What Can I Have on Toast with Diarrhea for Gentle Relief?

November 19, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, most people experience acute diarrhea several times a year. For those with an upset stomach, choosing what can I have on toast with diarrhea is crucial for a smooth and fast recovery, and focuses on low-fiber, bland options.

Quick Summary

Learn which bland, easy-to-digest toppings are best for toast when you have diarrhea, including ripe bananas and applesauce. This guide also explains why white toast is recommended and which high-fat or high-fiber items to avoid.

Key Points

Choose Plain White Toast: The low-fiber content of white toast is easy to digest and won't irritate a sensitive stomach.
Top with Ripe Bananas: A ripe banana provides pectin to help firm stool and replenishes lost potassium.
Add Unsweetened Applesauce: The pectin in applesauce also acts as a binding agent to bulk up loose stools.
Use Smooth Peanut Butter in Moderation: A small amount of creamy peanut butter offers protein and nutrients but avoid chunky versions.
Avoid High-Fat Spreads: Skip butter and margarine, as high fat content can worsen diarrhea symptoms.
Stay Hydrated: Always pair your meal with plenty of clear liquids like water or broth to prevent dehydration.

Why Toast is a Go-To for an Upset Stomach

Toast is often recommended as a dietary staple during a bout of diarrhea, primarily because of its blandness and low-fiber content. A low-fiber, easy-to-digest food, especially one made from white bread, is less likely to irritate an already sensitive digestive system. The starchy, non-greasy nature of plain toast can also help absorb excess stomach acid and soothe the stomach lining. As part of the classic BRAT diet (Bananas, Rice, Applesauce, Toast), it is a foundational component for a recovery diet.

The Core BRAT Diet Toppings

The BRAT diet is a short-term dietary strategy built around foods that are easy to digest and can help firm up loose stool. The 'B' and 'A' provide two of the most popular and effective toast toppings.

Ripe Bananas: This fruit is a go-to for many reasons. Ripe bananas are low in fiber but contain pectin, a soluble fiber that absorbs liquid in the intestines, which helps to firm up stools. They are also a rich source of potassium, which is a key electrolyte often lost during frequent bowel movements.
Applesauce: Like bananas, unsweetened applesauce is high in pectin and easy on the stomach. It provides a gentle source of energy and can help bind the stool. Ensure you choose unsweetened varieties, as too much sugar can exacerbate diarrhea.

Beyond the BRAT: Other Gentle Topping Ideas

Once you begin to feel better, you may expand beyond the core BRAT items. However, it is essential to proceed cautiously, adding new items one at a time to monitor your body's reaction.

Smooth Peanut Butter: In moderation, creamy, smooth peanut butter can be a good source of protein and fat, which adds nutritional value. Start with just a tablespoon, as too much fat can be difficult for a sensitive digestive system to process. Avoid chunky versions which contain additional fiber from nuts that could be irritating.
Low-Fat Yogurt: Certain low-fat yogurts contain probiotics, or good gut bacteria, that can help restore a healthy balance to your intestinal flora. Since many dairy products can worsen diarrhea, opt for brands known for their active cultures and ensure it is low in sugar. Some people may be temporarily lactose intolerant during diarrhea, so monitor your body's response.
Jelly or Honey: For a touch of flavor, a small amount of plain, unsweetened jelly or honey can be acceptable, as long as it's not overly sugary. High sugar content can irritate the digestive system and worsen symptoms.
Plain Scrambled Egg: A plain scrambled or boiled egg is a gentle, easily digestible protein source that can be paired with toast as you recover. Avoid using excessive butter or oil when cooking the egg.

Why White Toast is Best for an Upset Stomach

For optimal results, plain white toast is the recommended option over whole-grain varieties when managing diarrhea. Whole-grain bread, while healthy for regular digestion, contains a higher amount of insoluble fiber. This fiber acts as a stimulant for the digestive system, which is the opposite of what is needed when the bowels are already overactive. White bread, stripped of its bran and germ, is a refined grain that is much easier to digest.

