What foods should you avoid if you have E. coli?

December 20, 2025 •

5 min read

According to the Centers for Disease Control and Prevention (CDC), Shiga toxin-producing E. coli (STEC) can lead to severe foodborne disease, with outbreaks often linked to specific contaminated foods. Navigating a diet during an E. coli infection is crucial for recovery and avoiding symptom aggravation.

Quick Summary

This guide outlines the specific foods and food types to avoid if you have an E. coli infection, including raw and undercooked meat, unpasteurized products, and high-fiber or fatty foods, along with safe dietary options for recovery.

Key Points

Avoid Undercooked Meat: E. coli frequently contaminates ground meat; always cook it to 160°F (71°C) to destroy the bacteria.
Say No to Unpasteurized Products: Raw milk, unpasteurized juices, and cheeses can harbor E. coli and should be avoided. Check for 'pasteurized' on labels.
Wash and Peel Your Produce: Raw produce, especially leafy greens and sprouts, can be contaminated. Wash all fruits and vegetables thoroughly, and peel if possible.
Steer Clear of Irritating Foods: High-fiber, fatty, and spicy foods can worsen gastrointestinal symptoms. Opt for bland, low-fat alternatives during recovery.
Prevent Cross-Contamination: Keep raw meat separate from ready-to-eat foods. Use different cutting boards and wash surfaces diligently to prevent the spread of bacteria.
Hydrate with Clear Liquids: Stay well-hydrated with water, broths, or oral rehydration solutions to counteract fluid loss from diarrhea and vomiting.
Start Recovery with Bland Foods: Gradually reintroduce simple, easy-to-digest foods like bananas, rice, and toast as your symptoms improve.

What to Avoid Immediately During an E. coli Infection

When battling an E. coli infection, which typically causes abdominal cramps, watery or bloody diarrhea, and nausea, your body is in a sensitive state. The focus is on preventing further irritation and allowing the digestive system to recover. Certain foods can make symptoms worse, while others may re-introduce the harmful bacteria.

Raw or Undercooked Meat

One of the most common culprits in E. coli outbreaks is contaminated ground beef that has not been cooked to a high enough temperature. Bacteria on the surface of meat can get mixed in during the grinding process. For this reason, all ground meat, including beef, pork, and lamb, should be cooked thoroughly to an internal temperature of at least 160°F (71°C). Undercooked hamburgers are a particularly frequent source of infection. Additionally, avoid other undercooked meats, as cross-contamination can occur during processing.

Unpasteurized Products

Unpasteurized dairy products, juices, and ciders pose a significant risk because the pasteurization process—which uses heat to kill harmful bacteria like E. coli—has been skipped.

Raw Milk and Cheeses: Dairy products made from raw, unpasteurized milk can harbor E. coli. This includes certain cheeses and other items that do not undergo the pasteurization step. Always check labels for the word "pasteurized".
Unpasteurized Juices and Cider: Fresh-pressed apple cider and other unpasteurized juices have been linked to outbreaks. Opt for products clearly labeled as pasteurized or made from concentrate to ensure safety.

Contaminated Produce

Fruits and vegetables can become contaminated if they come into contact with feces from infected animals or through contaminated water. While a thorough washing is essential, some produce items have been more frequently associated with outbreaks. Leafy greens like spinach and lettuce, as well as sprouts like alfalfa, are known sources of infection.

Unwashed or Raw Fruits and Vegetables: All produce should be washed thoroughly under running water.
Contaminated Sprouts: Due to their growing conditions, sprouts are a common source of E. coli. It is safest to avoid them entirely while recovering.

Foods That Aggravate Symptoms

While preventing re-infection is critical, managing current symptoms is also a priority. Certain food types can worsen gastrointestinal distress during an E. coli infection.

High-Fiber Foods: While fiber is normally healthy, it can increase diarrhea during an intestinal infection. Avoid high-fiber foods such as beans, nuts, and whole grains until symptoms subside.
Fatty and Greasy Foods: Foods high in fat are difficult for the digestive system to process and can exacerbate diarrhea. This includes fried foods and greasy meats.
Dairy Products (Temporary): Apart from unpasteurized dairy, even pasteurized milk and cheese can be hard to digest during an intestinal illness. It is best to avoid them temporarily to give your digestive system a rest.
Highly Seasoned or Spicy Foods: Spices and strong seasonings can irritate the digestive tract and increase cramping. Stick to bland foods as you recover.

Comparison Table: Avoid vs. Safe Foods During E. coli Infection


Category	Foods to Avoid (Irritating/Unsafe)	Safer Alternatives (Easily Digested)
Meat	Undercooked ground meat (beef, pork), raw meat	Thoroughly cooked, lean meats (chicken, fish)
Dairy	Unpasteurized milk, raw milk cheese	Water, clear broth, plain rice milk
Produce	Unwashed raw leafy greens, alfalfa sprouts, pre-peeled fruits	Thoroughly washed, peeled fruits (banana), cooked vegetables
Beverages	Unpasteurized juice, apple cider, alcohol, caffeine	Bottled water, clear sodas, broths, oral rehydration solutions
Carbohydrates	High-fiber grains, spicy foods	White rice, white bread, plain crackers
Fats	Fatty, greasy, or fried foods	Bland, low-fat options, gelatin

Recommended Diet as You Recover

As symptoms begin to improve, you can slowly reintroduce bland foods to your diet. The goal is to provide your body with nutrition without overworking your recovering digestive system.

