What Foods Help Bind Your Bowels and Provide Relief?

December 10, 2025 •

3 min read

According to research published by the National Institutes of Health, a low-fiber diet can be recommended for temporary relief during a bout of diarrhea, as it will not over-stimulate the bowels. When dealing with loose stools, knowing what to eat—and what to avoid—is key to soothing your digestive system and returning to normalcy.

Quick Summary

This guide details the best bland, starchy, and soluble-fiber-rich foods that can help firm up loose stools and soothe an irritated digestive system.

Key Points

Rely on the BRAT Diet: The classic combination of Bananas, Rice, Applesauce, and Toast is effective for binding bowels due to its bland, starchy, and low-fiber nature.
Choose Soluble Fiber: Select foods with soluble fiber, like bananas and oats, which absorb water and bulk up stool, rather than insoluble fiber, which can worsen symptoms.
Stay Hydrated: Drink plenty of fluids, including water, clear broths, and electrolyte drinks, to replace lost fluids and prevent dehydration.
Limit Irritating Foods: Avoid fatty, fried, spicy, and high-sugar items, along with dairy, caffeine, and alcohol, as they can aggravate the digestive system.
Boost Gut Health with Probiotics: Once tolerated, probiotic-rich foods like yogurt or kefir can help restore the healthy balance of intestinal bacteria.
Reintroduce Foods Slowly: As your symptoms improve, gradually add other bland foods before returning to your regular diet to avoid upsetting your stomach.

Understanding the BRAT Diet for Bowel Binding

For decades, healthcare professionals have recommended the BRAT diet—Bananas, Rice, Applesauce, and Toast—as a go-to remedy for diarrhea. These foods are bland, low in fiber, and easy for the digestive system to process, making them ideal for short-term consumption during a digestive upset.

Bananas

Rich in pectin, a soluble fiber that absorbs excess liquid in the intestines, ripe bananas are excellent for firming up stool. They also replenish potassium, a vital electrolyte often lost during diarrhea.

Rice

Plain white rice is preferred over brown rice when seeking to bind bowels, as its husk and bran have been removed, making it low in fiber and easy to digest. It provides a simple, bland source of carbohydrates.

Applesauce

Applesauce is a source of pectin, which helps to bind loose stool. Unlike whole apples with their insoluble fiber-rich skin, applesauce is gentle on the stomach. Unsweetened varieties are best to avoid excess sugar, which can worsen diarrhea.

Toast

Made from refined white bread, toast is easier to digest than whole-grain versions, which contain high amounts of insoluble fiber. It provides a bland, starchy option to help absorb moisture in the digestive tract.

Other Bland Foods to Incorporate

Beyond the BRAT diet, several other foods can be introduced gradually to help firm up stools:

Oatmeal and Cream of Wheat: These cooked cereals are sources of soluble fiber, which can help bulk up stool.
Boiled or Baked Potatoes: Peeled potatoes are easy to digest and provide potassium.
Soda Crackers and Pretzels: These bland, salty snacks can help replenish sodium and are gentle on the stomach.
Clear Broths: Chicken or beef broth helps replenish fluids and sodium without irritating the digestive system.
Low-Fat Lean Proteins: Skinless baked chicken breast or eggs are good protein sources that are easy on a sensitive stomach.

The Role of Soluble vs. Insoluble Fiber

When dealing with loose stools, the type of fiber consumed is critical. Soluble fiber dissolves in water to form a gel-like substance that slows digestion and adds bulk to stool. Insoluble fiber, or roughage, does not dissolve and can speed up digestion, potentially worsening diarrhea. Therefore, focusing on soluble fiber is recommended.

Fiber Comparison for Loose Stools


Fiber Type	Function for Loose Stools	Sources to Consider	Sources to Avoid	Recommended for Diarrhea?
Soluble	Absorbs water, forms a gel, and bulks stool.	Bananas, applesauce, oats, peeled potatoes.	N/A	Yes
Insoluble	Speeds up passage of food, acts as roughage.	N/A	Whole grains, raw vegetables, nuts, seeds.	No

Foods and Drinks to Avoid

Just as important as what to eat is what to avoid, as certain foods and beverages can aggravate the digestive system and prolong diarrhea.

Dairy: Lactose can be difficult to digest during a bout of diarrhea, though probiotic-rich yogurt or kefir may be tolerated by some.
High-Fat and Greasy Foods: Fried food, fatty meats, and excessive oils are tough to digest and can make symptoms worse.
Spicy Foods: Spices can irritate the digestive tract.
Artificial Sweeteners: Sugar alcohols like sorbitol and xylitol can have a laxative effect.
Caffeine and Alcohol: Both act as diuretics and can increase dehydration.
High-Sugar Beverages: Sweet drinks, including some fruit juices, can cause your intestines to produce more water.

Hydration and Rehydration

Staying hydrated is crucial during a period of loose stools, as the body loses a significant amount of fluids and electrolytes.

Water: Plain water is always a good choice.
Electrolyte Drinks: Products like sports drinks or electrolyte-enhanced water can help restore minerals lost from the body.
Clear Broths: The sodium in broth helps the body retain water.

Conclusion

When experiencing loose stools, the right diet can significantly aid recovery by soothing the digestive system and firming up bowel movements. Starting with bland, low-fiber options like the BRAT diet can provide relief, while focusing on soluble fiber from foods like bananas and applesauce helps to absorb excess water. Equally important is avoiding foods and drinks that can irritate the gut, such as fatty foods, dairy, and caffeine. By incorporating these dietary strategies and staying well-hydrated, you can effectively manage symptoms and support your body's return to digestive health. For more general information on the role of different fibers in digestion, you can consult the Mayo Clinic's guide Dietary fiber: Essential for a healthy diet - Mayo Clinic.

Remember to always listen to your body and reintroduce foods slowly as your symptoms improve.

Frequently Asked Questions

The BRAT diet—Bananas, Rice, Applesauce, and Toast—consists of bland, low-fiber foods that are easy to digest. They are considered binding because they can help absorb excess water in the intestines and add bulk to stool, helping to firm it up.

Yes, ripe bananas are effective for binding bowels because they are rich in pectin, a soluble fiber that absorbs water and helps create firmer stools. However, unripe (green) bananas contain more resistant starch and less soluble fiber, which can sometimes have a laxative effect or be harder to digest.

White rice is recommended over brown rice during diarrhea because it is a refined grain with the husk, bran, and germ removed. This process removes most of the fiber, making it easier to digest and more effective at firming up stool.

In general, it's best to limit most dairy products like milk, cheese, and ice cream during diarrhea, as lactose can be difficult to digest. However, some individuals can tolerate probiotic-rich yogurt or kefir, which may help restore beneficial gut bacteria.

Applesauce contains pectin, a soluble fiber that helps absorb excess liquid in the intestines and bind stools. It is a gentle, easily digestible way to introduce binding properties into your diet.

Frequent loose stools can lead to dehydration and a loss of important electrolytes like potassium and sodium. Electrolyte drinks or salty broths help replenish these lost fluids and minerals, aiding in a faster recovery.

Soluble fiber is the most effective type for firming up loose stool. It dissolves in water to form a gel that slows digestion and adds bulk, whereas insoluble fiber can have the opposite effect.