What's the best food to eat during diarrhea? Your Guide to a Soothing Nutrition Diet

November 3, 2025 •

2 min read

Diarrhea can cause significant fluid and electrolyte loss, making dietary choices critical for a speedy recovery. Navigating what's the best food to eat during diarrhea is crucial for managing symptoms, staying hydrated, and avoiding further digestive upset.

Quick Summary

The best diet for diarrhea focuses on bland, low-fiber foods and plenty of liquids to restore hydration and electrolytes. Gradually reintroduce a normal diet as symptoms improve, while avoiding fatty, spicy, and high-sugar items.

Key Points

Start Simple: Begin with bland, low-fiber foods like bananas, white rice, and toast to settle your stomach.
Prioritize Hydration: Drink plenty of water, broth, or electrolyte drinks to replace lost fluids and prevent dehydration.
Avoid Irritants: Steer clear of fatty, spicy, high-fiber foods, caffeine, and alcohol that can worsen symptoms.
Consider Probiotics: Low-sugar yogurt or kefir can help restore good gut bacteria, but be mindful of dairy sensitivity.
Reintroduce Foods Gradually: Slowly add more variety back into your diet as you start feeling better, rather than jumping back into your normal routine.
Eat Small, Frequent Meals: Smaller portions are easier for your digestive system to handle and can help prevent further irritation.

The Gentle Approach: Understanding the BRAT Diet

When your digestive system is inflamed, the best approach is to eat foods that are easy to digest and have a binding effect on stools. The classic BRAT diet has long been the gold standard for this very reason. It consists of:

Bananas: Provide potassium and pectin.
White Rice: Low in fiber and easy to digest.
Applesauce: Contains pectin and is gentle on the stomach.
White Toast: Made from refined flour and easy to process.

Expanding Your Safe Food List

As you start to feel better, you can introduce other bland, easy-to-digest options:

Cooked cereals like oatmeal.
Peeled, boiled, or baked potatoes.
Saltine crackers or pretzels.
Small amounts of lean, cooked protein like skinless chicken or eggs.

The Crucial Element: Staying Hydrated

Replacing lost fluids and electrolytes is vital during diarrhea to prevent dehydration.

Drink oral rehydration solutions or sports drinks to replenish electrolytes.
Clear broths provide fluids and sodium.
Water is always important for hydration.
Weak, decaffeinated tea can be soothing.

Foods and Beverages to Avoid for Faster Recovery

Certain items can irritate your digestive system and worsen symptoms:

Avoid dairy products like milk and cheese, as lactose can be difficult to digest.
Skip high-fat and fried foods.
Steer clear of spicy foods.
Limit high-fiber foods such as raw fruits, vegetables, whole grains, nuts, and beans.
Do not consume caffeine or alcohol, as they can cause dehydration and irritation.
Avoid artificial sweeteners like sorbitol, which can have a laxative effect.

Food Choices Comparison Table


Food Type	Best Choices	Worst Choices
Starches	White rice, white toast, crackers, cooked oatmeal	Whole grains, brown rice, high-fiber cereals
Proteins	Baked chicken (skinless), cooked eggs, plain turkey	Fried or fatty meats, processed meats
Fruits & Veggies	Bananas, applesauce, boiled carrots, peeled potatoes	Raw vegetables, citrus fruits, high-fiber fruits
Drinks	Water, broth, electrolyte drinks, decaf tea	Caffeine, alcohol, high-sugar juices, dairy, soda

Aiding Gut Health with Probiotics

Probiotics can help restore the balance of beneficial bacteria in your gut. Plain, low-sugar yogurt or kefir with live cultures are options, though non-dairy sources may be better if you experience temporary lactose intolerance.

Conclusion

Choosing the right foods is key to managing diarrhea and promoting recovery. Stick to bland, low-fiber options like the BRAT diet, prioritize hydration with water and electrolytes, and avoid foods that can irritate your system. Gradually reintroduce a normal diet as your symptoms improve. Consult a healthcare professional for severe or persistent diarrhea.

Medical News Today: What foods to eat and what to avoid when you have diarrhea

Frequently Asked Questions

The best way to rehydrate is by consistently drinking fluids like water, clear broths, and electrolyte solutions. You should consume at least one cup of liquid after every loose bowel movement.

Yes, many sports drinks are beneficial because they contain electrolytes like sodium and potassium. However, you should avoid those with very high sugar content, as excess sugar can worsen diarrhea.

Safe vegetables include cooked carrots, green beans, and peeled potatoes. They should be well-cooked and peeled to reduce fiber content and make them easier to digest.

For most people, it's best to limit dairy, as diarrhea can cause temporary lactose intolerance. Plain yogurt with probiotics may be an exception, but listen to your body's reaction.

No, it's best to avoid both. Caffeine and alcohol are diuretics that can increase dehydration and irritate the digestive system, worsening your condition.

You should follow a bland diet for the first 1-2 days. As your symptoms improve, you can begin to gradually reintroduce other foods, monitoring your body's reaction.

High-fiber foods, especially insoluble fiber found in whole grains, can stimulate bowel movements and should be avoided during an active bout of diarrhea. Stick to low-fiber starches like white rice and toast.