What should I eat if I have extreme diarrhea? A guide to calming your digestive system

October 16, 2025 •

4 min read

According to the World Health Organization, diarrheal disease is a leading cause of child mortality globally. When faced with extreme diarrhea, knowing what should I eat if I have extreme diarrhea is crucial for managing symptoms and preventing dangerous complications like dehydration.

Quick Summary

Focus on bland, binding, and low-fiber foods while prioritizing fluid and electrolyte replacement to soothe your digestive system and support recovery from extreme diarrhea.

Key Points

Hydration is the priority: Replenish lost fluids and electrolytes with water, clear broths, and commercial oral rehydration solutions.
Embrace the BRAT diet: Bananas, rice, applesauce, and toast are bland, binding, and easy to digest foods that help firm up stools.
Avoid trigger foods: Steer clear of high-fat, high-fiber, spicy, and sugary items that can worsen symptoms and irritate the digestive tract.
Eat small, frequent meals: Don't overwhelm your digestive system with large portions; opt for smaller, more frequent meals throughout the day.
Reintroduce foods gradually: Slowly add back lean proteins and cooked vegetables as you recover, moving away from a strictly bland diet.
Consider probiotics: Supplements or specific fermented foods can help restore healthy gut bacteria, but consult a doctor first, especially for dairy-based options.
Seek medical help if severe: If diarrhea lasts more than two days, or is accompanied by fever, severe pain, or blood, consult a healthcare provider.

Prioritizing Hydration and Electrolyte Replacement

The immediate and most critical concern with extreme diarrhea is preventing dehydration. The loss of fluids and essential electrolytes like sodium and potassium can quickly become severe and dangerous. Before considering solid food, focus on replenishing your body's liquids.

The First Steps: Clear Fluids

Water: Plain, clean water is always the top priority.
Broth: Clear broths, such as chicken or vegetable, are excellent sources of sodium and can be soothing. Ensure they are not greasy or heavily seasoned.
Oral Rehydration Solutions (ORS): For rapid and effective rehydration, use a commercial ORS like Pedialyte. These are specially formulated with the correct balance of salts and sugars to maximize absorption. You can also create a homemade version by mixing clean water, sugar, and salt, but getting the proportions right is vital.
Diluted Juices: Small amounts of diluted apple or grape juice (low sugar) can help replace potassium. Avoid high-sugar juices, as they can worsen diarrhea.
Coconut Water: Unsweetened coconut water is a natural source of electrolytes.

The BRAT Diet and Other Binding Foods

After rehydration is underway, you can begin to introduce bland, solid foods in small quantities. The classic BRAT diet is a time-tested approach that works by providing low-fiber, starchy foods that help firm up stools.

The Pillars of a Bland Diet

Bananas: Rich in potassium to replace lost electrolytes and pectin, a soluble fiber that helps firm stools.
White Rice: Easy to digest and low in fiber, plain white rice is a staple for a sensitive stomach.
Applesauce: Contains pectin and is gentle on the digestive system. Choose unsweetened applesauce to avoid excess sugar.
White Toast: Made from refined white flour, it is a low-fiber option that is easy to digest.

In addition to the BRAT foods, several other bland options can be incorporated as your stomach begins to settle:

Cooked Cereals: Cream of Wheat or plain oatmeal are low in fiber and easy to process.
Crackers: Simple saltine crackers can provide some sodium and sustenance.
Boiled Potatoes: Peeled, plain boiled potatoes are a great source of carbohydrates and potassium.
Scrambled or Cooked Eggs: Lean protein sources like eggs are usually well-tolerated.