Foods and Ingredients to Avoid

To promote a quicker recovery, avoid these items as they can aggravate symptoms:

High-Fat Spreads: Butter, margarine, and high-fat creams are difficult to digest and can worsen diarrhea.
Excess Sugar: High-sugar fruit jams, candies, and sugary drinks can disrupt gut bacteria and increase diarrhea.
Dairy Products: Excluding some probiotic yogurts, dairy products contain lactose, which can be irritating, especially as you may be temporarily lactose intolerant.
Spicy or Greasy Foods: These irritate the digestive tract and can prolong symptoms.
Chunky Nut Butters: These contain more fiber and are more difficult to digest than smooth varieties.

Toast Topping Comparison for Diarrhea


Feature	Best for Diarrhea (Safe)	Worst for Diarrhea (Avoid)
Type of Bread	White toast or plain crackers	Whole-grain, seeded bread, rye
Recommended Spreads	Ripe banana, applesauce, smooth peanut butter (small amount), plain jelly/honey	Butter, margarine, avocado, chunky peanut butter
Fiber Content	Low fiber, easy to digest	High insoluble fiber, digestive stimulant
Other Additions	Plain scrambled egg, probiotic yogurt	Cheese, processed meats, spicy seasonings

Staying Hydrated is Crucial

While a bland diet is important, maintaining proper hydration is paramount during a bout of diarrhea. The body loses significant fluids and electrolytes with each loose bowel movement, leading to dehydration. In addition to eating bland food, focus on drinking plenty of clear liquids, such as water, broth, or electrolyte-enhanced drinks. Avoid caffeine and alcohol, which can act as diuretics and worsen dehydration. For children and severe cases, oral rehydration solutions are best.

The Gradual Return to a Normal Diet

As your symptoms begin to subside, typically after a couple of days, you can start reintroducing more foods into your diet gradually. Start with other easy-to-digest items like boiled potatoes, plain chicken, and cooked carrots before returning to higher-fiber and fatty foods. This slow and steady approach allows your digestive system to adjust and prevents a relapse of symptoms. Everyone's body responds differently, so listening to your body is the most important factor in a successful recovery.

Conclusion

When asking what can I have on toast with diarrhea, the safest answer lies in the BRAT diet principles. Plain white toast topped with ripe bananas or unsweetened applesauce is a gentle, binding option that helps soothe the digestive system and firm up stools. Other mild additions like smooth peanut butter or low-fat yogurt can be introduced in small quantities as you recover. Crucially, avoid high-fat and high-fiber additions like butter and whole grains, and always prioritize staying hydrated with plenty of clear fluids. Following these simple guidelines can help provide relief and accelerate your return to normal eating.

Cleveland Clinic: Foods for Upset Stomach: What To Eat and Avoid

Frequently Asked Questions

Yes, a small amount of smooth, creamy peanut butter can be added to toast. It provides nutrients and is low in fiber, but be cautious with the amount as high fat can be hard to digest. Avoid chunky peanut butter, which contains more fiber.

A small amount of plain, unsweetened jelly or honey is generally acceptable. However, highly sugary jams can worsen diarrhea by affecting the balance of bacteria in your colon. Monitor your body's reaction and use it sparingly.

Whole-grain bread is high in insoluble fiber, which promotes bowel movements. When you have diarrhea, you want to slow things down. White bread is a refined grain that is much lower in fiber and easier to digest, making it a better choice.

No, you should avoid adding butter or margarine to your toast. These are high-fat spreads that can be difficult for your sensitive digestive system to handle and can aggravate your symptoms.

Plain, cooked eggs, such as scrambled or boiled, are a good, easily digestible source of protein that can be eaten with toast as you start to recover. Just avoid cooking them with excessive butter or oil.

Plain white toast helps with diarrhea because it is bland, low in fiber, and easy to digest. Its starchy nature can also help absorb excess stomach acid and add some bulk to your stools.

Yes, small amounts of low-fat yogurt containing probiotics can be helpful, as the probiotics can help restore good gut bacteria. However, some people may experience temporary lactose intolerance, so proceed with caution.

For an upset stomach, it is best to stick to toast made from plain white bread, which is a refined grain. Avoid whole-grain, seeded, or rye bread as their high fiber content can stimulate the digestive system.