Nutrition Guide: What to Eat That Won't Make Diarrhea Worse?

Occasional diarrhea is a very common issue, often resolving on its own within a few days. During this time, managing your diet is key to calming your digestive system and helping your body recover. Knowing what to eat that won't make diarrhea worse is the first step toward feeling better sooner.

Quick Summary

This guide provides an overview of safe, bland, and low-fiber foods, such as those in the BRAT diet, to eat when experiencing diarrhea. It details foods and drinks to avoid, emphasizes the importance of rehydration, and offers advice for gradually returning to a regular diet.

Key Points

• Start with the BRAT Diet: Focus on bananas, white rice, applesauce, and white toast to calm your stomach and firm up stool.

• Prioritize Hydration: Drink plenty of clear fluids, like water, broth, or electrolyte drinks, to prevent dehydration.

• Eat Small, Frequent Meals: Opt for several small meals throughout the day rather than three large ones to ease the digestive process.

• Avoid Fatty, Fried, and Spicy Foods: These items are hard to digest and can aggravate diarrhea symptoms.

• Limit High-Fiber Foods Temporarily: Reduce intake of whole grains, raw vegetables, and nuts until symptoms subside, as insoluble fiber can worsen diarrhea.

• Watch Dairy and Sugary Items: Many become temporarily lactose intolerant during diarrhea; avoid milk and high-sugar items, including artificial sweeteners.

• Reintroduce Foods Gradually: Slowly add more variety back into your diet after symptoms improve, paying attention to your body's reaction.

Gentle and Healing Foods: The BRAT Diet and Beyond

When dealing with diarrhea, selecting bland, low-fiber, and easily digestible foods is essential to help firm up stool and provide nutrients without irritating your gut. The BRAT diet is a helpful starting point, and other foods can also be included.

The BRAT Diet

The BRAT diet is a common recommendation for acute diarrhea, focusing on:

• Bananas: Provide potassium and pectin to help with electrolyte balance and absorb fluid.
• White Rice: A low-fiber starch that is gentle on the stomach and adds bulk.
• Applesauce: Contains pectin and is easier to digest than whole apples. Choose unsweetened options.
• White Toast: A low-fiber, easily tolerated option made from refined flour. Avoid butter or other spreads.

Expanding Your Bland Diet

As symptoms improve, gradually add other mild foods, such as:

• Boiled or baked potatoes.
• Lean protein like skinless chicken, fish, or scrambled eggs.
• Cooked vegetables such as carrots and green beans.
• Low-fiber cooked cereals like oatmeal.
• Saltine crackers to help replenish salt.

Staying Hydrated is Critical

Dehydration is a significant risk with diarrhea due to the loss of fluids and electrolytes. It is crucial to sip liquids frequently to replace what is lost, especially after bowel movements.

Recommended fluids include:

• Water.
• Clear broths.
• Electrolyte-enhanced drinks or oral rehydration solutions.
• Weak, decaffeinated tea.

Foods and Drinks to Avoid While You Recover

Certain foods and drinks can worsen diarrhea by irritating the digestive tract. It is best to avoid these during recovery:

• High-fiber foods, including whole grains, nuts, seeds, and raw vegetables.
• Fatty and fried foods.
• Spicy foods.
• Dairy products like milk and cheese (though some may tolerate probiotic yogurt).
• Caffeine and alcohol, which can worsen dehydration.
• High sugar intake and artificial sweeteners, which can lead to looser stools.

Comparison Table: What to Eat vs. What to Avoid

What to Eat (Gentle Choices)	What to Avoid (Irritating Choices)
Bananas, Applesauce, Plain White Rice	Whole grains, Brown rice, Legumes, Nuts
Plain White Toast or Saltine Crackers	Fried, Greasy, or Fatty Foods
Skinless Baked Chicken, Fish, Scrambled Eggs	Spicy Foods, Heavy Sauces, Fatty Meats (pork, veal)
Boiled Potatoes, Cooked Carrots, Green Beans	Raw Vegetables (broccoli, onions, peppers)
Clear Broths, Water, Weak Tea	Caffeine (coffee, soda), Alcohol, Sugary Drinks
Unsweetened Applesauce or Canned Fruit	Citrus Fruits, High-sugar juices, Dried Fruits
Low-fiber cereals (Oatmeal, Cream of Wheat)	Whole grain cereals, Granola
Probiotic yogurt or kefir (if tolerated)	Milk, Cheese, and Ice Cream (full-fat dairy)

Gradually Returning to a Normal Diet

After 1-2 days on a bland diet, you can start reintroducing regular foods slowly. Observe your body's reactions.

1. Start slowly: Introduce new foods one at a time to identify triggers.
2. Fiber carefully: Begin with cooked vegetables before raw fruits and whole grains.
3. Dairy cautiously: Reintroduce dairy slowly, starting with probiotic yogurt if tolerated.
4. Pay attention: If a food causes symptoms, avoid it for a few more days.

Conclusion

Choosing the right foods and staying hydrated are crucial when you have diarrhea. Starting with bland, easy-to-digest options like the BRAT diet helps calm your system and firm stool. Avoiding fatty, spicy, and high-fiber foods allows your gut to heal. Gradually returning to your regular diet, while observing how your body responds, supports a smooth recovery. If diarrhea persists beyond a couple of days or is accompanied by fever or blood, consult a healthcare provider.

Here is a good resource from the National Institute of Diabetes and Digestive and Kidney Diseases on eating with diarrhea: https://www.niddk.nih.gov/health-information/digestive-diseases/diarrhea/eating-diet-nutrition.

Frequently Asked Questions

How long should I stick to a bland diet?

You should follow a bland diet, like the BRAT diet, for the first 24 to 48 hours. As your symptoms improve, you can gradually begin reintroducing other low-fat, low-fiber foods.

Is it okay to eat yogurt when I have diarrhea?

Some probiotic-rich yogurts may help restore healthy gut bacteria and could shorten the duration of diarrhea. However, dairy can be difficult to digest, so if you are temporarily lactose intolerant, it may be better to choose a non-dairy probiotic source.

Why should I avoid caffeine and alcohol?

Caffeine and alcohol are both diuretics, meaning they cause your body to lose fluids, which can worsen dehydration and further irritate your digestive system.

Can I eat whole grains when I have diarrhea?

In general, it's best to avoid whole grains and high-fiber foods like brown rice and whole-wheat bread during an active bout of diarrhea. The high fiber content can stimulate bowel movements and aggravate symptoms.

What's the best way to stay hydrated?

Drink plenty of clear fluids such as water, clear broths, and electrolyte-enhanced drinks (like Pedialyte or sports drinks). Sip on liquids frequently, especially after each loose bowel movement.

Can I have fruit juice?

Clear, diluted, and pulp-free fruit juices like apple or grape juice are generally okay in moderation. However, avoid high-sugar juices and those containing a lot of pulp, which can sometimes worsen symptoms.

When should I see a doctor for my diarrhea?

You should see a doctor if your diarrhea is severe, lasts for more than a few days, or is accompanied by other serious symptoms such as high fever, severe abdominal pain, or blood in the stool.