Nutrition and Hydration: What drinks are good for loose bowels?

October 29, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), dehydration is a serious risk during a bout of diarrhea, as significant fluids and electrolytes are lost. Knowing what drinks are good for loose bowels is key to a fast recovery and preventing complications.

Quick Summary

When experiencing loose bowels, selecting the right fluids is crucial for rehydration and replenishing lost electrolytes. Ideal options include oral rehydration solutions, clear broths, and water. Certain beverages like caffeine and high-sugar juices should be avoided as they can worsen symptoms.

Key Points

Oral Rehydration Solutions: These are most effective for replacing lost fluids and a proper balance of electrolytes, helping to prevent dehydration quickly.
Electrolyte Replenishment: Choose clear broths, coconut water, and diluted low-sugar fruit juices to restore essential minerals like sodium and potassium lost through loose bowels.
Gentle and Soothing Beverages: Water, weak decaffeinated tea like ginger or chamomile, and plain clear broths are gentle on the digestive system and can aid in recovery.
Drinks to Avoid: Steer clear of alcohol, caffeinated beverages, high-sugar sodas, and dairy products, as they can worsen diarrhea and contribute to dehydration.
Probiotics for Gut Health: Once acute symptoms subside, consuming drinks with probiotics like kefir can help re-establish healthy gut bacteria, but avoid if dairy is an issue.
Hydration Frequency: Sip fluids slowly and regularly throughout the day, especially after each loose bowel movement, to stay consistently hydrated.

The Crucial Role of Hydration

Loose bowels, commonly known as diarrhea, lead to a rapid loss of fluids and essential electrolytes, such as sodium and potassium. This can quickly result in dehydration, which is particularly dangerous for children, the elderly, and those with weakened immune systems. Proper rehydration is the single most important step in managing loose bowels at home.

Oral Rehydration Solutions (ORS)

For effective rehydration, especially in cases of more significant fluid loss, Oral Rehydration Solutions are the gold standard. These scientifically formulated liquids contain a precise balance of water, glucose, and electrolytes to maximize absorption in the small intestine.

Pedialyte or Enfalyte: These commercially available products are designed specifically for rehydration in children and adults. They have a lower sugar concentration than sports drinks, which can be easier on the digestive system.
Homemade ORS: For a simple, cost-effective alternative, you can create a solution at home. The World Health Organization (WHO) provides a recipe that mixes salt and sugar into boiled, cooled water.

Clear Broths and Soups

Clear broths, such as chicken, beef, or vegetable, serve a dual purpose: they provide hydration and replenish sodium. The warmth of the broth can also be soothing for an upset stomach. Be sure to choose clear versions without heavy fats or excessive seasoning, which can irritate the gut.

Water and Diluted Juices

Water is always a primary option for rehydration. For added variety and nutrients, especially potassium, diluted fruit juice without pulp can be beneficial. It is crucial to dilute juice with an equal amount of water to prevent the high sugar content from worsening diarrhea. Opt for juices like low-sugar apple juice.

Herbal Teas

Certain herbal teas offer calming properties that can soothe the digestive system.

Ginger tea: Known for its anti-nausea and anti-spasmodic properties, ginger can help calm an unsettled stomach.
Chamomile tea: This tea can have a calming effect and may help reduce abdominal cramps.
Peppermint tea: Peppermint can relax the muscles of the gastrointestinal tract and aid with nausea.

Probiotic-Rich Beverages

After the initial acute phase, incorporating probiotic-rich drinks can help restore the balance of beneficial bacteria in your gut. Kefir, a fermented milk drink, is an excellent option containing live and active cultures. However, if lactose intolerance is a temporary issue due to the diarrhea, consider a non-dairy probiotic source.

