A Gentle Approach: What to Eat for Upset Stomach and Diarrhea?

According to the National Institutes of Health, most adults experience diarrhea once a year, and children even more frequently. Knowing what to eat for upset stomach and diarrhea is crucial, as a proper diet is a cornerstone of a quick and comfortable recovery.

Quick Summary

When dealing with digestive issues, prioritize hydration with electrolyte-rich fluids, then introduce bland, easy-to-digest foods gradually. Avoid irritating items like greasy, spicy, and high-fiber foods. Consider probiotics to restore gut balance during recovery. A return to a normal, balanced diet should happen slowly as symptoms subside.

Key Points

• Start with Liquids: Focus on small, frequent sips of water, clear broth, or an electrolyte solution to prevent dehydration.

• Embrace the Bland: Begin with the BRAT diet (bananas, rice, applesauce, toast) and other simple, low-fiber foods to ease digestion.

• Avoid Irritating Foods: Steer clear of spicy, greasy, fatty, and high-sugar items that can worsen digestive distress.

• Reintroduce Gradually: As you feel better, slowly add more diverse, easily digestible foods, like lean protein and cooked vegetables.

• Restore with Probiotics: Consider adding probiotics from yogurt or supplements to help rebuild healthy gut bacteria after an illness.

• Exercise Caution with Dairy: Avoid most dairy products, except for potentially tolerable items like yogurt or lactose-free alternatives.

• Say No to Caffeine and Alcohol: These substances can further irritate the digestive system and contribute to dehydration.

Understanding Dietary Needs During an Upset Stomach

When your digestive system is compromised, the goal is to consume foods that are easy to process, low in fiber, and do not put extra stress on your stomach and intestines. Starting with clear liquids and gradually adding bland foods is the standard approach to manage symptoms like nausea, vomiting, and diarrhea. Your dietary choices during this time can either speed up or prolong your recovery.

The Three-Phase Dietary Plan

Phase 1: Prioritize Hydration and Electrolytes

Dehydration is the most significant risk associated with persistent diarrhea and vomiting, as your body loses vital fluids and electrolytes. It is crucial to focus on rehydration before attempting solid foods. Sipping small amounts of fluid frequently is often better than drinking large quantities at once.

Recommended Liquids:

• Water: The most important fluid for hydration.
• Electrolyte-enhanced drinks: Replenish lost minerals like sodium and potassium. Choose low-sugar options or commercial rehydration solutions.
• Clear broths: Beef, chicken, or vegetable broth provides sodium and some nutrients.
• Coconut water: A natural source of potassium and other electrolytes.
• Weak, decaffeinated tea: Herbal teas like chamomile or ginger can be soothing.
• Diluted fruit juices: Low-sugar varieties like apple juice can help replace fluids.

Phase 2: Introduce Bland and Binding Foods (BRAT-Plus)

Once liquids are tolerated, you can begin to introduce bland, low-fat foods. The traditional BRAT diet is a time-tested starting point, but modern approaches expand on these options for better nutrition. BRAT stands for:

• Bananas: Easy to digest, high in potassium to replace lost electrolytes, and contain binding pectin.
• Rice: Plain, white rice is low in fiber and provides binding action.
• Applesauce: A good source of pectin, which helps firm up stools.
• Toast: Made from white bread, it is low in fiber and easily digestible.

Expanded Bland Diet Options:

• Cooked cereals: Oatmeal, cream of wheat.
• Boiled or baked potatoes: Plain and unseasoned.
• Saltine crackers: Easy to digest and can help with nausea.
• Lean protein: Skinless baked chicken or scrambled egg whites, added cautiously.
• Cooked carrots or green beans: Steamed or boiled and well-cooked.

Phase 3: Considerations for Recovery and Restoration

As symptoms improve, typically within 24 to 48 hours for acute cases, you can gradually reintroduce a more balanced diet. Incorporating probiotics can help restore the natural balance of your gut flora, which can be disrupted by illness.

The Role of Probiotics: Probiotics are beneficial microorganisms that can help repopulate the gut with healthy bacteria, especially after an infection or a course of antibiotics.

• Yogurt and Kefir: Look for options with live and active cultures.
• Supplements: Certain strains, like Lactobacillus rhamnosus GG and Saccharomyces boulardii, are particularly noted for their benefits in treating diarrhea.

Foods and Substances to Avoid

Certain foods can irritate an already sensitive digestive system and should be avoided during recovery. Patience is key, as reintroducing these foods too soon can cause a relapse of symptoms.

