted sports drinks or coconut water
• Weak tea: Decaffeinated and without milk
• Clear juices: Apple juice diluted with water (avoid citrus)

To make a simple oral rehydration solution at home, mix:

• 4 cups (1 liter) of clean water
• 6 teaspoons of sugar
• 1/2 teaspoon of salt

Foods to Avoid During Diarrhea

Some foods can make diarrhea worse or slow down recovery. Here’s what research says about foods to temporarily avoid.

1. High-Fiber Foods (Temporarily)

While fiber is usually healthy, it might not help during acute diarrhea. Studies show mixed results about fiber supplementation during diarrhea episodes.

A review of research found that fiber helps reduce diarrhea in stable patients but not in critically ill patients (8). Another study specifically found that adding fiber (Ispaghula husk) to enteral feeds didn’t reduce diarrhea in ICU patients (9).

During acute diarrhea, temporarily limit:

• Whole grains
• Raw vegetables
• Beans and legumes
• Nuts and seeds
• Dried fruits

2. Dairy Products (If Lactose Intolerant)

Lactose intolerance often gets worse during diarrhea. However, research shows avoiding lactose might not always be necessary.

One study found that lactose-restricted diets didn’t prevent radiation-induced diarrhea (10). However, research in children with persistent diarrhea found that lactose-containing milk led to more severe symptoms, with greater fecal output and longer diarrhea duration compared to lactose-free formula (11).

If dairy seems to worsen your symptoms, avoid it temporarily. Otherwise, small amounts might be fine.

3. High-FODMAP Foods

Since low-FODMAP foods help with diarrhea, it makes sense to avoid high-FODMAP options temporarily. These include:

• Apples and pears
• Watermelon
• Garlic and onions
• Wheat products
• Artificial sweeteners (sorbitol, mannitol)
• High-fructose corn syrup

4. Other Foods That May Worsen Diarrhea

While research on specific foods is limited, these are commonly reported to worsen symptoms:

• Citrus fruits: Oranges, lemons, grapefruit
• Other acidic fruits: Pineapples, tomatoes, berries with seeds
• Spicy foods: Hot peppers, curry, hot sauce
• Raw vegetables: Especially broccoli, cauliflower, corn
• Caffeinated beverages: Coffee, regular tea, energy drinks
• Alcohol: All types can irritate the digestive system
• Carbonated drinks: Can cause gas and bloating

5. Fatty and Fried Foods

Greasy foods can speed up intestinal contractions and make diarrhea worse. Avoid:

• Fried foods
• Creamy sauces
• Butter and margarine in large amounts
• Fast food

Special Considerations

Different situations may require different dietary approaches during diarrhea.

For Children

Children with diarrhea benefit from continuing to eat age-appropriate foods. Research shows that maintaining nutrition during diarrhea helps with recovery.

For Antibiotic-Associated Diarrhea

If your diarrhea is caused by antibiotics, dietary approaches might have limited effectiveness. Studies show that neither prebiotics nor certain probiotics reliably prevent antibiotic-associated diarrhea.

Research found that oligofructose (a prebiotic) didn’t prevent antibiotic-associated diarrhea in elderly patients, despite increasing beneficial bacteria (12).

Sample Meal Plan for Diarrhea Recovery

Here’s a simple meal plan using foods that research suggests may help:

Day 1-2 (Acute Phase)

• Breakfast: White rice porridge with a small banana
• Snack: Plain crackers and chamomile tea
• Lunch: Chicken and rice soup (no vegetables)
• Snack: Apple sauce (small portion)
• Dinner: Baked potato (no skin) with small amount of plain chicken

Day 3-4 (Improvement Phase)

• Breakfast: Toast with scrambled eggs
• Snack: Small portion of plain yogurt (if tolerated)
• Lunch: Chicken with white rice and cooked carrots
• Snack: Rice cakes
• Dinner: Fish with mashed potatoes and well-cooked green beans

Continuing Breastfeeding

For breastfed babies and children, continuing to breastfeed during diarrhea is crucial. Research consistently shows benefits of maintaining breastfeeding during diarrhea episodes.

Studies show that children who continue breastfeeding during diarrhea have better outcomes. One study found that breastfed children passed fewer diarrheal stools, had smaller stool volumes, and recovered sooner (13). Another study in malnourished children found that breastfeeding protected against death from diarrhea, especially in severely malnourished girls (14).

Even the effectiveness of other treatments can depend on breastfeeding status. Research on vitamin A supplementation during diarrhea showed benefits only in non-breastfed children, suggesting breastfeeding itself provides protective factors (15).