Drinks to Avoid with Loose Bowels

Just as important as choosing the right drinks is avoiding those that can aggravate the digestive system and worsen symptoms. These include:

Caffeinated beverages: Coffee, black tea, energy drinks, and some sodas contain caffeine, which acts as a mild laxative and can dehydrate you further.
Alcohol: Alcohol is a diuretic and irritates the stomach lining, intensifying dehydration and slowing recovery.
Sugary drinks: Excess sugar can draw water into the intestines, worsening diarrhea. This includes high-fructose corn syrup in sodas and undiluted fruit juices.
Carbonated beverages: The fizz can cause gas and bloating, adding to discomfort.
Milk and dairy products: Dairy can be hard to digest during a diarrheal episode, as inflammation can cause temporary lactose intolerance.

Comparison of Drinks for Loose Bowels


Beverage Category	Pros	Cons	Best Time to Drink
Oral Rehydration Solutions	Correct balance of electrolytes and sugars; highly effective for severe fluid loss.	Flavor can be medicinal; commercial options can be expensive.	Immediately, especially with significant fluid loss.
Water	Easy to access; pure hydration; no additives.	Doesn't replace electrolytes on its own.	Throughout the day, particularly after bowel movements.
Clear Broths	Replaces sodium; soothing; provides warmth.	High in sodium, but needed during diarrhea; may not provide complete electrolyte balance.	During initial bland-food phase.
Weak, Decaf Tea	Soothing to the stomach; provides hydration.	Lacks electrolytes.	When an upset stomach needs calming.
Diluted Fruit Juice (no pulp)	Replenishes potassium; flavorful alternative to water.	High sugar if not diluted properly; risk of worsening diarrhea.	After the initial phase, in moderation.
Kefir (Probiotic)	Contains beneficial probiotics to restore gut flora.	Contains dairy; may be unsuitable during temporary lactose intolerance.	As symptoms improve, to rebalance gut.

Conclusion: Prioritizing Rehydration and Soothing Choices

When experiencing loose bowels, prioritizing hydration with appropriate fluids is critical for a fast and comfortable recovery. Start with clear liquids like water, ORS, and clear broths to effectively replace lost electrolytes and prevent dehydration. Gradually introduce bland, diluted fruit juices and herbal teas as tolerated to help settle your stomach. Steer clear of dehydrating culprits like caffeine, alcohol, and sugary drinks, as they can exacerbate symptoms. Most cases of acute diarrhea resolve with these simple dietary modifications, but if symptoms persist or are severe, consulting a healthcare professional is always recommended. A thoughtful approach to your fluid intake can make a significant difference in how quickly you feel better.

For more information on dietary management during digestive illness, consult a registered dietitian or review resources from reputable health institutions. The Oregon Clinic: Nutrition for Nausea, Vomiting or Diarrhea

Frequently Asked Questions

The best drinks to prevent dehydration are oral rehydration solutions (ORS) like Pedialyte, which contain an optimal mix of glucose and electrolytes for maximum absorption. Clear broths and water are also excellent choices for rehydration.

Sports drinks can help replace electrolytes, but they often contain too much sugar and not enough sodium for effective rehydration during diarrhea. This can worsen symptoms. Oral rehydration solutions are a better alternative.

No, it's generally best to avoid milk and other dairy products when experiencing loose bowels. Diarrhea can temporarily cause lactose intolerance, making dairy difficult to digest and potentially worsening symptoms.

Avoid caffeinated beverages like coffee and black tea. Caffeine is a stimulant that can increase intestinal activity and has a diuretic effect, leading to further fluid loss and dehydration.

If you drink fruit juice, it should be diluted with an equal part of water and ideally be low-sugar and pulp-free, like apple juice. Undiluted, high-sugar fruit juices can aggravate diarrhea.

Yes, ginger tea is often recommended. Ginger has anti-inflammatory and anti-nausea properties that can help soothe an upset stomach and potentially ease diarrhea symptoms.

You should consult a healthcare professional if your diarrhea persists for more than a couple of days, you experience signs of severe dehydration, notice blood in your stool, or have a high fever.