Can Jam Help Diarrhea? Balancing Pectin and High Sugar

December 5, 2025 •

4 min read

According to Memorial Sloan Kettering, pectin, a soluble fiber found in fruits like apples and citrus, can be helpful for treating diarrhea. Given that jam is made from fruit and contains pectin, it is a common question whether this sweet spread can offer relief during a bout of diarrhea.

Quick Summary

A small amount of jam on bland toast may be acceptable for diarrhea, but its high sugar content can aggravate symptoms by pulling water into the intestines.

Key Points

Pectin is a double-edged sword: While the pectin in jam can theoretically help, its high sugar content often negates this benefit and can worsen diarrhea.
Sugar can prolong symptoms: Added sugars in jam can draw fluid into your intestines, leading to more watery stools and potentially extending your recovery time.
Applesauce is a safer option: For the same pectin benefits without the high sugar, applesauce is a much better and safer choice for an upset stomach.
Stick to the BRAT diet: The BRAT diet (bananas, rice, applesauce, toast) is a tried-and-true method for managing diarrhea with bland, easily digestible foods.
Prioritize bland and low-fiber foods: During recovery, focus on foods that are gentle on your digestive system and avoid fatty, spicy, and high-sugar items.
Use jam sparingly, if at all: If you choose to have jam, use a very small amount on plain toast, but for most people, avoiding it is the safest bet.
Stay hydrated and avoid irritants: Drinking plenty of water and clear broths is critical, while avoiding caffeine, alcohol, and sugary drinks is essential.

The Dual Nature of Jam: Pectin vs. Sugar

Navigating dietary choices during a bout of diarrhea can be confusing, especially with conflicting information. When considering jam, it's important to understand the two main factors at play: pectin and sugar. Jam is made from fruit, which naturally contains pectin, a type of soluble fiber known to absorb water and thicken stools. However, commercial jams are also laden with high amounts of added sugar, which can have an adverse effect on digestion. The benefit of pectin is often overshadowed by the potential harm caused by high sugar, making jam a less-than-ideal choice for soothing an upset stomach.

The Pectin Paradox

Pectin is a soluble fiber that works by absorbing water in the digestive tract, which helps to give bulk and form to loose stools. Applesauce, a staple of the BRAT diet, is praised for its high pectin content and is often recommended for this reason. However, the pectin found in jam is typically combined with a large amount of sugar, which negates its potential benefits. The FDA even decided in 2003 that evidence did not support the use of pectin as a standalone anti-diarrhea agent. While a small amount of fruit-based pectin can be soothing, the overall composition of jam is problematic for sensitive digestive systems.

The Problem with High Sugar

High-sugar foods and drinks can worsen diarrhea symptoms significantly. During digestion, a high concentration of sugar, particularly fructose and artificial sweeteners, draws excess fluid into the intestines. This influx of water can loosen bowel movements and intensify diarrhea rather than alleviating it. This effect makes jam, along with soda and sweet fruit juices, a risky choice. It can irritate the digestive system and prolong your recovery rather than shortening it. For this reason, bland, low-sugar alternatives are nearly always recommended over sugary items like jam.

Jam's Place in a Diarrhea Diet

In the context of the BRAT diet (Bananas, Rice, Applesauce, Toast), some sources suggest that a very small amount of jam on plain, dry toast may be acceptable. The idea is that the toast provides bland carbohydrates to bind the stool, and the tiny amount of jam is not enough to cause significant irritation. However, this is a very cautious approach. Many healthcare professionals still advise avoiding all high-sugar foods entirely until symptoms subside. Opting for applesauce or a simple banana provides the pectin without the high sugar load, making them much safer choices for a sensitive digestive system.

Key Components of a Diarrhea-Friendly Diet

When dealing with diarrhea, focusing on a bland, low-fiber diet is key. These foods are easier to digest and less likely to irritate the gastrointestinal tract.

The BRAT Diet: This classic approach is a great starting point.
- Bananas: High in potassium and easy to digest.
- White Rice: Bland and low in fiber, helps bind stools.
- Applesauce: A source of pectin to help thicken stool consistency.
- Plain White Toast: Easy to digest carbohydrates.
Other Bland Foods and Probiotics: Expanding beyond the BRAT diet can also aid recovery.
- Boiled potatoes (peeled): A great source of easily digestible carbs and potassium.
- Broth-based soups: Helps replenish lost fluids and electrolytes.
- Yogurt with active cultures: The probiotics can help restore healthy gut bacteria, but avoid if lactose intolerant.

Comparison Table: Jam vs. Applesauce for Diarrhea

To illustrate the difference, here's a side-by-side look at why applesauce is the better choice.


Feature	Jam	Applesauce	What This Means for Diarrhea
Pectin Source	Cooked fruit	Cooked apples	Pectin is beneficial for firming stool. Both have it.
Sugar Content	High (added sugar)	Lower (natural fruit sugar)	High sugar can draw water into intestines, worsening diarrhea. Applesauce is safer.
Fiber Type	Mostly soluble (pectin)	Mostly soluble (pectin)	Soluble fiber is gentle on the digestive system and helps with consistency.
Ease of Digestion	Can be difficult due to sugar	Very easy	The goal is to eat foods that don't strain the gut.
Recommended Use	Avoid or use with extreme caution and in very small amounts	A staple of the BRAT diet, safe and effective	Applesauce is a far superior choice for recovery.

Conclusion: A Better Choice Than Jam

While jam contains pectin, a component that can help firm stools, its high sugar content makes it a risky choice for someone with diarrhea. The sugar can draw water into the intestines and exacerbate symptoms, prolonging discomfort. Instead, sticking to bland, low-fiber foods like those in the BRAT diet is the best approach. Applesauce is a superior alternative, offering the same pectin benefits with less sugar. Always prioritize hydration with water and broths and avoid sugary, fatty, or spicy foods. If symptoms persist or are severe, it's best to consult a healthcare provider for personalized advice.

For more information on dietary choices and diarrhea, consult resources from trusted medical institutions like the Harvard Medical School publication on diet and digestion: Is something in your diet causing diarrhea?.

Frequently Asked Questions

While some dietary guidelines mention a small amount on bland toast, it is generally safer to avoid high-sugar foods like jam. For most people, it's best to stick to foods with a better sugar-to-pectin balance, like applesauce.

Applesauce contains beneficial pectin to help firm stools, but with a much lower sugar content than jam. The lower sugar concentration makes it a more suitable choice for a sensitive digestive system.

Excess sugar can cause your intestines to produce and release more water and electrolytes, leading to looser bowel movements and worsening diarrhea.

Foods to avoid include fatty or fried foods, spicy items, milk and dairy products (if sensitive), high-fiber foods, and drinks with caffeine or artificial sweeteners.

BRAT stands for Bananas, Rice, Applesauce, and Toast. It is a diet of bland, binding foods often recommended for short-term relief from diarrhea, and is still considered a valid approach by many health professionals.

Yes, foods containing probiotics, like yogurt with live active cultures, can help restore the balance of good bacteria in the gut and may shorten the duration of diarrhea.

No, not all fruit is bad. Cooked, peeled fruits like applesauce and bananas are generally well-tolerated. However, high-fiber, raw fruits and those with a high fructose content can be more irritating to the digestive system.