Using Modified Formulas

For children who need formula during diarrhea, certain modifications might help. Research shows that fermented formulas (yogurt-based) can reduce diarrhea duration compared to regular milk formula.

One study found that children fed yogurt had shorter diarrhea duration and fewer stools compared to those fed regular formula. After 48 hours, only 35% of the yogurt group still had diarrhea versus 62% of the milk group (16). This benefit was especially strong in children with carbohydrate malabsorption (indicated by reducing sugars in stool).

For IBS-Related Diarrhea

If your diarrhea is related to irritable bowel syndrome (IBS), dietary management becomes even more important. The low-FODMAP approach mentioned earlier is particularly relevant for IBS.

Interestingly, even non-viable (dead) probiotics might help some people with IBS-related diarrhea. A large study found that while a non-viable probiotic didn’t help all IBS subtypes, it showed potentially promising effects for diarrhea-predominant IBS (17).

For People Needing Nutritional Support

If you need liquid nutrition due to severe diarrhea or other medical conditions, the type of formula matters. Research shows that formulas based on soy hydrolysate may cause less digestive upset than standard casein-based formulas.

A study comparing different formulas found trends suggesting soy hydrolysate formulas might reduce gastrointestinal side effects (18).

For Bile Acid Diarrhea

Bile acid malabsorption (BAM) is an often-overlooked cause of chronic diarrhea. It happens when your body doesn’t properly absorb bile acids in the small intestine, leading to diarrhea.

While dietary changes alone may not solve bile acid diarrhea, certain medications called bile acid sequestrants (like cholestyramine) can help. Research shows that diagnostic tests can help identify who might respond to these treatments (19).

If you have chronic diarrhea that hasn’t responded to dietary changes, ask your doctor about testing for bile acid malabsorption.

For Children with Severe Malnutrition

Children with severe acute malnutrition face special challenges with diarrhea. Research is ongoing about whether probiotics help in these cases.

One study investigated probiotics for children with uncomplicated severe acute malnutrition to see if they could reduce diarrhea and other complications (20). These children need specialized medical care beyond dietary management alone.

Special Dietary Options

Some less common dietary approaches have shown promise in specific situations.

Chicken-based diets: For severely malnourished children with persistent diarrhea, a chicken-based diet was as effective as more expensive elemental or soy formulas. Children on the chicken diet had better nitrogen balance, suggesting improved protein absorption (21).

Black tea: Black tea has been studied for potential antidiarrheal effects in children. A randomized controlled trial was conducted to evaluate its effectiveness in pediatric patients with acute nonbacterial diarrhea (22). However, caffeine content should be considered, especially for young children.

Returning to Your Normal Diet

As your symptoms improve, gradually reintroduce regular foods. This process typically takes 2-5 days.

Foods to Add Back First

1. Day 1-2 of recovery: Stick to BRAT and bland foods
2. Day 2-3: Add lean proteins (scrambled eggs, skinless chicken)
3. Day 3-4: Include cooked vegetables and low-fat dairy if tolerated
4. Day 4-5: Gradually return to normal foods, avoiding trigger foods

Pay attention to how your body responds. If symptoms return, go back to bland foods for another day before trying again.

When to Seek Medical Help

While dietary changes can help manage diarrhea, some situations require medical attention.

For Adults

See a healthcare provider if you experience:

• Diarrhea lasting more than 3 days
• Severe dehydration (dizziness, dry mouth, little or no urination)
• Severe abdominal or rectal pain
• Blood in your stool or black, tarry stools
• Fever above 102°F (38.9°C)
• Signs of severe dehydration despite fluid intake

For Children

Children can become dehydrated more quickly. Seek immediate medical care if a child has:

• Diarrhea lasting more than 24 hours
• No wet diaper in 3 hours or more
• Fever above 102°F (38.9°C)
• Dry mouth or crying without tears
• Unusually drowsy or unresponsive
• Sunken eyes, cheeks, or soft spot on top of skull
• Black or bloody stools

Conclusion

Managing diarrhea through diet involves choosing foods that are easy to digest while avoiding triggers. The research shows several evidence-based approaches that can help speed recovery.

Remember that everyone responds differently to foods during illness. Start with the most basic, bland foods and gradually add variety as symptoms improve. For chronic or severe diarrhea, work with your healthcare provider to identify underlying causes.

Most importantly, stay hydrated by drinking plenty of fluids. Water, clear broths, and electrolyte solutions help replace what you’re losing through diarrhea.