What Fruit Cures Diarrhea? Soothing Your Gut with Bananas and Applesauce

November 1, 2025 •

4 min read

Over 179 million cases of acute gastroenteritis are reported annually in the US, with diet playing a critical role in recovery. When seeking relief, many people wonder what fruit cures diarrhea to help manage their symptoms and support the digestive system.

Quick Summary

This article explores which fruits are beneficial during an episode of diarrhea, focusing on the pectin and potassium found in bananas and applesauce that help bulk stools and replenish lost electrolytes. It also details which fruits to avoid and outlines a broader dietary strategy for digestive comfort.

Key Points

Embrace the BRAT Diet: For initial relief, stick to bland, low-fiber foods like bananas, white rice, unsweetened applesauce, and toast to settle your stomach and bulk up stools.
Use Bananas for Potassium: Rich in potassium, bananas help replenish electrolytes lost through diarrhea, supporting proper hydration and preventing weakness.
Choose Unsweetened Applesauce: The pectin in applesauce acts as a binding agent, but opt for the unsweetened variety to avoid the negative effects of added sugars on your digestive tract.
Avoid High-Fiber Fruits: During an acute episode, steer clear of fruits with high insoluble fiber, such as raw berries, seeded fruits, or dried fruits like prunes, which can worsen symptoms.
Stay Hydrated with Electrolytes: Replenish fluids and electrolytes lost due to diarrhea by drinking water, broths, and electrolyte-enhanced beverages.
Introduce Probiotics Cautiously: Certain yogurts with live cultures may help restore gut bacteria as you recover, but avoid other dairy products if they cause irritation.
Listen to Your Body: As you recover, gradually reintroduce a wider variety of foods, but pay attention to which ones your body tolerates well to avoid a relapse of symptoms.

The Role of Diet During a Diarrhea Episode

When you have diarrhea, the main goals are to rest your digestive system, replace lost fluids and electrolytes, and bulk up loose stools. Certain foods, particularly low-fiber and bland options, are key to achieving this. Conversely, high-fiber, greasy, spicy, or very sugary foods can aggravate the gut and prolong discomfort. Choosing the right fruit is a critical part of this recovery strategy.

The BRAT Diet and Key Fruits for Relief

For decades, the BRAT diet—standing for Bananas, Rice, Applesauce, and Toast—has been a go-to recommendation for managing digestive upset, including diarrhea. Although it is nutritionally incomplete for long-term use, it provides a simple, effective starting point for the first 24 to 48 hours. The fruits in the BRAT diet, bananas and applesauce, are beneficial for specific reasons:

Bananas: This low-residue fruit is rich in potassium, a crucial electrolyte that is lost during frequent bowel movements. Additionally, bananas contain pectin, a soluble fiber that absorbs water in the intestines and helps firm up stool. Unripe or green bananas contain high levels of resistant starch, which some studies have shown can also be beneficial.
Applesauce: This provides another source of soothing pectin that aids in binding the stool. Opting for unsweetened applesauce is important, as added sugar can worsen diarrhea symptoms.

Understanding the Power of Pectin and Potassium

Pectin is a type of soluble fiber found in many fruits, especially apples and bananas. Soluble fiber dissolves in water to form a gel-like substance that adds bulk to your stool, making it firmer and reducing the frequency of bowel movements. This gentle action is exactly what a distressed digestive system needs.

Potassium is a vital mineral and electrolyte that helps maintain proper fluid balance in the body. Diarrhea leads to significant fluid loss, which depletes your body's potassium levels. Replenishing this electrolyte is essential for preventing weakness and dehydration during a bout of diarrhea. Bananas are a convenient and excellent source for this purpose.

