Nutrition Diet: What to Eat When You Have Diarrhea and Acid Reflux?

October 9, 2025 •

4 min read

According to the American Gastroenterological Association, over 60 million Americans experience acid reflux at least once a month. Managing this alongside diarrhea requires a careful dietary approach to soothe the gut without aggravating either condition. This guide explains what to eat when you have diarrhea and acid reflux? to help alleviate your discomfort and support recovery.

Quick Summary

A combined dietary strategy for diarrhea and acid reflux focuses on bland, low-acid, and low-fat foods. This includes options like bananas, white rice, lean proteins, and specific vegetables, while avoiding common triggers such as spicy, fried, and highly acidic items to soothe the digestive system.

Key Points

Start with a bland diet: Focus on simple, low-fiber, and low-acid foods like bananas, white rice, and plain toast to soothe your digestive system.
Emphasize hydration: Drink plenty of clear fluids such as water, broth, and electrolyte solutions to prevent dehydration from diarrhea.
Choose low-acid options: Opt for foods that won't irritate your esophagus, including oatmeal, lean protein, and cooked, non-cruciferous vegetables.
Avoid common triggers: Steer clear of spicy, high-fat, fried, and acidic foods, as well as caffeine and alcohol, which can exacerbate both diarrhea and acid reflux.
Practice small, frequent meals: Eating smaller portions more often reduces pressure on your stomach and helps prevent acid reflux.
Add probiotics cautiously: If tolerated, low-fat or non-dairy yogurt with probiotics can help restore beneficial gut bacteria, but avoid full-fat versions.
Reintroduce foods gradually: As symptoms subside, slowly add more varied foods back into your diet to test for specific triggers.

Navigating the Challenges of Diarrhea and Acid Reflux

Experiencing the double-pronged attack of diarrhea and acid reflux can feel overwhelming. Diarrhea demands a low-fiber, binding diet, while acid reflux (or GERD) requires avoiding acidic and high-fat foods. The good news is that many foods are suitable for both conditions. The primary goals are to calm inflammation, solidify stool, and neutralize stomach acid simultaneously.

The Foundational Foods: Gentle, Bland, and Soothing

The most effective approach is to follow a modified bland diet that minimizes irritation. The classic BRAT diet (bananas, rice, applesauce, toast) serves as a good starting point but is often too restrictive for long-term use. A more comprehensive approach includes these and other gentle foods.

Bananas: A cornerstone food, bananas are low-acid and rich in pectin, a soluble fiber that helps absorb excess water and firm up stool. They are also high in potassium, an important electrolyte lost during diarrhea.
White Rice: Plain, white rice is easy to digest and low in fiber, which helps bind loose stools. Brown rice and other whole grains, while typically healthy, can be too fibrous during a flare-up.
Oatmeal: A bowl of plain, cooked oatmeal (not instant with added sugar) can help absorb stomach acid and is gentle on the digestive tract.
Applesauce: Unsweetened applesauce contains pectin, which aids in stool binding. Choose unsweetened versions, as excess sugar can worsen diarrhea.
Toast: Plain, white toast is easier to digest than whole-grain versions due to its low fiber content. Avoid butter or high-fat spreads.
Cooked Vegetables: Steamed or boiled vegetables like carrots, green beans, and peeled potatoes are gentle and provide essential nutrients without causing irritation.
Lean Protein: Baked, broiled, or grilled skinless chicken breast, turkey, or fish are excellent, easy-to-digest protein sources.

The Importance of Proper Hydration

Dehydration is a serious risk, especially with diarrhea. It is crucial to replace lost fluids and electrolytes.

Water: The best option for rehydration. Sip on water throughout the day.
Clear Broths: Vegetable, chicken, or beef broths (with any grease removed) replace lost sodium and fluids.
Electrolyte-Enhanced Water: Coconut water or low-sugar sports drinks can help replenish electrolytes.
Herbal Teas: Ginger and chamomile teas are known for their anti-inflammatory properties and can soothe the stomach. Avoid peppermint tea, which can sometimes relax the esophageal sphincter and worsen reflux.

Foods and Drinks to Limit or Avoid

To prevent triggering symptoms, it is just as important to know what to avoid.

