Is Bread or Crackers Better for Diarrhea? Making the Right Choice

December 16, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, eating bland, binding foods is key to managing diarrhea. When faced with this common digestive issue, many people turn to simple starches like bread or crackers for relief. But is bread or crackers better for diarrhea?

Quick Summary

This guide compares plain white bread and saltine crackers for managing diarrhea symptoms. It evaluates their low-fiber content, ease of digestion, and role in restoring electrolytes, offering a clear answer for your diet during digestive upset.

Key Points

Both are viable options: Both plain white bread/toast and plain saltine crackers are effective for diarrhea because they are made from refined, low-fiber flour and are easy to digest.
Sodium is a key differentiator: Saltine crackers offer the advantage of providing sodium, an important electrolyte that can be lost due to dehydration from diarrhea.
Keep it bland and plain: For either choice, avoid adding fats like butter, jam, or cheese, as these can irritate your digestive system and worsen symptoms.
Part of a larger strategy: Both foods are often recommended as part of the broader BRAT diet (Bananas, Rice, Applesauce, Toast), which focuses on bland, binding foods.
Choose based on need: Select crackers if you need to replenish electrolytes and prefer a crunchy texture, or opt for plain toast if you're leaning towards the classic BRAT diet approach. The best choice depends on what feels most tolerable to you.
Prioritize hydration: Regardless of your choice, ensure you are drinking plenty of fluids, such as water and broths, to prevent dehydration.

Understanding the Diarrhea-Friendly Diet

When you're dealing with diarrhea, the goal of your diet is to consume foods that are gentle on your digestive system and can help firm up your stools. The best choices are typically low in fiber, fat, and sugar, as these can exacerbate symptoms. Bland, starchy foods made from refined white flour are often recommended because they are easily digested and can help absorb excess water in the intestines. Both plain white bread and simple, unseasoned crackers, such as saltines, fit this profile. However, there are subtle differences between the two that can influence your decision.

The Case for Plain White Bread or Toast

Plain white bread, and particularly toast, is a cornerstone of the traditional BRAT diet (Bananas, Rice, Applesauce, Toast) for a reason. It is made from refined flour, which has had the bran and germ removed, leaving very little insoluble fiber. This means your body expends less energy to digest it, giving your sensitive gut a break. Toasting the bread can further aid digestion by breaking down some carbohydrates and making it even gentler on the stomach. The starchy nature helps absorb excess fluid, which can help bind loose stools. For best results, it's crucial to eat it plain, avoiding fatty additions like butter or jam, which can worsen symptoms.

The Benefits of Plain Crackers (Saltines)

Plain crackers, especially saltines, are another excellent option during a bout of diarrhea. Like white bread, they are made from refined white flour and contain very little fiber, making them easy to digest. A key advantage of saltine crackers is their sodium content. Diarrhea can cause a significant loss of electrolytes, including sodium, and the salt on these crackers can help replenish this lost mineral. The dry, crispy texture can also be soothing for an upset stomach and may help with nausea. As with bread, it's important to choose plain varieties and avoid fatty, seasoned, or whole-grain crackers.

Bread vs. Crackers: A Head-to-Head Comparison


Feature	Plain White Bread / Toast	Plain Saltine Crackers
Fiber Content	Very low, refined carbohydrates.	Very low, refined carbohydrates.
Ease of Digestion	Highly digestible; toasting can make it even gentler.	Highly digestible; may be preferred for nausea.
Binding Effect	Helps absorb excess intestinal fluids to firm stools.	Also helps absorb fluids and bind stools.
Electrolyte Replenishment	Minimal sodium content.	Provides sodium to help replace electrolytes lost from dehydration.
Portability & Convenience	Less portable than crackers; toasting requires preparation.	Easy to carry and eat on the go.
Versatility	Can be paired with applesauce or banana for added binding power.	Excellent companion to clear broths or soup.

How to Incorporate These Foods into Your Diet

When introducing either bread or crackers back into your diet, start with small amounts and monitor how your body reacts. You can begin with a few saltines or a slice of plain toast. If your symptoms improve, you can gradually increase your intake. Both can be combined with other diarrhea-friendly foods, such as bananas, applesauce, and white rice, which are part of the BRAT diet. Consider pairing crackers with a clear broth or soup to aid in rehydration and further replenish electrolytes. Remember to stay hydrated with water and electrolyte-rich drinks throughout the day.

Conclusion: Which is the Winner?

Ultimately, the choice between bread and crackers is a matter of personal preference and specific needs. For pure simplicity and a potentially soothing effect on nausea, plain saltine crackers are an excellent choice, with the added benefit of replenishing lost sodium. For those following the traditional BRAT diet, plain white toast is a proven and effective tool for binding stools and providing gentle sustenance. Both are good options, as long as you stick to plain, refined-flour versions. Listen to your body and choose the option that feels most tolerable, and always prioritize hydration to aid your recovery.

Expert Perspective

According to registered dietitian nutritionist Beth Warren, when your stomach is upset, refined white flour, including white rice, toast, and crackers, is a better choice than whole grains because it is low in fiber and easy to digest. This highlights the importance of choosing refined, simple carbohydrates over high-fiber options when managing acute diarrhea. For severe or persistent diarrhea, or if you can't keep fluids down, it is crucial to consult a healthcare provider.

Frequently Asked Questions

No, you should avoid whole wheat products during diarrhea. Whole grains contain high levels of insoluble fiber, which can speed up digestion and potentially worsen your symptoms. Stick to plain, refined white flour products.

Toasting bread can make it slightly easier to digest, as the heat helps break down some of the carbohydrates. While both are acceptable, plain white toast may be the gentler option for a very sensitive stomach.

Plain, simple saltine crackers are the best choice. They are low in fiber and provide some sodium, which can help replace lost electrolytes. Avoid crackers with added seasonings, fats, or cheese.

You should eat them plain. Avoid butter, margarine, jam, or any fatty or sugary spreads, as these can irritate your digestive system and worsen diarrhea.

Plain white bread and crackers contain low-fiber, refined starches that are easily digested. They help absorb excess water in your intestines, which can help firm up loose stools.

While these foods can provide initial relief, they lack significant nutritional value. They are best used as a temporary part of a bland diet that includes other gentle foods like bananas, rice, and applesauce for a balanced recovery.

As your symptoms improve, you can gradually reintroduce other foods. The BRAT diet, which includes these items, is meant for short-term use. If your diarrhea persists for more than a few days, consult a healthcare provider.