The Importance of Eating (and Hydrating) During Diarrhea
While an upset stomach may make eating the last thing on your mind, consuming the right foods is a critical part of recovery. Your body loses significant amounts of fluids and electrolytes, such as sodium and potassium, during a bout of diarrhea, which can lead to dangerous dehydration. Eating and drinking properly helps replenish these vital nutrients and provides your body with the energy it needs to heal. The key is to choose foods that are gentle on the stomach and avoid those that can exacerbate irritation and loose stools. Eating small, frequent meals is often easier to tolerate than larger, heavier meals.
The Traditional BRAT Diet: Is It Enough?
The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, has long been a go-to remedy for diarrhea. These foods are bland, low in fiber, and starchy, helping to bind loose stools. However, the BRAT diet is very restrictive and lacks essential nutrients like protein, fat, and certain vitamins. While it can be useful for the initial 24-48 hours, it should not be followed long-term. Health professionals now recommend incorporating a wider variety of bland foods to ensure adequate nutrition during recovery.
Beyond the BRAT: A Broader Bland Diet
To move beyond the limitations of the BRAT diet, consider these additional foods that are easy on the digestive system:
- Clear Broths: Chicken, beef, or vegetable broths help with hydration and replace lost sodium.
- Cooked Cereals: Oatmeal, Cream of Wheat, and Farina are gentle on the stomach.
- Lean Proteins: Baked or boiled skinless chicken, turkey, or fish can provide needed protein without added fat.
- Cooked Eggs: Scrambled or boiled eggs are a good source of protein.
- Boiled or Baked Potatoes: These are easily digestible and help replenish potassium.
- Pretzels and Saltine Crackers: The salt content helps replace lost sodium, and they are easy to digest.
- Certain Probiotic-rich Foods: Plain, low-sugar yogurt or kefir with live cultures may help restore healthy gut bacteria, though some people may be sensitive to dairy. Non-dairy options like sauerkraut or kombucha are also available.
The Foods and Drinks to Avoid
Just as important as knowing what to eat is knowing what to avoid. Certain foods can irritate the gut and worsen symptoms. Steering clear of these can significantly aid your recovery:
- Dairy Products: Milk, cheese, and ice cream can be difficult to digest due to their lactose content, though some probiotic yogurts might be an exception.
- Fatty, Fried, and Greasy Foods: These are hard for the digestive system to process and can exacerbate diarrhea.
- Spicy Foods: Irritating spices can worsen stomach discomfort and loose stools.
- High-Fiber Foods (Initially): Raw vegetables, nuts, seeds, whole grains, and legumes can be difficult to digest and may speed up bowel movements. Cooked vegetables and soluble fibers are generally better tolerated.
- Sugary Foods and Artificial Sweeteners: High-fructose corn syrup, sweets, and diet products with sugar alcohols like sorbitol can pull fluid into the intestines, worsening diarrhea.
- Caffeine and Alcohol: Both are diuretics and can lead to dehydration while irritating the digestive tract.
- Carbonated Drinks: The gas can cause bloating and discomfort.
- Certain Fruits: Citrus fruits, cherries, and berries with seeds can be problematic for some.
Comparison of Diarrhea-Friendly vs. Problematic Foods
| Food Category | Recommended (Easy on the Gut) | To Avoid (Potential Irritants) |
|---|---|---|
| Carbohydrates | White rice, white bread toast, saltine crackers, oatmeal, boiled potatoes | Whole grains, brown rice, whole wheat bread, high-fiber cereals |
| Proteins | Baked or boiled skinless chicken/turkey, lean fish, cooked eggs | Fried or fatty meats (pork, veal), sausages, processed meats |
| Fruits | Bananas, applesauce, canned peaches or pears (without heavy syrup) | Citrus fruits, berries with seeds, prunes, dried fruit, excessive fruit juice |
| Vegetables | Cooked carrots, green beans, peeled zucchini | Raw vegetables, corn, cabbage, broccoli, beans |
| Drinks | Water, clear broths, electrolyte solutions, herbal tea (decaf) | Coffee, alcohol, sugary sodas, carbonated drinks, high-sugar juice |
| Fats | Small amounts of smooth peanut butter | Fried foods, greasy foods, butter, creamy sauces |
Staying Hydrated and Seeking Help
Hydration is paramount during a diarrheal illness. Drink small, frequent sips of fluid throughout the day and be sure to have an extra cup of water or electrolyte drink after every loose bowel movement. Oral rehydration solutions (ORS) like Pedialyte are often recommended to replace both fluid and salts effectively. Water is good, but does not contain the necessary electrolytes. Broths can also provide sodium, while bananas or boiled potatoes can help with potassium. If you are unable to keep liquids down, or if you develop signs of serious dehydration (dark urine, severe thirst, lethargy), medical attention may be required. The Cleveland Clinic provides more comprehensive information on when to seek a doctor for diarrhea and dehydration.
Conclusion
Rather than fasting, the correct dietary approach during diarrhea involves carefully selecting bland, easily digestible foods and focusing on rehydration. Start with a restricted but nutrient-replenishing diet like BRAT and gradually expand to other gentle options. Consistently avoid fatty, sugary, spicy, and high-fiber foods to prevent further irritation. By following these nutritional guidelines and staying vigilant about hydration, you can help your digestive system recover and feel better more quickly.
