Understanding What Foods Are Easily Digestible for Diarrhea

October 22, 2025 •

3 min read

According to the World Health Organization (WHO), diarrheal disease is a leading cause of illness and death worldwide, highlighting the importance of proper management. For a faster recovery, understanding what foods are easily digestible for diarrhea is crucial to nourish your body without irritating your sensitive digestive system.

Quick Summary

During a bout of diarrhea, consume bland, low-fiber foods and replace lost fluids to promote digestive healing. It is essential to avoid fatty, spicy, and sugary items, which can aggravate symptoms and prolong recovery.

Key Points

BRAT is Your Start: For the first 24-48 hours, stick to bananas, rice, applesauce, and toast to help calm the digestive system.
Hydration is Critical: Replace lost fluids and electrolytes by drinking oral rehydration solutions, broths, and water to prevent dehydration.
Go for Bland, Not Bold: Favor simple, low-fiber foods and avoid fatty, spicy, and high-sugar items that can aggravate symptoms.
Gradually Add Lean Proteins: As you feel better, incorporate lean, skinless poultry or eggs to add more nutrients without irritating your gut.
Probiotics for Gut Restoration: Fermented foods like yogurt with live cultures may help replenish beneficial bacteria, but observe how your body reacts to dairy.
Choose Cooked Over Raw: Opt for well-cooked vegetables without skin over raw varieties, which can be harder to digest during recovery.

Prioritizing Bland Foods and the BRAT Diet

When your digestive system is distressed by diarrhea, the primary goal is to eat foods that are gentle and do not provoke further irritation. Bland foods are low in fat and fiber, making them easy for the body to process. This approach is famously summarized by the BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast.

The BRAT Diet Explained

While considered overly restrictive for long-term use, the BRAT diet is a good starting point for the first 24 to 48 hours of a diarrheal episode.

Bananas: Rich in potassium, an essential electrolyte often depleted during diarrhea, and containing pectin, a soluble fiber that helps firm up stool.
White Rice: Low in fiber and easily digestible, refined white rice is preferred over high-fiber brown rice.
Applesauce: Provides easy-to-digest carbohydrates and pectin. Opt for unsweetened applesauce to avoid excess sugar.
White Toast: Made from refined white flour, it's easier to digest than whole-grain bread.

Expanding Your Bland Diet

As your symptoms improve, you can gradually introduce a wider variety of easily digestible, bland foods to provide more nutrients.

Other Bland and Binding Food Options

Boiled or Baked Potatoes: Eaten without the skin or heavy toppings, potatoes are a good source of potassium and easily absorbed starch.
Cooked Cereals: Options like oatmeal, cream of wheat, or cream of rice are gentle on the stomach. Avoid sugary, high-fiber granolas.
Lean Protein: Well-cooked, skinless chicken or turkey, and scrambled eggs are good sources of protein that are not greasy or fatty.
Crackers: Saltine crackers or plain pretzels can help replenish sodium and are easy on the stomach.
Clear Broths: Chicken, beef, or vegetable broth is hydrating and provides essential minerals.

Hydration is a Priority

Dehydration is a serious risk with diarrhea, as the body loses significant fluids and electrolytes. Replenishing these is just as important as managing your diet.

Effective Rehydration Solutions

Oral Rehydration Solutions (ORS): Commercially available solutions like Pedialyte or homemade versions can replace lost water, sodium, and sugar.
Broths and Clear Soups: These savory liquids offer sodium and other minerals.
Coconut Water: A natural source of electrolytes, but choose varieties without excessive added sugar.
Diluted Juice: Apple juice (pulp-free) or grape juice can be consumed in moderation, but be cautious with high-sugar options.

The Role of Probiotics

Probiotics are beneficial bacteria and yeasts that can help restore a healthy balance to your gut microbiome, which is often disrupted during a bout of diarrhea. Certain strains have been shown to reduce the severity and duration of symptoms.

Probiotic Food Sources

Yogurt with Live Cultures: Look for labels that specify 'live and active cultures'. As dairy can be an irritant, some individuals may need to approach this cautiously or opt for lactose-free versions.
Kefir: This fermented milk drink is another source of beneficial microorganisms and may be tolerated better than other dairy products.

Foods and Drinks to Avoid

Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate diarrhea symptoms and prolong recovery.


Foods to Include	Foods to Avoid
Bananas, Applesauce, White Rice, White Toast	High-fiber whole grains (brown rice, whole wheat bread)
Boiled or Baked Potatoes (no skin)	Fatty, fried, and greasy foods
Clear Broths and Soups	Spicy and heavily seasoned foods
Lean, cooked chicken or turkey	High-sugar foods and artificial sweeteners
Saltine Crackers, Pretzels	Dairy products (milk, butter, cheese)
Oatmeal, Cream of Wheat	Alcohol and caffeine (coffee, soda)
Water, Oral Rehydration Solutions	Gas-producing vegetables (broccoli, cabbage)
Probiotic Yogurt (if tolerated)	Raw vegetables and corn

Conclusion

Navigating a diet during a bout of diarrhea involves a strategic approach, beginning with bland, easily digestible foods like those found in the BRAT diet. As your digestive system stabilizes, you can expand your diet to include other low-fat, low-fiber options and reintroduce gut-friendly probiotics. Maintaining proper hydration with water, broths, and electrolyte solutions is critical to prevent dehydration. Equally important is the disciplined avoidance of foods that can irritate the gut, including greasy, spicy, and sugary items. By following these guidelines, you can support your body's healing process and make a quicker, more comfortable recovery. If symptoms persist or worsen, always consult a healthcare provider for personalized advice.

This article is for informational purposes only and is not a substitute for professional medical advice. For persistent symptoms, consult a healthcare provider, such as those recommended by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

The BRAT diet stands for Bananas, Rice, (apple)sauce, and Toast. These are bland, low-fiber, and easily digestible foods recommended for short-term consumption during a bout of diarrhea to help bind stools and soothe the stomach.

Most dairy, like milk and cheese, should be avoided as many people experience temporary lactose intolerance during diarrhea, which can worsen symptoms. Probiotic-rich yogurt or kefir may be an exception for some, but approach with caution.

For effective rehydration, drink plenty of fluids containing electrolytes. Good choices include water, clear broths, oral rehydration solutions (ORS), and electrolyte-enhanced sports drinks or coconut water. Avoid caffeine and alcohol.

No, it's generally best to avoid high-fiber foods, especially insoluble fiber (like whole grains and raw vegetables), as it can stimulate the bowels and worsen symptoms. Soluble fiber found in bananas and applesauce can be helpful, but in moderation.

After a day or two of bland foods, you can slowly start reintroducing more variety, like lean proteins and well-cooked vegetables. Monitor your symptoms and return to your bland diet if needed. The BRAT diet is not nutritionally complete for long-term use.

Yes, fatty and fried foods are difficult for a sensitive digestive system to process and can exacerbate diarrhea symptoms. Stick to lean, skinless proteins that are baked, boiled, or grilled.

No, spicy foods contain irritants that can agitate the gut lining and worsen your diarrhea. It's best to stick to bland, unseasoned foods until you've fully recovered.