What to eat when you have body aches and diarrhea

January 9, 2026 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), millions of cases of viral gastroenteritis, commonly known as the "stomach flu," occur each year, often presenting with symptoms like body aches and diarrhea. When you have body aches and diarrhea, choosing the right foods can significantly impact your recovery, helping to soothe your digestive system and restore lost nutrients.

Quick Summary

Focus on bland, easily digestible foods and proper hydration to manage gastrointestinal distress and body aches. Learn which low-fiber options replenish electrolytes and provide energy without irritating your sensitive stomach. Prioritize fluids and simple carbohydrates to aid recovery and settle your system during illness.

Key Points

Prioritize Hydration: Drink clear broths, electrolyte drinks, and plain water to combat fluid and electrolyte loss from diarrhea, which can worsen body aches.
Follow a Bland Diet: Start with easily digestible, low-fiber foods like bananas, white rice, applesauce, and toast (the BRAT diet) to soothe your sensitive stomach.
Reintroduce Food Gradually: Begin with small, frequent meals of bland food and slowly add other nourishing, easy-to-digest options like plain potatoes, cooked carrots, and lean protein as you recover.
Avoid Trigger Foods: Stay away from fatty, fried, spicy, and high-sugar foods, as well as caffeine and alcohol, which can irritate your digestive system and prolong symptoms.
Consider Probiotics: Low-fat yogurt and kefir can help restore beneficial gut bacteria, but only if you tolerate dairy well.
Seek Medical Advice for Persistent Symptoms: If your condition is severe or lasts more than a few days, consult a healthcare provider to rule out a more serious issue.

When dealing with the uncomfortable combination of body aches and diarrhea, your body is under significant stress. The body aches are often a sign that your immune system is fighting an infection, while the diarrhea indicates a digestive disturbance. The right dietary choices are crucial for a quicker and more comfortable recovery, helping you stay hydrated and providing energy without aggravating your digestive tract.

The Role of Diet in Recovery

During a stomach-related illness, your gut lining can become inflamed and sensitive, making it difficult to process complex foods. The goal of a recovery diet is to introduce foods that are easy to digest, low in fiber, and rich in the electrolytes and nutrients you lose through diarrhea.

Prioritizing Hydration and Electrolytes

Diarrhea can lead to significant fluid and electrolyte loss, which can exacerbate body aches and fatigue. Proper hydration is the most critical step in your recovery.

Hydrating Drinks to Focus On:

Clear Broths: Chicken, beef, or vegetable broth is excellent for replacing lost sodium and fluids.
Electrolyte-Enhanced Water: Options like Pedialyte or coconut water help replenish essential minerals like potassium and sodium.
Decaffeinated Tea: Herbal teas, especially ginger or peppermint, can help soothe an upset stomach.
Plain Water: Drink small, frequent sips to avoid overwhelming your stomach.

Foods That Soothe and Nourish

Starting with bland, gentle foods is recommended as you transition back to eating solid foods. The traditional BRAT diet (bananas, rice, applesauce, toast) is a good starting point, though it lacks nutritional diversity for long-term use. Expanding beyond BRAT with other easily digestible options is best for a complete recovery.

Best Foods for Body Aches and Diarrhea:

Bananas: Rich in potassium to replace lost electrolytes, and the pectin helps firm up stools.
Plain White Rice: Easy to digest and low in fiber, it provides energy without irritating the gut.
Applesauce: A simple, cooked fruit option that is gentle on the stomach and contains pectin.
White Toast or Plain Crackers: Made from refined flour, these provide simple carbohydrates for energy.
Oatmeal: Opt for instant or cooked cereal, as it is a low-fiber source of energy.
Lean Proteins: Baked or broiled skinless chicken or turkey, or scrambled eggs, can be added as symptoms improve.
Boiled or Baked Potatoes: Excellent source of potassium; remove the skin for easier digestion.

Comparison of Food Types: Easy vs. Difficult to Digest

Understanding the contrast between foods that aid recovery and those that hinder it is crucial. The table below highlights key differences.


Food Type	Easy to Digest (Recommended)	Difficult to Digest (Avoid)
Carbohydrates	White rice, white toast, saltine crackers, boiled potatoes	Whole grains (brown rice, whole-wheat bread), high-fiber cereals
Proteins	Baked or broiled skinless chicken/turkey, scrambled eggs	Fatty meats, fried chicken, heavy sauces
Fruits	Bananas, unsweetened applesauce, canned peaches/pears	Citrus fruits (oranges, lemons), raw vegetables, seeded berries
Dairy	Yogurt and kefir with probiotics (if tolerated), low-fat milk (in small amounts)	Full-fat milk, cheese, and ice cream
Fats	Minimal oil used in preparation	Fried foods, greasy dishes, and excessive butter
Liquids	Water, clear broths, electrolyte drinks, herbal tea	Caffeine (coffee, soda), alcohol, sugary juices

How to Reintroduce Foods Gradually

As your symptoms subside, you can gradually reintroduce more foods into your diet. Start with small, frequent meals rather than three large ones.

Start with fluids: For the first 6-12 hours, focus only on rehydration with clear fluids like broth and water.
Introduce bland solids: Once you feel ready, start with very small portions of BRAT diet foods (bananas, rice, applesauce, toast).
Add lean protein: If the bland foods are tolerated well, add in small amounts of lean protein like baked chicken or scrambled eggs.
Incorporate more variety: As you continue to feel better, introduce more variety, including cooked vegetables and low-fat dairy like yogurt. Pay attention to how your body reacts to each food and adjust accordingly.

Conclusion

Managing body aches and diarrhea effectively begins with a mindful approach to diet. Focusing on hydration, electrolytes, and bland, easily digestible foods provides your body with the necessary support for a speedy recovery. While the BRAT diet offers a great foundation, expanding your options with other gentle foods like plain potatoes, lean poultry, and probiotics helps ensure you get a broader range of nutrients. By avoiding trigger foods such as fatty, spicy, and high-sugar items, you can minimize digestive irritation and allow your body to heal more efficiently. Remember, listening to your body's signals and reintroducing foods gradually is key. If symptoms are severe or persist, consulting a healthcare professional is always recommended.

Disclaimer: This information is for educational purposes only and should not be considered medical advice. Always consult a healthcare professional for diagnosis and treatment.

Frequently Asked Questions

Body aches often accompany diarrhea when the illness is caused by a viral or bacterial infection, such as the "stomach flu." The aches are a systemic response from your immune system fighting off the infection.

The BRAT diet (bananas, rice, applesauce, toast) is only recommended for short-term use, typically the first 24-48 hours. It is not nutritionally complete and should be expanded to a broader bland diet as soon as you can tolerate more foods to prevent malnutrition.

Many people have temporary lactose intolerance during a stomach illness, making dairy difficult to digest. While you should avoid high-fat dairy like cheese and ice cream, some can tolerate small amounts of low-fat yogurt or kefir containing probiotics, which can be beneficial for gut health.

The best drinks for rehydration are clear broths, electrolyte-enhanced water, and oral rehydration solutions like Pedialyte. These replace fluids and essential minerals (electrolytes) lost through diarrhea.

You can gradually return to your normal diet as your symptoms improve and you can tolerate a wider variety of bland foods without experiencing a setback. This typically happens over several days.

If you have severe symptoms, a high fever, blood in your stool, or your diarrhea persists for more than 48 hours, you should consult a doctor. Prolonged or severe symptoms can indicate a more serious condition.

Sports drinks can help replenish electrolytes but are often high in sugar, which can worsen diarrhea. It is often better to use oral rehydration solutions or coconut water, which offer a better balance of electrolytes without excessive sugar.