What Is a Good Snack for Diarrhea? Best Foods & Tips

October 28, 2025 •

3 min read

Approximately 179 million cases of acute gastroenteritis, often characterized by diarrhea, occur in the U.S. annually. Knowing what is a good snack for diarrhea can help manage symptoms, replenish lost nutrients, and provide comfort when your digestive system is distressed.

Quick Summary

Focus on bland, low-fiber snacks like bananas, rice, applesauce, and toast to help soothe your stomach and firm up loose stools. Proper hydration is also essential for recovery.

Key Points

Start with BRAT: The BRAT diet (Bananas, Rice, Applesauce, Toast) is a foundation of bland, binding foods that are easy on the digestive system.
Incorporate Bland Options: Expand your snack list with saltine crackers, plain oatmeal, and boiled potatoes to add variety while remaining gentle on your stomach.
Stay Hydrated: Drink plenty of clear fluids, like water, broth, or electrolyte solutions, to replace lost fluids and minerals.
Consider Probiotics: Plain, low-sugar yogurt or kefir with live cultures can help restore good gut bacteria, but those with lactose sensitivity should be cautious.
Avoid Irritants: Steer clear of high-fat, high-fiber, spicy, and sugary foods, as well as caffeine and alcohol, which can worsen symptoms.
Reintroduce Gradually: Ease back into a normal diet slowly and in small portions as your symptoms improve to avoid a relapse.

Understanding the Best Snacks for Diarrhea

When experiencing diarrhea, the primary goal of eating is to provide nourishment without further irritating the sensitive digestive tract. Bland, low-fiber, and binding foods are the best choices to help firm up stool and restore lost nutrients. These simple-to-digest foods minimize stress on the gut, which is already working overtime to expel toxins or fight infection.

The BRAT Diet: A Solid Starting Point

The BRAT diet is a classic remedy for diarrhea, consisting of Bananas, Rice, Applesauce, and Toast. These foods are gentle on the stomach and possess properties that aid in recovery. Bananas offer potassium and can help firm stools due to their starch content. Plain white rice is easily digestible and low in fiber, acting as a binder. Unsweetened applesauce contains pectin, a soluble fiber that absorbs fluid. White toast is made from refined flour and is easy to digest.

Expanding Your Bland Snack Options

Beyond the BRAT diet, several other gentle snacks can be incorporated as symptoms improve. Saltine crackers and pretzels can help replenish sodium. Plain, cooked oatmeal provides soluble fiber to normalize digestion. Peeled and boiled potatoes offer potassium. Lean proteins like baked chicken or fish, and scrambled or boiled eggs, are also good options.

The Role of Probiotics

Probiotics can help restore beneficial gut bacteria that may be disrupted during diarrhea. Plain yogurt or kefir with live cultures are good sources, but those with lactose intolerance should choose alternatives or avoid dairy.

Hydration is Key: What to Drink with Your Snacks

Preventing dehydration is crucial during diarrhea. Supplement your bland snacks with plenty of fluids. Clear broths replenish salt and fluids. Electrolyte drinks or oral rehydration solutions are effective for replacing lost fluids and electrolytes. Water, weak tea, and coconut water are also good choices.

What Snacks to Strictly Avoid

Certain foods can worsen diarrhea symptoms. Avoid high-fat and greasy foods, excessive insoluble fiber, spicy foods, sugary items, artificial sweeteners, full-fat dairy, caffeine, and alcohol, as they can irritate the gut or contribute to dehydration.

Comparing Safe and Unsafe Snacks


Snack Type	Good Choice	Avoid	Why?
Fruit	Bananas, unsweetened applesauce	Dried fruit, raw apples with skin, seeded berries, canned fruit in heavy syrup	Pectin helps bind stools; others contain irritants like high fiber or sugar.
Grains	Plain crackers, white toast, white rice, cooked oatmeal	Whole-grain products, high-fiber cereals	Low-fiber, refined grains are easier on the stomach; high fiber can be too stimulating.
Protein	Baked skinless chicken, boiled eggs, broiled fish	Fatty or fried meats like bacon or sausage	Low-fat, lean protein is easier to digest than greasy alternatives.
Drinks	Clear broths, electrolyte drinks, coconut water	Coffee, alcohol, carbonated drinks, high-sugar juice	Hydrate and replace electrolytes; others are dehydrating or contain gut irritants.

Conclusion: A Gentle Approach to Recovery

Choosing appropriate snacks and staying hydrated are key to managing diarrhea and promoting recovery. Start with bland, low-fiber options like those in the BRAT diet and gradually reintroduce normal foods as symptoms improve. Consult a doctor for severe or persistent diarrhea. For further information, the NIDDK website offers resources on dietary management of diarrhea.

Frequently Asked Questions

Unripe or slightly green bananas are recommended for diarrhea. They contain resistant starch, which helps absorb water in the colon and firm up stools.

Yes, plain yogurt with live and active cultures is often beneficial, as it contains probiotics that can restore healthy gut bacteria. However, if you are lactose intolerant, it may be best to avoid it or choose a lactose-free or non-dairy probiotic option.

Yes, plain, low-fiber crackers like saltines are a good snack for diarrhea. They are gentle on the stomach and provide sodium to help replace lost electrolytes.

The BRAT diet consists of bland, low-fiber foods that are easy to digest and have a binding effect, which can help firm up stools and reduce stomach irritation.

Focus on clear fluids to prevent dehydration. Good choices include water, clear broths, electrolyte drinks like Pedialyte, and weak, decaffeinated tea.

You should avoid fatty and fried foods, spicy foods, high-fiber products (like whole grains and raw vegetables), sugary snacks, caffeine, and alcohol.

It is generally better to eat small, frequent snacks and meals rather than three large ones. Smaller portions are easier for your body to digest when your system is sensitive.