What Foods Are Good for Diarrhea?

November 30, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), most adults experience diarrhea a few times each year. Knowing what foods are good for diarrhea is crucial for a speedy and comfortable recovery, as the right diet can help manage symptoms and re-balance your gut.

Quick Summary

This guide covers the best foods and drinks for soothing an upset stomach and firming up stool, including the BRAT diet and probiotic options. It also details foods and beverages to avoid to prevent worsening symptoms, focusing on hydration and gradual dietary reintroduction.

Key Points

Start with the BRAT Diet: Begin with bananas, white rice, applesauce, and white toast to soothe your stomach and add bulk to stool.
Stay Hydrated: Drink plenty of water, broths, and electrolyte drinks to replace fluids and minerals lost during diarrhea.
Avoid Irritating Foods: Steer clear of greasy, fried, spicy, and high-fat foods, which can worsen symptoms.
Be Cautious with Dairy: Limit milk and most dairy products, as temporary lactose intolerance can occur during a stomach upset. Stick to low-sugar, probiotic-rich options if tolerated.
Introduce Foods Gradually: After the initial phase, slowly reintroduce soft, bland foods like cooked eggs, lean chicken, and peeled cooked vegetables.
Watch Out for Hidden Sugars: Avoid excessive sugar from sweets and juices, which can draw water into the intestines and worsen diarrhea.
Consider Probiotics: Low-sugar yogurt or a supplement containing specific strains like Saccharomyces boulardii can help restore healthy gut bacteria.

Navigating Your Diet During a Bout of Diarrhea

When diarrhea strikes, your digestive system is compromised and needs gentle, easily digestible foods to help it recover. The primary goals are to replenish lost fluids and electrolytes and to consume binding, low-fiber foods that help firm up stool. Hydration is critically important to prevent complications from fluid loss.

The BRAT Diet: A Foundation for Recovery

The classic BRAT diet remains a trusted starting point for many during the initial stages of a stomach upset. The acronym stands for:

Bananas: Rich in potassium, an essential electrolyte often lost with diarrhea. They also contain pectin, a soluble fiber that absorbs fluid.
Rice (white): Plain, white rice is easy to digest and low in fiber, which helps bind stool.
Applesauce: A source of pectin and easy to digest, just be sure to choose unsweetened varieties to avoid excess sugar.
Toast (white): Bland white toast is easier on the stomach than higher-fiber whole-grain options.

Beyond the BRAT: Expanding Your Bland Diet

As your symptoms improve, you can gradually expand your diet with other bland foods that are gentle on your system. This helps ensure you get enough nutrients without causing irritation.

Cooked cereals: Oatmeal, Cream of Wheat, or plain grits are good options for a warm, soothing meal.
Boiled or baked potatoes: Peeled potatoes offer an excellent source of potassium.
Lean protein: Plain, baked, or broiled chicken or turkey (skinless), and well-cooked eggs are easy to digest and provide needed protein.
Probiotics: Yogurt or kefir with live and active cultures can help replenish beneficial gut bacteria, but choose low-sugar varieties and be mindful of lactose intolerance, which can be temporary during a bout of diarrhea.
Clear broths: Chicken or vegetable broth helps with hydration and provides sodium, a key electrolyte.
Saltine crackers: A simple, salty snack that is easy to tolerate.

The Importance of Proper Hydration

Diarrhea causes the body to lose a significant amount of fluids and electrolytes, which can quickly lead to dehydration.

Water: The best way to rehydrate. Sip small amounts throughout the day.
Electrolyte drinks: Sports drinks or oral rehydration solutions like Pedialyte can help replace lost sodium and potassium. Watch for excessive sugar content.
Broth or soup: These provide fluids and sodium, helping with electrolyte balance.

Comparison of Diarrhea-Friendly Foods vs. Foods to Avoid


Food Category	Recommended (GOOD for Diarrhea)	To Avoid (Can WORSEN Symptoms)
Carbohydrates	Plain white rice, white toast, oatmeal, boiled potatoes, saltine crackers	Whole grains, brown rice, high-fiber cereals
Proteins	Skinless baked chicken, plain turkey, cooked eggs, lean fish	Fatty meats (pork, veal), processed meats, fried foods
Fruits	Bananas, applesauce (unsweetened), canned peaches, fruit juices without pulp	Raw fruits, citrus fruits, seeded berries, high-sugar fruit juices
Dairy	Low-sugar yogurt or kefir with live cultures (if tolerated)	Milk, cheese, ice cream, butter, creamy sauces
Beverages	Water, clear broths, electrolyte drinks, decaffeinated tea	Alcohol, coffee, caffeinated soda, sugary fruit juices, diet drinks with artificial sweeteners
Miscellaneous	Saltine crackers, pretzels, marshmallows	Spicy foods, greasy foods, large amounts of sugar

Conclusion: Reintroducing Your Diet Gradually

Managing diarrhea is a process that involves a phased approach to eating. Start by giving your digestive system a short rest with plenty of fluids. Then, move to bland, low-fiber options like the BRAT diet. As you feel better, slowly reintroduce other simple, cooked foods and monitor your symptoms. Hydration is non-negotiable throughout your recovery. Patience is key, and within a few days, you should be able to return to your normal, balanced diet. If symptoms persist or worsen, always consult a healthcare professional to rule out more serious conditions.

For more information on digestive health, you can visit the NIDDK website.

Frequently Asked Questions

No, the BRAT diet (bananas, rice, applesauce, toast) is a starting point for managing diarrhea with bland, binding foods. As you start to feel better, you can gradually introduce other easy-to-digest items like plain baked chicken, cooked eggs, and peeled boiled potatoes.

Yogurt containing live and active probiotic cultures can be beneficial for restoring healthy gut bacteria. However, be mindful of lactose intolerance, which can sometimes occur temporarily. Choose plain, low-sugar varieties and stop if symptoms worsen.

Water is the best choice for basic hydration. To replace lost electrolytes, sip on clear broths, diluted sports drinks, or oral rehydration solutions like Pedialyte. Avoid caffeinated and sugary beverages, as they can worsen fluid loss.

While fiber is generally healthy, high amounts of insoluble fiber can stimulate bowel movements and make diarrhea worse. Stick to low-fiber, bland foods during recovery. Some soluble fiber, like the pectin in bananas and applesauce, can help.

Yes, spicy foods should be avoided, as they can irritate the digestive tract and worsen symptoms. It's best to stick to bland, unseasoned foods until you've recovered.

You can begin reintroducing your regular diet gradually as your symptoms improve, typically after a few days of eating bland foods. Start with small portions of soft foods and see how your body reacts before consuming larger meals or more complex ingredients.

Yes, certain probiotic strains, like Lactobacillus rhamnosus GG and Saccharomyces boulardii, can help restore the natural balance of gut flora that is often disrupted during diarrhea.