What Vegetables are Ok with Diarrhea?

December 23, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, dehydration is one of the biggest dangers of diarrhea, making it crucial to consume foods and liquids that don't aggravate your digestive system. When managing diarrhea, certain vegetables can provide essential nutrients without worsening symptoms.

Quick Summary

This guide covers which cooked, low-fiber vegetables are gentle on the digestive system during a bout of diarrhea. It also details vegetables to avoid and how proper preparation can make them easier to digest.

Key Points

Choose Low-Fiber Vegetables: Opt for vegetables that are naturally low in fiber to reduce irritation to the digestive tract.
Always Cook Vegetables Thoroughly: Steaming, boiling, or pureeing vegetables until very soft breaks down fiber, making them easier to digest.
Peel Skin and Remove Seeds: For vegetables like potatoes and squash, the skin and seeds contain most of the fiber, so removing them is crucial.
Avoid Raw and Cruciferous Veggies: Do not eat raw vegetables, broccoli, cauliflower, or cabbage, as they are high in hard-to-digest fiber and can cause gas.
Prioritize Hydration: Remember that vegetables are only one part of a diarrhea diet; maintaining fluid and electrolyte balance is paramount.

Gentle Vegetables to Eat When You Have Diarrhea

When experiencing diarrhea, the key to nutritional support is choosing vegetables that are low in fiber and easy to digest. Raw, high-fiber vegetables can be difficult for an irritated intestinal tract to process, leading to increased discomfort. By focusing on well-cooked, low-residue options, you can still get vital vitamins and minerals without exacerbating your symptoms.

Well-Cooked Root Vegetables

Root vegetables, especially when peeled and cooked until very soft, are excellent choices during a bout of diarrhea.

Peeled Carrots: Cooked carrots are easy to digest and provide valuable nutrients. You can boil them, steam them, or incorporate them into a simple, clear broth.
Boiled or Mashed Potatoes (No Skin): The skin of potatoes is high in fiber, so it is essential to peel them completely before cooking. Boiled or mashed potatoes can be a great source of potassium, an electrolyte often lost with diarrhea.

Soft and Mild Vegetables

Other vegetables that are gentle on the digestive system when properly prepared include:

Asparagus Tips: Canned or well-cooked asparagus tips are lower in fiber than the tougher, woody stems.
Cooked Green Beans: Thoroughly cooked, tender green beans are a safe and nutritious option.
Peeled Zucchini and Yellow Squash: Remove the seeds and skin before cooking to make them easily digestible. Steam or boil them until very tender.

Preparing Vegetables for Sensitive Digestion

Proper preparation is just as important as choosing the right vegetable. Cooking methods that soften the vegetables and reduce fiber content are ideal.

Peeling: Always peel vegetables like potatoes, carrots, and squash, as the skin contains the bulk of the insoluble fiber.
Cooking Thoroughly: Steaming, boiling, or baking until the vegetables are very soft breaks down the fiber, making them much easier for your body to process.
Pureeing: For an extra layer of caution, or for very severe cases, pureeing cooked vegetables into a smooth soup or mash can be helpful.

Vegetables to Avoid When Experiencing Diarrhea

Certain vegetables, particularly those high in insoluble fiber, should be avoided as they can irritate the digestive tract and worsen symptoms.

Cruciferous Vegetables: This family of vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts, can cause gas and bloating, aggravating an already upset stomach.
Raw Vegetables: The insoluble fiber in raw vegetables is tough to digest and can speed up bowel movements. Stick to cooked vegetables exclusively.
Corn and Onions: These are known to produce excess gas and should be avoided.
Peas and Legumes: Foods like lentils, beans, and chickpeas are high in fiber and can be very difficult to digest with diarrhea.

Comparison of Vegetables for a Diarrhea-Friendly Diet


Feature	Recommended Vegetables	Vegetables to Avoid
Cooking Method	Well-cooked (boiled, steamed, pureed)	Raw, fried, or undercooked
Fiber Type	Low in total fiber, especially insoluble fiber	High in insoluble fiber
Preparation	Peeled, seeded, and skin removed	Unpeeled with skin and seeds
Examples	Peeled Potatoes, Cooked Carrots, Steamed Green Beans, Peeled Zucchini	Raw Carrots, Broccoli, Cauliflower, Onions, Corn, Beans, Peas
Digestibility	Very easy to digest and gentle on the gut	Difficult to digest, can cause gas and bloating

Conclusion: Prioritizing Digestive Comfort

Navigating dietary choices during a bout of diarrhea requires a focus on soothing and easily digestible foods. By opting for low-fiber, well-cooked vegetables like peeled potatoes, carrots, and green beans, you can provide your body with necessary nutrients while allowing your digestive system to rest and recover. Simultaneously, avoiding high-fiber and raw vegetables can prevent further irritation. Remember to also prioritize rehydration and listen to your body's signals as you gradually reintroduce more foods back into your diet. For persistent or severe symptoms, consulting a healthcare professional is always recommended.

Frequently Asked Questions

No, it is best to avoid eating salads when you have diarrhea. Raw vegetables like those found in salads contain high amounts of insoluble fiber, which is difficult to digest and can worsen your symptoms.

Yes, cooked carrots are generally okay to eat. For the easiest digestion, steam or boil them until they are very tender.

You should avoid high-fiber, gas-producing vegetables such as broccoli, cauliflower, cabbage, corn, onions, peas, and any raw vegetables.

When you have diarrhea, it is always better to eat vegetables cooked. Cooking softens the fibers and makes them much easier for your sensitive digestive system to process.

Yes, peeled and well-cooked potatoes are a great option. Be sure to remove all the skin, as it contains a significant amount of fiber that can be irritating.

Yes, homemade vegetable soup made with bland, well-cooked vegetables like carrots and peeled potatoes is a good choice. Clear broth can also help with rehydration and replenishing electrolytes.

To make vegetables easy to digest, peel them, remove seeds, and cook them thoroughly by steaming, boiling, or pureeing. Avoid frying or adding heavy seasonings.