What Not to Eat When You Have Loose Bowels?

October 12, 2025 •

3 min read

According to the World Health Organization, diarrhoeal disease is a leading cause of childhood mortality and morbidity globally, with diet playing a critical role in its severity and duration. When you have loose bowels, your choice of food can either help alleviate symptoms or make them worse, so knowing what not to eat when you have loose bowels is key to a quicker recovery.

Quick Summary

This guide outlines specific foods and drinks to avoid when experiencing loose stools, including dairy products, fatty foods, high-fiber items, and artificial sweeteners. It explains why these items can exacerbate digestive upset and provides a comparison with soothing, easy-to-digest foods to help guide your dietary choices for a faster recovery.

Key Points

Avoid Dairy Products: Except for some low-sugar yogurts with probiotics, dairy can be difficult to digest and may worsen loose bowels due to lactose.
Skip Fried and Fatty Foods: Greasy, fried foods and fatty cuts of meat are hard on the digestive system and should be avoided until recovery.
Limit High-Fiber Foods: While healthy otherwise, insoluble fiber from whole grains, nuts, seeds, and raw vegetables can exacerbate diarrhea.
Cut Out Spicy and Sugary Items: Spicy ingredients and excess sugar, including artificial sweeteners, can irritate the gut and worsen symptoms.
Avoid Caffeine and Alcohol: These substances act as stimulants and diuretics, which can further irritate the digestive system and increase the risk of dehydration.
Rehydrate and Reintroduce Gradually: Focus on plain water and electrolyte-rich drinks during illness, and slowly reintroduce other foods as symptoms improve.
Consult a Doctor for Persistent Symptoms: If loose bowels last more than a couple of days or are accompanied by severe symptoms, seek professional medical advice.

Common Foods and Drinks to Avoid

When experiencing loose bowels, certain foods and drinks can irritate your digestive system and worsen symptoms.

Foods High in Fiber

While generally healthy, a high intake of insoluble fiber can increase bowel motility, exacerbating diarrhea. It is advisable to temporarily reduce your intake of:

Whole grains: Whole wheat products, brown rice, and oatmeal.
Raw fruits and vegetables: Especially those with skins and seeds.
Legumes: Beans, lentils, and peas can also cause gas.

Dairy Products

Lactose in dairy can be difficult to digest during a bout of diarrhea, potentially worsening symptoms.

Milk, cheese, and ice cream: These are common culprits.
Probiotic exception: Some low-sugar yogurts with probiotics might be tolerated, potentially aiding gut flora restoration.

Fried and Fatty Foods

Rich and greasy foods are challenging for a compromised digestive system to process.

Fast food and fatty meats: Burgers, fried items, and fatty cuts.
Creamy sauces: These add excess fat that can aggravate symptoms.

Spicy and Highly Seasoned Foods

Irritants and spices can stimulate the digestive tract, increasing bowel movements.

Chilies and curries: Best avoided until recovery.
Onions and garlic: Can cause gas in some individuals.

Sugary Foods and Artificial Sweeteners

Excess sugar can draw water into the intestines, worsening loose stools.

High-sugar drinks: Soda and sugary juices.
Artificial sweeteners: Sorbitol, mannitol, and xylitol, found in diet products, have a laxative effect.

Caffeinated and Carbonated Beverages

Caffeine stimulates the gut, and carbonation can cause bloating.

Coffee and tea: Caffeinated versions can have a laxative effect.
Sodas: A combination of carbonation and sugar can be problematic.

Comparison of Foods to Avoid vs. Soothing Options

Here's a comparison to help guide your dietary choices during loose bowels.


Foods to AVOID	Recommended Alternatives	Reason
Dairy (Milk, Ice Cream)	Lactose-free alternatives, low-sugar yogurt with probiotics	Dairy can be hard to digest due to lactose, while select probiotics can help gut flora.
Fried & Fatty Foods	Baked or broiled lean proteins (chicken, fish)	High fat content is difficult for an upset stomach to process.
Spicy Foods & Sauces	Bland, unseasoned food	Spices can irritate the intestinal lining.
High-Fiber Fruits & Veggies (raw)	Cooked or canned peeled fruits and vegetables	Insoluble fiber in raw produce speeds up bowel movements.
Whole Grains (brown rice, whole wheat)	Refined grains (white rice, white toast)	Refined grains are easier to digest and can help bind stools.
Sugary Drinks & Candy	Water, low-sugar electrolyte drinks, clear broth	Excess sugar and artificial sweeteners draw fluid into the intestines.
Caffeine & Alcohol	Decaffeinated herbal tea, water	These stimulate the digestive system and cause dehydration.

When to Reintroduce Foods

Gradually reintroduce foods as symptoms improve, adding one new item at a time. Continue with small, frequent meals and prioritize hydration with electrolyte-rich fluids. If diarrhea persists beyond a couple of days, especially with severe symptoms, consult a healthcare professional. The National Institute of Diabetes and Digestive and Kidney Diseases offers reliable information on digestive health.

Conclusion

Making informed dietary choices is crucial when managing loose bowels. Avoiding high-fiber foods, dairy, fatty meals, and sugary or spicy items can help soothe your digestive system. Opt for bland, easily digestible foods, like those in the BRAT diet (bananas, rice, applesauce, and toast), to aid recovery. Stay hydrated and slowly reintroduce foods as you get better. Always seek medical advice for severe or persistent symptoms.

Frequently Asked Questions

You should generally avoid milk, ice cream, cheese, and heavy cream. These products contain lactose, which can be difficult for a sensitive digestive system to break down and may worsen diarrhea.

Not all fiber is bad. It's the insoluble fiber in whole grains, nuts, and raw vegetables that can speed up digestion and worsen loose stools. Some soluble fiber, like pectin in applesauce and bananas, can actually help absorb fluid and bind stools.

Caffeinated drinks like coffee and tea should be avoided, as caffeine can act as a mild laxative and overstimulate your digestive tract. Stick to weak, decaffeinated herbal teas instead.

Fatty and fried foods are hard for the body to digest. When not absorbed properly, they reach the colon and can trigger it to secrete more fluid, worsening loose stools.

Whole wheat and multi-grain breads, which contain high levels of insoluble fiber, should be avoided. Opt instead for refined white bread or plain toast, which are easier to digest and can help firm up stools.

No, artificial sweeteners like sorbitol, mannitol, and xylitol should be avoided. They are poorly absorbed by the body and can have a laxative effect, exacerbating loose bowels.

Plain water is always a good choice. You can also drink electrolyte-rich fluids like clear broths, oral rehydration solutions (ORS), or coconut water. Avoid sugary or caffeinated beverages.