A Comparison of Foods During Diarrhea


Food Category	Recommended (Bland, Low-Fiber)	To Avoid (Aggravating)
Starches	White rice, white toast, saltine crackers, plain oatmeal	Whole-grain bread, brown rice, high-fiber cereals
Fruits	Bananas, unsweetened applesauce	Citrus fruits, seeded berries, prunes
Vegetables	Cooked carrots, peeled potatoes, green beans	Broccoli, cauliflower, beans, corn, raw vegetables
Proteins	Lean chicken (broiled), cooked eggs, turkey (no skin)	Fatty meats (pork, sausage), fried foods, sardines
Dairy	Lactose-free yogurt, kefir (with caution), aged cheese	Milk, butter, cream, most cheeses
Drinks	Water, clear broth, electrolyte solutions, herbal tea	Alcohol, caffeine (coffee, tea), soda, sugary drinks

Foods and Drinks to Avoid

While certain foods can help, others can prolong or worsen symptoms. When dealing with extreme diarrhea, it is best to completely avoid certain food categories to prevent irritating your already sensitive digestive system.

High-Fat and Fried Foods: Greasy, fatty foods are difficult for the stomach to digest, especially when irritated, and can exacerbate symptoms.
High-Fiber Foods: While generally healthy, insoluble fiber in whole grains, nuts, and raw vegetables can stimulate bowel movements and worsen diarrhea.
Spicy Foods: Hot spices can act as an irritant to the digestive tract.
Dairy Products (Lactose): Many people experience temporary lactose intolerance during and after diarrhea, making milk and many dairy products problematic.
Caffeine and Alcohol: Both can have a laxative effect and contribute to dehydration.
Sugar and Artificial Sweeteners: High fructose corn syrup, sorbitol, and other sweeteners can pull water into the intestines, worsening loose stools.

The Role of Probiotics and Post-Recovery Diet

After a few days of consuming bland foods, you can start to reintroduce other foods. Probiotics, the beneficial bacteria found in yogurt and supplements, can be helpful for restoring a healthy balance to your gut flora, which can be disrupted by illness.

Probiotics: Consider adding probiotic-rich foods like lactose-free yogurt or kefir, or a supplement, after consulting with a healthcare professional. Probiotic yeasts like Saccharomyces boulardii and some Lactobacillus strains have shown effectiveness.
Gradual Reintroduction: Slowly incorporate other foods back into your diet, starting with lean proteins and cooked vegetables.

Conclusion: Listen to Your Body and Seek Help When Needed

Navigating a diet with extreme diarrhea requires focusing on hydration and sticking to bland, binding foods like those in the BRAT diet. Avoiding high-fat, high-fiber, and sugary items will give your digestive system the rest it needs to recover. The recovery phase should involve a gradual reintroduction of other foods and may benefit from probiotics. While most cases of acute diarrhea resolve with these measures, it's vital to seek medical attention if symptoms persist beyond a couple of days or are accompanied by a high fever, severe pain, or bloody stools.

For more information on diarrheal disease and prevention, you can visit the World Health Organization's website.

Frequently Asked Questions

It is generally best to avoid milk and other dairy products when you have diarrhea. Many people experience temporary lactose intolerance, making the lactose in dairy hard to digest and potentially worsening symptoms.

For mild, uncomplicated cases of diarrhea, over-the-counter medications might help, but you should always consult a healthcare provider first. Some infections and medical conditions can be worsened by these drugs.

While homemade solutions using water, salt, and sugar can be made, commercial oral rehydration solutions (ORS) are often recommended as they have the precise, scientifically-backed balance of electrolytes. Improper proportions in a homemade solution can be ineffective or even harmful.

After a day or two of consuming bland foods and rehydrating, you can gradually reintroduce other foods. Pay attention to how your body reacts and don't rush the process.

While sports drinks can help with electrolytes, many are high in sugar, which can exacerbate diarrhea. Lower-sugar electrolyte-enhanced water or commercial rehydration solutions are a better choice.

Initially, no. While high fiber is typically good, insoluble fiber can worsen symptoms during diarrhea. Focus on low-fiber, binding foods like white rice and bananas first, then gradually reintroduce soluble fiber as you feel better.

You should seek medical attention if your diarrhea lasts more than two days, or is accompanied by symptoms like high fever, severe abdominal pain, or blood in your stool. Signs of severe dehydration also warrant a doctor's visit.

For children in developing countries, zinc supplementation has been shown to reduce the duration and severity of diarrheal episodes. Zinc is an important micronutrient for immune function and electrolyte transport.