What to Have on Toast When You Have Diarrhea? Safe and Gentle Toppings

October 12, 2025 •

5 min read

Diarrhea is a common ailment, with most adults experiencing it a couple of times each year. During recovery, choosing the right foods is key to preventing further irritation, and understanding what to have on toast when you have diarrhea can be a simple, yet effective, part of a bland diet.

Quick Summary

Explore gentle, low-fiber toppings for toast that won't upset a sensitive digestive system. Learn how to combine options like bananas, applesauce, and eggs with plain white toast for easier digestion during an episode of diarrhea.

Key Points

Opt for white toast: White bread is low in fiber and easy to digest, unlike high-fiber whole grain varieties.
Choose bananas or applesauce: These bland, binding toppings are staples of the BRAT diet and help firm up stools.
Try smooth peanut butter: A good source of protein and calories, smooth peanut butter is lower in fiber and easier to digest than chunky versions.
Avoid high-fat and high-sugar toppings: Butter, margarine, and sugary jams can worsen diarrhea symptoms by irritating the digestive system.
Incorporate boiled or scrambled eggs: Unseasoned eggs offer a gentle protein source that is easy on the stomach during recovery.
Prioritize hydration: The most important step is to replenish lost fluids and electrolytes by drinking water, broths, and rehydration solutions.
Eat small, frequent meals: This approach is easier on the digestive system than consuming large meals, which can cause further distress.

Why Toast is a Gentle Choice for an Upset Stomach

When your digestive system is sensitive from diarrhea, opting for bland, easy-to-digest foods is crucial for recovery. Plain, white toast is often recommended for several reasons:

Low in Fiber: Toast made from refined white bread contains significantly less fiber than its whole grain counterparts. While fiber is generally healthy, too much can overstimulate the bowels during diarrhea and worsen symptoms. The low fiber content allows the digestive system to rest.
Blandness: Unadorned toast has a mild flavor and is not greasy or spicy, which are properties that can irritate a sensitive stomach lining. This blandness makes it less likely to trigger further digestive upset.
Binding Effect: Certain starchy, low-fiber foods, including white bread, have a binding effect that can help to firm up stools and reduce the frequency of bowel movements.
Easy to Digest: The process of toasting breaks down some of the complex carbohydrates in bread, making them easier for your body to process.

Safe and Soothing Toast Toppings

While plain white toast is a good starting point, adding certain bland toppings can provide additional nutrients and make your meal more palatable without causing digestive distress. Here are some of the best choices:

Bananas: As a cornerstone of the BRAT diet (Bananas, Rice, Applesauce, Toast), bananas are a prime choice. They are rich in potassium, an electrolyte that is often depleted during bouts of diarrhea. Their binding nature also helps to firm up stools. For toast, a simple mashing of a ripe banana is a great option.
Applesauce: Unsweetened applesauce is another BRAT diet staple that is easy on the digestive system. Like bananas, it contains pectin, a type of soluble fiber that absorbs fluid and can help reduce the severity of diarrhea. Spreading a thin layer on toast provides a soothing, gentle taste.
Smooth Peanut Butter: For those needing extra calories and protein, a small amount of smooth peanut butter can be a good option. The smooth variety is preferable to chunky, as it contains less fiber. Look for options with minimal added sugar and avoid large amounts, as fat can sometimes worsen diarrhea.
Scrambled or Boiled Eggs: Unseasoned eggs, either scrambled or boiled, can be a safe and easy-to-digest source of protein. A soft-boiled or scrambled egg can be served on top of or alongside a slice of toast. This offers a more substantial meal without stressing the gastrointestinal tract.
Plain, Low-Sugar Jelly: A very thin layer of plain jelly can be used if you need a touch of sweetness. The key is moderation and choosing a variety without excessive sugar, as high sugar intake can worsen diarrhea. Look for low-sugar or all-fruit spreads.

What to Avoid Putting on Your Toast When Sick

Just as important as knowing what to eat is knowing what to avoid. Several common toast toppings and bread types can exacerbate diarrhea symptoms:

Butter and Margarine: These are high in fat and can be difficult for the sensitive digestive system to process, leading to increased irritation and potentially worsening diarrhea. It's best to eat your toast plain or use a recommended alternative.
High-Sugar Spreads: Products like sugary jams, syrups, and honey should be limited or avoided. High amounts of simple sugars can draw water into the intestines, which can worsen diarrhea.
Whole Grain Bread: While a great healthy option ordinarily, whole grains are high in insoluble fiber, which stimulates the bowel and can aggravate diarrhea. Stick to refined white bread during recovery.
Nutty or Seedy Breads: Breads with added nuts and seeds are also high in fiber and can be too harsh for a healing digestive system.
Dairy Products: For many people, dairy can be difficult to digest during or immediately after diarrhea. Avoid milk-based products like strong cheese or creamy spreads on your toast.
Spicy Toppings: Salsas, hot sauces, and other spicy toppings are highly irritating to the digestive system and should be avoided.