Begin with clear liquids: Start by drinking plenty of clear fluids like water, clear sodas, and broths to prevent dehydration. Oral rehydration salts can also help restore electrolytes lost through diarrhea.
Bland foods: Once you feel ready to eat, start with small, simple meals. White rice, bananas, toast, and boiled potatoes are easy on the stomach.
Gradual reintroduction: Slowly add other low-fat, low-fiber foods back into your diet as you can tolerate them. Listen to your body and don't rush the process.

Conclusion

Successfully navigating an E. coli infection requires careful attention to what you eat and drink. Avoiding known high-risk items like undercooked ground meat and unpasteurized products is the first line of defense. Equally important is steering clear of foods that can exacerbate symptoms, such as high-fiber, fatty, or spicy options, and giving your digestive system time to heal with a bland, liquid-based diet. By making informed choices, you can support a smoother and safer recovery. Always seek medical advice if symptoms are severe or persistent.

For more information on food safety and E. coli prevention, consider reviewing the guidelines from authoritative health organizations like the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC).

How to Prevent E. coli Contamination

Prevention is always the best approach. Following proper food handling practices can significantly reduce your risk of E. coli infection. This involves being mindful of cross-contamination, ensuring proper cooking temperatures, and practicing good hygiene. The WHO's 'Five Keys to Safer Food' is an excellent framework for prevention: keep clean, separate raw and cooked, cook thoroughly, keep food at safe temperatures, and use safe water and raw materials.

Essential Food Hygiene Practices

Wash Hands Thoroughly: Before, during, and after preparing food, and after using the toilet.
Avoid Cross-Contamination: Keep raw meat and its juices separate from ready-to-eat foods. Use separate cutting boards and utensils, and wash surfaces thoroughly after contact with raw meat.
Cook Foods Thoroughly: Use a food thermometer to ensure meats, especially ground meat, reach safe internal temperatures.
Wash Produce Diligently: Wash all raw fruits and vegetables, especially leafy greens, under running water. Peel vegetables and fruits where possible.
Check Products: Always check labels to ensure milk, cheese, and juices are pasteurized.

Safe Preparation and Storage

Separate Raw and Cooked: Never place cooked meat on a plate that previously held raw meat.
Refrigerator Management: Keep your refrigerator below 40°F (4°C) to slow bacterial growth. Store raw meats on lower shelves to prevent dripping onto other foods.
Stay Informed: Pay attention to food recalls and safety alerts from organizations like the FDA.

What to Do If You Suspect Contamination

If you believe you have eaten contaminated food, it is important to monitor your symptoms and seek medical care if they become severe. Never use over-the-counter anti-diarrheal medication without consulting a doctor, as it can worsen the infection. Focusing on hydration and supportive care is the best course of action while your body fights the infection.

By following these guidelines, you can minimize the risk of E. coli infection and ensure a quicker, safer recovery if you do fall ill.

World Health Organization link for more info

Frequently Asked Questions

Ground meat is high-risk because E. coli bacteria on the surface of the meat can be mixed throughout during grinding. If the meat is not cooked thoroughly to at least 160°F (71°C), the bacteria can survive and cause infection.

You should avoid unpasteurized milk and cheeses completely, as they can contain harmful bacteria. Even pasteurized dairy products can be difficult to digest during an intestinal illness, so it is often best to avoid them temporarily until symptoms improve.

Leafy greens (lettuce, spinach) and sprouts (alfalfa) are often implicated in E. coli outbreaks because of potential contamination during growing and handling. Always wash all raw produce thoroughly and consider peeling it.

Clear liquids are best for hydration, including water, clear sodas, and broths. Oral rehydration salts can also help replenish electrolytes. Avoid apple and pear juices, caffeine, and alcohol, as these can worsen diarrhea or dehydration.

No, you should not take over-the-counter anti-diarrheal medicines like Imodium or Kaopectate for an E. coli infection unless specifically instructed by a doctor. These can prolong the illness and increase the risk of complications.

When your appetite returns, start with bland, easy-to-digest foods. Good options include bananas, plain rice, toast, and boiled potatoes. Avoid high-fiber, fatty, and spicy foods until you are fully recovered.

To prevent cross-contamination, use separate cutting boards and utensils for raw meat and produce. Wash your hands with warm, soapy water after handling raw meat, and never place cooked food back on a plate that held raw meat.

When sick with E. coli, it is advisable to avoid eating out to prevent the risk of spreading the infection to others through food handling. This also reduces the chance of consuming potentially contaminated or poorly prepared food.