• Dairy Products (excluding yogurt/kefir): Milk, cheese, and ice cream can be hard to digest due to lactose, which can exacerbate symptoms.
• Fatty and Greasy Foods: Fried foods, oily sauces, and fatty meats are difficult to break down.
• Spicy Foods: Hot sauce and strong spices can irritate the stomach lining.
• High-Fiber Foods: While healthy normally, insoluble fiber (whole grains, raw vegetables) can worsen diarrhea.
• Sugary Foods and Artificial Sweeteners: Excess sugar can pull water into the intestines and worsen diarrhea. Artificial sweeteners like sorbitol can also have a laxative effect.
• Caffeine and Alcohol: Both can act as mild diuretics and overstimulate the digestive tract.

A Comparison of Digestive-Friendly Foods vs. Irritating Foods

Type	Best for an Upset Stomach	Worst for an Upset Stomach
Carbohydrates	White rice, white toast, crackers, oatmeal	Whole grains, brown rice, complex cereals
Protein	Baked skinless chicken, scrambled egg whites	Fried chicken, fatty meats (pork, veal)
Fruits	Bananas, applesauce, cooked fruit	Citrus fruits, berries with seeds, dried fruit
Vegetables	Cooked carrots, boiled potatoes, green beans	Raw vegetables, broccoli, cabbage, onions
Dairy	Yogurt with active cultures, lactose-free milk	Cow's milk, ice cream, aged cheeses
Beverages	Electrolyte drinks, clear broth, water, weak tea	Coffee, caffeinated soda, alcohol, full-strength juice

Conclusion: Listen to Your Body

Managing an upset stomach and diarrhea is a gradual process. The most important steps are to prioritize hydration and electrolytes, start with bland, easily digestible foods like those in the BRAT diet, and slowly reintroduce a normal diet as you recover. Avoiding irritating foods and considering probiotics can significantly aid the healing process. Remember to pay close attention to your body's signals and consult a healthcare provider if symptoms are severe, persistent, or accompanied by other concerning signs. Taking a gentle, thoughtful approach to your diet is the best way to get back on your feet and restore your digestive health.

References

• Healthline. (2023, May 11). What to Eat When You Have Diarrhea.
• WebMD. (2025, Feb 20). Foods to Eat (and Avoid) When Your Stomach Hurts.
• Medical News Today. (2025, Apr 09). What foods to eat and what to avoid when you have diarrhea.
• MedlinePlus. (2023, Nov 06). When you have diarrhea.
• Medical News Today. (2024, Dec 09). BRAT diet: Benefits, risks, and treating diarrhea.
• The Oregon Clinic. (n.d.). BRAT Diet.
• Healthline. (2024, Oct 28). Probiotics for Diarrhea: Benefits, Types, and Side Effects.
• BUBS Naturals. (2025, Sep 19). What is the Best Electrolyte Drink for Diarrhea?

Frequently Asked Questions

Is the BRAT diet the only thing I can eat?

No, the BRAT diet is a restrictive starting point, but many other bland, low-fiber foods are also suitable. Foods like cooked cereals, boiled potatoes, and plain crackers can be added to your diet to provide more nutrients during recovery.

Can I drink coffee or soda with an upset stomach?

No, you should avoid coffee and other caffeinated beverages, as well as carbonated sodas, as they can irritate your digestive tract and worsen symptoms like diarrhea. It's best to stick to water, clear broths, and decaffeinated herbal tea.

Are probiotics helpful for diarrhea?

Yes, certain probiotic strains, like Lactobacillus rhamnosus GG and Saccharomyces boulardii, can help rebalance your gut flora, especially if the diarrhea is caused by an infection or antibiotics. However, it is always recommended to consult a healthcare provider before starting any new supplement.

How long should I follow a bland diet?

You should only follow a restrictive bland diet for a short period, typically 24 to 48 hours, until your symptoms improve. As you feel better, it's important to gradually expand your diet to include a wider variety of foods to ensure proper nutrition.

Why are fatty foods bad for an upset stomach?

Fatty and greasy foods are difficult for your sensitive digestive system to process, especially when it's compromised. This can cause further irritation and potentially worsen symptoms like diarrhea.

What's the best approach to reintroducing foods?

Start by testing a small amount of a new food and waiting to see how your stomach reacts. If it’s well-tolerated, you can continue to add other foods, building up to a normal, balanced diet over several days.

When should I seek medical help for an upset stomach and diarrhea?

You should contact a doctor if your symptoms do not improve within a few days, or if you experience a high fever, blood or mucus in your stool, severe abdominal pain, or signs of severe dehydration.