Comparing Safe vs. Risky Fruits for Diarrhea

Navigating fruit choices during diarrhea is crucial for a speedy recovery. Here is a comparison to help you choose wisely:


Fruit Type	Good for Acute Diarrhea?	Why?
Bananas	Yes	Low-fiber, high in potassium and binding pectin.
Unsweetened Applesauce	Yes	Provides soothing, binding pectin.
Pomegranate Juice (unsweetened)	Yes	Contains tannins that help bind stools; avoid the fibrous seeds.
Canned Peaches/Pears (in water)	Yes	Canned, cooked fruit is lower in fiber and easier to digest.
Berries (e.g., strawberries, raspberries)	No	High insoluble fiber content can worsen symptoms.
Citrus Fruits (e.g., oranges, lemons)	No	High acid content can irritate the digestive system.
Dried Fruits (e.g., prunes, raisins)	No	High in fiber and sugar, which can have a laxative effect.
Overripe Bananas	No	Higher sugar content can pull water into the intestines, worsening symptoms.

Beyond Diet: Supporting Your Recovery

Staying hydrated is the single most important action you can take when you have diarrhea. Water is essential, but it's not enough to replace lost electrolytes. Electrolyte-rich fluids like sports drinks, broths, and coconut water can help. Oral rehydration solutions are also highly effective, particularly for children and older adults.

As your symptoms improve, you can gradually reintroduce more varied foods. Start with other bland, easily digestible options like toast, crackers, and cooked potatoes. Probiotic-rich foods, such as certain yogurts and fermented options, can help restore a healthy gut microbiome. If your diarrhea is severe, includes blood, or persists for more than a few days, it's essential to seek medical advice.

Conclusion

No single fruit can claim to cure diarrhea, but smart dietary choices can significantly aid in recovery. Bananas and unsweetened applesauce, with their pectin and potassium content, are star players in a soothing, temporary diet. By focusing on bland, low-fiber foods, staying properly hydrated with electrolyte-rich fluids, and knowing which items to avoid, you can help your digestive system find its footing again. Remember that for persistent or severe symptoms, professional medical guidance is the wisest course of action.

Keypoints

Bland foods are recommended: Low-fiber, bland foods like those in the BRAT diet (bananas, rice, applesauce, toast) can help calm an upset digestive system during acute diarrhea.
Bananas replenish potassium: The potassium in bananas helps replace electrolytes lost during diarrhea, aiding hydration.
Pectin helps firm stool: Bananas and unsweetened applesauce contain pectin, which helps absorb excess water and firm up loose stools.
Avoid added sugars: Unsweetened applesauce and juices are preferred as added sugars can worsen symptoms.
Hydration is key: Prevent dehydration by drinking water and electrolyte-rich fluids.
Avoid certain foods: During an episode, avoid high-fiber and fatty foods, as well as dairy and sugary items that can irritate the gut.
Consider probiotics: Some yogurts with live cultures may help restore gut bacteria.

Frequently Asked Questions

Green (unripe) bananas are often more effective for managing diarrhea because they contain a higher concentration of resistant starch, which has a prebiotic effect and can help firm up stools. However, ripe bananas are also beneficial as they provide potassium and pectin.

You should be cautious with fruit juice, as many contain high levels of simple sugars (fructose) that can worsen diarrhea. Instead, opt for water, broth, or electrolyte-enhanced drinks to stay hydrated.

High-fiber fruits, especially those with insoluble fiber like berries or prunes, can speed up bowel movements, which is the opposite of what you want when dealing with diarrhea. Low-fiber, binding fruits are more appropriate for soothing the gut during an acute episode.

Pomegranate peel or extracts have been traditionally used and studied for antidiarrheal properties due to their tannins. However, the seeds contain fiber that can be problematic during an acute episode. It's best to stick to bland, low-fiber options like bananas and applesauce.

The BRAT diet is a short-term, restrictive diet recommended for gastrointestinal issues. It consists of Bananas, plain white Rice, Applesauce, and plain white Toast. It's designed to be bland and low-fiber to help firm up stools.

You should follow a bland diet for the first 24 to 48 hours, or until your symptoms subside. After that, you can gradually reintroduce a more varied diet to ensure you get a broader range of nutrients.

In addition to bananas and applesauce, other foods that can help include plain white rice, toast made from white bread, boiled potatoes without skin, clear broths, and probiotic yogurt (if dairy isn't an issue).