Spicy and Fried Foods: Both can irritate the digestive tract and worsen both diarrhea and acid reflux. This includes fast food, fried snacks, and hot peppers.
High-Fat Foods: Fatty meats, rich sauces, and full-fat dairy can slow digestion, increasing stomach pressure and promoting acid reflux.
Acidic Foods and Drinks: Citrus fruits and juices (oranges, lemons), tomatoes, and tomato-based products are highly acidic and major reflux triggers.
Caffeine and Alcohol: These substances can both irritate the stomach lining and relax the lower esophageal sphincter, increasing reflux. They can also exacerbate diarrhea.
Carbonated Beverages: The bubbles in sodas and sparkling water can cause bloating and gas, increasing stomach pressure and triggering reflux.
Dairy Products: While some people tolerate low-fat yogurt, many find dairy worsens diarrhea, particularly if they are lactose intolerant. Full-fat dairy is a common reflux trigger.
High-Sugar Foods and Artificial Sweeteners: Excess sugar can disrupt the gut and worsen diarrhea, and some artificial sweeteners have a laxative effect.

Comparison of Food Choices


Foods to Include	Foods to Avoid
Bananas	Citrus Fruits (oranges, lemons)
Plain White Rice	Tomatoes and Tomato Products
Unsweetened Applesauce	Spicy Foods (hot sauce, chili)
Plain White Toast	Fried and High-Fat Foods (fast food, bacon)
Cooked Carrots, Green Beans	Raw Vegetables (salad greens, onions)
Baked/Broiled Lean Poultry or Fish	Fatty Meats (pork, fatty steaks)
Oatmeal (plain)	Full-Fat Dairy (cheese, whole milk)
Water	Caffeine (coffee, tea, soda)
Clear Broths	Alcohol
Ginger Tea	Carbonated Drinks
Low-Fat, Probiotic Yogurt (if tolerated)	High-Sugar Desserts and Artificial Sweeteners

Best Practices for Managing Symptoms

Beyond food choices, adopting certain habits can make a significant difference.

Eat Small, Frequent Meals

Instead of three large meals, aim for five or six smaller, more frequent ones throughout the day. This prevents the stomach from becoming overfilled, which reduces pressure and the likelihood of acid reflux.

Stay Upright After Eating

After eating, remain upright for at least two to three hours. Lying down right after a meal can cause stomach contents to flow back into the esophagus, leading to heartburn.

Consider Probiotics

Probiotics, the beneficial bacteria found in certain foods and supplements, can help restore a healthy balance of microorganisms in the gut. If dairy is a trigger, look for non-dairy probiotic sources like fermented soy milk or consider a supplement.

Gradual Reintroduction

As your symptoms improve, you can slowly start to reintroduce a wider variety of foods. Start with small portions and monitor your body's reaction. This helps you identify specific personal triggers.

The Long-Term Diet Plan

For long-term management, a Mediterranean-style diet focusing on fruits, vegetables, whole grains, and lean proteins is often recommended, as it can reduce GERD symptoms over time. The key is mindful eating and identifying your unique triggers. For personalized guidance, consulting with a registered dietitian or a gastroenterologist is highly recommended.

Conclusion

Managing the combination of diarrhea and acid reflux requires a gentle, deliberate approach to diet. By focusing on bland, low-acid, and low-fat foods like bananas, white rice, and lean proteins, and staying properly hydrated, you can soothe your digestive system. Avoiding common irritants such as spicy, fried, and acidic foods is equally crucial. Listen to your body, introduce new foods slowly, and consider incorporating probiotics for optimal gut health. With these strategies, you can effectively manage your symptoms and improve your overall digestive well-being.

This information is for educational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider for any health concerns.

Frequently Asked Questions

While the BRAT diet is a good starting point for diarrhea, it is too restrictive and lacks essential nutrients like protein and fat for long-term health. A broader bland diet is better for a balanced recovery.

Yes, but with caution. Choose a plain, low-fat yogurt with live cultures (probiotics), which can aid gut health. Avoid full-fat and high-sugar varieties. If you are lactose intolerant, non-dairy probiotic options are available.

Cooked, low-fiber vegetables like carrots, spinach, and peeled potatoes are generally safe. Raw, high-fiber, or gas-producing vegetables like broccoli and onions can be irritating during a flare-up and should be avoided.

Stick to plain water, clear broths, and decaffeinated herbal teas like ginger or chamomile. Avoid caffeinated, alcoholic, and carbonated beverages, as well as acidic juices.

Don't eat for at least two to three hours before bedtime. Elevating the head of your bed can also use gravity to help keep stomach acid down.

Not all fiber is bad. Soluble fiber (found in bananas, applesauce, and oatmeal) is good because it absorbs water and helps firm stool. Insoluble fiber (in whole grains, nuts, and raw vegetables) can sometimes worsen diarrhea and should be limited temporarily.

Reintroduce a variety of foods gradually and cautiously as your symptoms improve. Listen to your body and take note of any foods that trigger a return of your symptoms.