What to Eat to Get Rid of Watery Poop

November 14, 2025 •

4 min read

According to the Cleveland Clinic, occasional diarrhea is common, with most people experiencing loose, watery stools at least once or twice a year. Knowing what to eat to get rid of watery poop is key to managing symptoms, rehydrating, and getting your digestive system back on track.

Quick Summary

A diet focused on bland, low-fiber foods, alongside proper hydration, helps manage and eliminate watery stool. Consuming binding foods like bananas, rice, and toast can firm up bowel movements, while avoiding fatty, spicy, and dairy products prevents further digestive upset. Reintroducing a balanced diet slowly is crucial for a full recovery.

Key Points

Start with the BRAT Diet: Focus on bananas, white rice, applesauce, and toast to begin calming your digestive system.
Prioritize Hydration and Electrolytes: Drink water, broths, and low-sugar electrolyte drinks to replace lost fluids and minerals.
Reintroduce Foods Slowly: Gradually add lean proteins like baked chicken, cooked vegetables, and plain cereals as you start to feel better.
Incorporate Probiotics: Add low-sugar yogurt or kefir to help restore beneficial gut bacteria after the initial recovery phase.
Avoid Trigger Foods: Steer clear of high-fiber, fatty, spicy, and dairy products that can irritate your stomach and prolong symptoms.

Understanding the Problem: Why Watery Poop Occurs

Watery stool, medically known as diarrhea, happens when the small and large intestines cannot absorb enough water from the food you eat. This can be caused by a range of issues, from viral or bacterial infections to food intolerances or certain medical conditions. The primary goals of dietary management are to provide binding bulk to the stool, soothe the irritated digestive tract, and prevent dehydration by replenishing lost fluids and electrolytes.

The BRAT Diet and Its Evolution

The BRAT diet—bananas, rice, applesauce, and toast—is a classic approach for managing digestive upset, and for good reason. These foods are bland, low in fiber, and easy to digest, making them gentle on a sensitive stomach. While effective in the short term, many healthcare professionals now recommend expanding beyond the restrictive BRAT diet to ensure adequate nutrition during recovery.

What to eat to get rid of watery poop: The expanded bland diet

Binding foods: In addition to the BRAT staples, other binding foods can be helpful. These include oatmeal, boiled potatoes (without skin), and low-fiber cereals like Cream of Wheat.
Lean protein: Once your stomach can handle it, introduce lean, easily digestible proteins such as baked skinless chicken, lean fish, or scrambled eggs.
Probiotics: Restoring the balance of good bacteria in your gut can aid recovery. Foods rich in probiotics, like low-sugar yogurt and kefir, are excellent choices. Be mindful of dairy if you experience temporary lactose intolerance during your illness.
Fluid replenishment: Water is essential, but it doesn't replace lost electrolytes. Supplement with clear broths (chicken or vegetable) and electrolyte-enhanced drinks to restore crucial minerals like sodium and potassium.

Key Foods for Soothing and Firming

Choosing the right foods can make a significant difference in how quickly your digestive system recovers. Focus on items that bind moisture and provide gentle nutrients.

Best foods to help with watery stool

Bananas: High in potassium and pectin, a soluble fiber that absorbs excess water.
White Rice: Easy to digest and low in fiber, helping to firm up stool.
Applesauce: A cooked source of pectin that is much gentler than raw apples.
White Toast or Crackers: Simple starches that are easy on the stomach.
Oatmeal: A good source of soluble fiber to help absorb water in the colon.
Broth: Replenishes fluids and sodium lost through frequent bowel movements.
Boiled Potatoes: A source of potassium and a bland, starchy food.

Comparison of Diets for Diarrhea


Feature	BRAT Diet	Expanded Bland Diet	Regular Diet (Avoided initially)
Foods Included	Bananas, Rice, Applesauce, Toast	BRAT foods + Lean meats, cooked vegetables, probiotics, low-fiber cereals	Fatty foods, spicy foods, high-fiber, most dairy, caffeine
Nutritional Profile	Low in calories, protein, fiber, and fat	Broader nutrient intake, including more protein and minerals	Full range of nutrients, but can irritate a sensitive gut
Duration	Short-term (1-2 days)	Extended until symptoms improve	Reintroduced gradually over several days
Hydration Source	Water	Water, Broth, Electrolyte drinks	All beverages
Primary Goal	Give the digestive system a complete rest	Support gentle healing and reintroduce nutrients	Normal eating habits

Foods to Avoid During Recovery

Just as important as what you should eat is what you should avoid. Certain foods can irritate the gut and prolong symptoms. It is critical to steer clear of these, especially in the first 24-48 hours.

High-fiber foods: Excessive insoluble fiber, found in whole grains, nuts, and many raw vegetables, can stimulate the digestive system and worsen diarrhea.
Fatty and fried foods: Greasy and high-fat items are difficult to digest and can trigger further gastric distress.
Dairy products: Many people experience temporary lactose intolerance during and after diarrhea. Avoid milk, butter, ice cream, and cheese, although probiotic-rich yogurt may be tolerated.
Spicy and processed foods: Seasonings and chemical additives can irritate the stomach lining.
Caffeine and alcohol: Both are diuretics and can worsen dehydration, which is a major concern with watery stools.
Artificial sweeteners: Sugar alcohols like sorbitol can have a laxative effect.

Conclusion

To effectively combat watery poop, your diet is a primary tool. Start with a simplified version of the BRAT diet and prioritize rehydration with water, broth, or electrolyte drinks. Gradually expand your diet to include lean proteins, cooked vegetables, and probiotics as your symptoms improve. Patience and careful reintroduction are key to restoring digestive balance. If symptoms persist for more than a few days, or if you experience signs of severe dehydration, fever, or bloody stool, it is essential to consult a healthcare provider. Making mindful food choices is a crucial step toward recovery and overall digestive wellness. Learn more about the BRAT diet.

Frequently Asked Questions

The best drinks are clear fluids like water, clear broth, and electrolyte solutions (such as sports drinks or Pedialyte). These help replace lost fluids and minerals without irritating your digestive system.

To help bind your stool, eat starchy, low-fiber foods like bananas, white rice, applesauce, and white toast. Other helpful options include plain crackers, oatmeal, and boiled potatoes.

Most people can follow a bland diet for one to two days. As your symptoms improve, you can start gradually reintroducing more complex foods. Listen to your body and return to a simpler diet if symptoms return.

Yes, it is generally recommended to avoid most dairy products, like milk and cheese, as diarrhea can cause temporary lactose intolerance. Plain, low-sugar yogurt with live probiotics may be the exception, as it can help restore gut bacteria.

You should see a doctor if your diarrhea lasts for more than two days, or if you experience severe abdominal pain, high fever, bloody or black stool, or signs of severe dehydration.

Yes, bananas are excellent for watery poop. They are high in potassium, an important electrolyte, and contain pectin, a soluble fiber that absorbs fluid in the intestines to help firm up stool.

Yes, probiotics are beneficial bacteria that can help restore the natural balance of your gut microbiome, which can be disrupted by diarrhea. They may help shorten the duration and severity of the condition.