A Comparison of Toast Toppings for Diarrhea

This table provides a quick reference for choosing suitable and unsuitable toast toppings when dealing with diarrhea. It compares recommended options with those that should be avoided based on their impact on digestive health during illness.


Topping	Impact on Digestion	Why It's Recommended / Not Recommended
Banana (mashed)	Soothing, binding, potassium-rich	Part of the BRAT diet; helps firm stool and replaces lost electrolytes.
Applesauce (unsweetened)	Bland, provides soluble fiber (pectin)	Easily digestible; pectin helps absorb excess fluid.
Smooth Peanut Butter	Provides calories and protein, low fiber	A good source of energy; avoid chunky versions and high quantities.
Boiled or Scrambled Egg	Gentle protein source	Provides nutrition without causing gut irritation.
Butter or Margarine	Can be irritating, high in fat	Fat can overstimulate the digestive system and worsen symptoms.
High-Sugar Jam or Jelly	Can worsen diarrhea	High sugar can draw water into the bowels, intensifying symptoms.
Whole Grain Bread	Overly stimulating, high fiber	High fiber content can increase bowel activity and agitation.
Spicy Toppings	Irritating to the gut	Spices can exacerbate inflammation and discomfort.

General Dietary Tips During Diarrhea

Beyond what you put on your toast, a few other dietary practices can aid your recovery:

Stay Hydrated: Replacing fluids and electrolytes is the most critical step. Drink plenty of water, clear broths, and electrolyte-enhanced beverages.
Eat Small, Frequent Meals: Opt for several small meals throughout the day rather than three large ones. This reduces the burden on your digestive system.
Listen to Your Body: Pay attention to how different foods affect you. If a particular food seems to worsen symptoms, avoid it.
Introduce Foods Gradually: As you begin to feel better, slowly reintroduce other bland, low-fiber foods. After a day or two of toast, you can try things like plain rice, cooked carrots, and boiled chicken.
Avoid Irritants: Continue to steer clear of fried foods, fatty meats, caffeine, alcohol, and gas-producing vegetables until you have fully recovered.

Conclusion

Knowing what to have on toast when you have diarrhea is a small but important part of managing your symptoms and promoting a swift recovery. By sticking to plain, white toast and topping it with safe, bland options like bananas, applesauce, or a little smooth peanut butter, you can provide your body with some much-needed sustenance without further irritating your digestive tract. Remember to prioritize hydration and listen to your body's signals as you transition back to your regular diet. If symptoms persist for more than a few days or are accompanied by fever or severe pain, it is always best to consult a healthcare provider.

Frequently Asked Questions

White toast is better for diarrhea because it is made from refined flour and is lower in fiber. The low fiber content is gentler on a sensitive digestive system and can help firm up stools, whereas whole wheat toast can increase bowel movements.

No, you should avoid putting butter on your toast. Butter is high in fat, which can irritate the digestive system and worsen diarrhea symptoms. It is best to eat your toast plain or with a bland, low-fat alternative.

Bananas are excellent for diarrhea because they are part of the BRAT diet and provide a binding effect that helps firm up stools. They are also a good source of potassium, an important electrolyte lost during diarrhea.

Yes, smooth peanut butter is generally considered safe in moderation. It provides protein and calories, but it is important to choose a smooth variety, as chunky versions contain more fiber. Start with a small amount to see how your body reacts.

The BRAT diet is a traditional dietary approach for managing diarrhea, which includes Bananas, Rice, Applesauce, and Toast. These foods are bland, low in fiber, and help bind stools.

When experiencing diarrhea, it is best to cook eggs plainly without excessive oil or seasoning. Lightly scrambled or boiled eggs are easy to digest and provide gentle protein without upsetting the stomach.

High-sugar jams and jellies should be avoided. The high sugar content can draw water into the intestines, potentially worsening diarrhea symptoms. A very thin layer of a low-sugar or all-fruit spread might be tolerated, but plain is safest.

You can start reintroducing more diverse toppings gradually as your stool returns to its normal consistency. Begin with other bland foods and slowly work your way back to your regular diet. Listen to your body and pull back if symptoms reappear.