What should I eat if I have indigestion and diarrhea?: A dietary guide for digestive relief

October 16, 2025 •

4 min read

According to the World Health Organization, diarrheal disease is the second leading cause of death in children under five years old globally, highlighting the serious issue of fluid loss. When you experience both indigestion and diarrhea, focusing on a specific diet can help ease your symptoms and aid recovery.

Quick Summary

A diet for digestive distress involves prioritizing bland, low-fiber foods that are easy to digest, such as those found in a modified BRAT diet. Staying hydrated with fluids like water, broth, and oral rehydration solutions is critical to replace lost electrolytes. Gradually reintroduce a varied diet as symptoms improve while avoiding fatty, spicy, and high-sugar foods that can worsen irritation.

Key Points

Start with Hydration: Replenish lost fluids and electrolytes with water, clear broths, and electrolyte solutions to prevent dehydration.
Embrace Bland Foods: Begin with easily digestible, low-fiber foods like bananas, white rice, applesauce, and toast (the BRAT diet) to soothe the digestive tract.
Reintroduce Gradually: As symptoms improve, slowly add other low-fiber, cooked foods such as lean proteins and steamed vegetables.
Avoid Irritants: Steer clear of high-fat foods, spices, caffeine, alcohol, and high-fiber items that can worsen irritation.
Consider Probiotics: Plain, low-fat yogurt or kefir with live cultures may help restore gut bacteria, but proceed cautiously if you are sensitive to dairy.
Listen to Your Body: Pay close attention to how new foods affect your symptoms, and scale back if necessary to prevent relapse.

The Foundation: Hydration and Bland Foods

When your digestive system is distressed, the primary goal is to minimize irritation and allow the gut to rest and recover. Dehydration is a significant risk, especially with diarrhea, so maintaining fluid intake is crucial. Aim for small, frequent sips of liquids throughout the day. Water is essential, but electrolyte-balanced fluids are also necessary to replenish lost salts and minerals.

For food, a bland, low-fiber approach is recommended. The traditional BRAT diet (Bananas, Rice, Applesauce, Toast) is a good starting point, as these foods are gentle on the stomach and have a binding effect that helps firm up stool. However, the BRAT diet is nutritionally restrictive and not recommended for long-term use. It is best to transition to a more varied bland diet within a day or two.

What to Eat: Soothing Foods for Recovery

Bananas: High in potassium, which is often depleted during diarrhea, and contain pectin, a soluble fiber that adds bulk to stool.
White Rice and Pasta: Simple, low-fiber carbohydrates that are easily digestible and provide energy without irritating the gut.
Applesauce: Contains pectin to aid in firming stool, but opt for unsweetened versions to avoid excess sugar.
White Toast or Crackers: Refined grains are easier to digest than whole grains during a flare-up.
Boiled or Steamed Vegetables: Peeled and well-cooked vegetables like carrots and potatoes are gentle and can provide nutrients.
Clear Broths and Soups: Excellent for staying hydrated and replacing lost sodium. Chicken or vegetable broth are great choices.
Lean Proteins: Cooked, skinless chicken or fish and scrambled eggs are good sources of protein that are not high in fat.
Probiotic-rich Foods (if tolerated): Plain, low-fat yogurt or kefir with live cultures can help restore beneficial gut bacteria, but avoid if dairy causes issues.

Foods to Avoid: Irritants to Eliminate

Certain foods can exacerbate symptoms and should be temporarily eliminated until digestion normalizes.

Fatty and Fried Foods: Hard to digest and can worsen stomach upset.
Spicy Foods: Can act as irritants to the digestive system.
High-Fiber Foods: While healthy normally, insoluble fiber in whole grains, beans, and raw vegetables can worsen diarrhea during an acute episode.
Dairy Products (except some yogurt): Lactose can be difficult to digest when your gut is irritated, and this can be a temporary issue.
Caffeine and Alcohol: Both can have a diuretic effect and act as gut stimulants, worsening dehydration and irritation.
Sugary Drinks and Artificial Sweeteners: High sugar content and sugar alcohols can draw water into the intestines, worsening diarrhea.
Certain Fruits and Vegetables: Avoid raw vegetables, corn, broccoli, cauliflower, onions, and most citrus fruits.

A Phased Approach to Eating Again

Reintroducing food after an episode of indigestion and diarrhea should be done gradually. This phased approach helps ensure you don't overwhelm your healing digestive system.

Phase 1 (First 24-48 hours): Focus exclusively on hydration and easily tolerated bland foods from the BRAT and bland diet lists. Stick to small, frequent portions.
Phase 2 (Day 3-5): If symptoms have significantly improved, begin introducing other low-fiber, cooked foods. This can include soft-cooked eggs, steamed vegetables, and lean meat. Monitor how your body reacts to each new food.
Phase 3 (Post-recovery): As your bowel movements return to normal, you can gradually reintroduce a wider variety of foods, including whole grains, fruits with skin, and other vegetables. Listen to your body and pull back if symptoms reappear.

Foods for Recovery: A Comparison Table


Category	Foods to Prioritize	Foods to Avoid
Grains	White rice, white toast, saltine crackers, oatmeal, cream of wheat	Whole grains (brown rice, whole wheat bread), high-fiber cereals
Proteins	Lean chicken (skinless, baked), fish, scrambled eggs	Fried or fatty meats, processed meats (hot dogs)
Fruits	Bananas, applesauce, melons, canned peaches	Raw, unpeeled fruit, citrus fruits, berries with seeds, prunes
Vegetables	Cooked and peeled carrots, potatoes, zucchini, and green beans	Raw vegetables, broccoli, cauliflower, corn, onions
Dairy	Plain, low-fat yogurt or kefir (if tolerated), lactose-free milk	Full-fat milk, ice cream, cheese, butter
Beverages	Water, clear broths, oral rehydration solutions, caffeine-free tea	Caffeine (coffee, soda), alcohol, carbonated drinks, high-sugar juices

The Importance of Probiotics and Gut Health

Probiotics are beneficial bacteria that can help restore a healthy balance to your gut flora, which can be disrupted during a digestive illness. Incorporating low-fat yogurt with live cultures or kefir into your diet once you can tolerate it may help accelerate recovery. However, if dairy products cause bloating or gas, consider non-dairy alternatives or waiting until you are further along in your recovery. For chronic or recurring issues, consulting a dietitian to explore probiotics and other gut-supporting foods is a valuable step.

Conclusion

Effectively managing indigestion and diarrhea is a balancing act of providing gentle nourishment while avoiding triggers that can worsen symptoms. Begin with hydration and a simple, bland diet like the BRAT diet, then slowly and mindfully expand your food choices as your digestive system recovers. By prioritizing low-fiber, easy-to-digest foods and steering clear of irritants like high fat, spices, and caffeine, you can support your body's healing process. If symptoms are severe, include a fever, or last more than a few days, it's always best to consult a healthcare professional. For more information on managing digestive health, you can visit the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) website.

Frequently Asked Questions

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. It's recommended because these foods are low in fiber, easy to digest, and have a binding effect that helps firm up loose stools, providing rest for the gut.

Not all fiber needs to be avoided. Initially, focus on low-fiber, bland foods. As you recover, gradually reintroduce soluble fiber from sources like bananas and applesauce, as this can help normalize digestion. Avoid high-fiber, raw foods initially.

Many people develop a temporary lactose intolerance during or after a bout of diarrhea. It's often best to avoid most dairy products initially, with the possible exception of low-fat yogurt with live cultures, which may be tolerated and beneficial.

For effective rehydration, drink plenty of water. Also, consume electrolyte-balanced fluids such as clear broths, coconut water, and commercial oral rehydration solutions to replace lost minerals.

Return to your regular diet gradually, starting with small, frequent meals of bland foods. Over the next few days, slowly introduce more complex foods, paying close attention to how your body responds.

Fatty and spicy foods are harder for the digestive system to process and can increase gut irritation and motility, which can worsen symptoms of indigestion and diarrhea.

Probiotics may help restore the balance of good bacteria in your gut after a digestive upset. You can find them in foods like low-fat yogurt and kefir. It's best to introduce them slowly and see if they are well-tolerated.