What's the best thing to eat to stop diarrhea? A Guide to Soothing Foods

December 29, 2025 •

4 min read

Millions of people experience bouts of acute diarrhea each year, a common condition that typically resolves within a week. Navigating your diet during this time is crucial for recovery, so understanding what's the best thing to eat to stop diarrhea can make a significant difference in alleviating discomfort and aiding your digestive system.

Quick Summary

Eating bland, low-fiber, binding foods like those in the BRAT diet is recommended to help firm up stool. Prioritizing rehydration with water and electrolyte drinks is also essential to replenish lost fluids and minerals.

Key Points

Embrace the BRAT Diet: The acronym stands for Bananas, Rice, Applesauce, and Toast, which are bland, low-fiber foods that can help firm up your stool.
Prioritize Rehydration: Combat dehydration by drinking plenty of clear fluids like water, clear broths, and electrolyte drinks, especially after each loose bowel movement.
Avoid Irritants: Stay away from fatty, fried, spicy, and sugary foods, as well as alcohol and caffeine, which can worsen your symptoms.
Reintroduce Foods Gradually: After the initial 24-48 hours, slowly add other easily digestible foods like cooked chicken and peeled potatoes to your diet.
Consider Probiotics: Low-sugar yogurt or kefir with beneficial bacteria can help restore the balance of your gut flora, which can be disrupted by diarrhea.
Eat Small, Frequent Meals: Instead of large meals, eating smaller portions throughout the day is easier for your sensitive digestive system to handle.
Limit Dairy: Diarrhea can cause temporary lactose intolerance, so it's wise to limit most dairy products, with the possible exception of probiotic-rich yogurt.

Understanding Diarrhea and Your Diet

Diarrhea is characterized by loose, watery stools and can be caused by various factors, including infections, food poisoning, or certain medications. While the body works to expel the irritant, certain dietary choices can either help calm the digestive system or make symptoms worse. The primary goals of a recovery diet are to give your gut a rest, rehydrate your body, and provide easily digestible nutrients to aid in a faster return to normal function.

The BRAT Diet and Other Binding Foods

One of the most well-known dietary approaches for diarrhea is the BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast. These foods are bland, low in fiber, and can help bind your stools. However, this is a restrictive diet and is not meant for long-term use. Here are some other bland foods that can be beneficial:

Bananas: Rich in potassium, an electrolyte often lost during diarrhea, and contain pectin, a soluble fiber that helps absorb excess fluid.
White Rice: Easy to digest and low in fiber, helping to add bulk to your stool. Avoid brown rice, which has more fiber and can irritate the digestive system.
Applesauce: A cooked source of pectin that is gentle on the stomach. Opt for unsweetened varieties to avoid added sugar.
White Toast: Made from refined white flour, it is easier to digest than whole-grain bread.
Oatmeal: Cooked, plain oatmeal or Cream of Wheat are low-fiber cereals that are easy on the stomach.
Boiled or Baked Potatoes: Peeled and cooked plain, they are a great source of potassium and easily digested starches.
Lean Proteins: After the first 24 hours, introduce easily digestible proteins like baked chicken (skin removed) or cooked eggs.

The Importance of Rehydration and Electrolytes

Dehydration is one of the most significant risks associated with diarrhea. It is crucial to replenish fluids and electrolytes, which are lost with each loose bowel movement. Aim to drink a glass of liquid after every loose stool.

Water: The best and simplest option for rehydration.
Clear Broths: Chicken or vegetable broth can replenish lost sodium and fluids.
Electrolyte Drinks: Commercial sports drinks or rehydration solutions like Pedialyte are effective, but watch for high sugar content.
Weak, Decaffeinated Tea: Herbal teas, such as peppermint, can be soothing.

Incorporating Probiotics

Probiotics are beneficial microorganisms that can help restore the balance of gut bacteria, which can be disrupted by the cause of diarrhea. Some studies suggest that probiotics may shorten the duration of a diarrheal episode.

Low-Sugar Yogurt or Kefir: Fermented dairy products can be a good source of probiotics. If lactose sensitivity is an issue, consider non-dairy alternatives like fermented soy products.
Probiotic Supplements: These can also be used, but it's best to consult a doctor before starting any supplement regimen.

Foods and Drinks to Avoid

Just as important as eating the right things is avoiding items that will aggravate your system. These foods can irritate the bowels and worsen symptoms.

High-Fat and Fried Foods: Greasy, fatty foods like pizza, fast food, and fried chicken are difficult to digest and can increase diarrhea.
Spicy Foods: Spices can act as irritants to the digestive tract.
Sugary Foods and Drinks: Excess sugar can disrupt the delicate balance of bacteria in the intestines and pull water into the bowel, worsening symptoms. This includes candy, baked goods, and fruit juices with high sugar content.
Dairy Products (excluding some probiotics): Many people become temporarily lactose intolerant during a bout of diarrhea, so it’s best to limit most milk products, cheese, and ice cream.
Caffeine and Alcohol: These can both act as diuretics, leading to further dehydration.
High-Fiber or Gas-Producing Vegetables: While normally healthy, some vegetables like broccoli, cauliflower, beans, and cabbage can produce gas and should be avoided temporarily.
Artificial Sweeteners: Some sugar alcohols, such as sorbitol, have a laxative effect.

BRAT Diet vs. Balanced Recovery Diet


Feature	BRAT Diet (Initial Phase)	Balanced Recovery Diet (After 24-48 hrs)
Foods	Bananas, rice, applesauce, toast	BRAT foods + oatmeal, peeled potatoes, lean chicken, cooked carrots, broth, crackers
Purpose	To firm stools and calm the gut immediately	To provide more complete nutrition and aid longer-term recovery
Duration	Short-term (1-2 days)	Until symptoms fully resolve
Nutrients	Lacks essential vitamins, protein, and fat	Broader nutritional profile for sustained energy and healing
Benefits	Highly gentle, easy to digest, binding	Supports more comprehensive recovery, better nourishment

Conclusion

While a bout of diarrhea is unpleasant, a strategic approach to your diet can significantly help manage and stop symptoms. Starting with bland, binding foods from the BRAT diet and prioritizing hydration is key for the initial phase. As your gut recovers, you can gradually reintroduce other easily digestible foods. Remember to avoid irritants like fatty, spicy, and sugary items. For persistent diarrhea lasting more than a few days, or if accompanied by fever or blood, it is essential to consult a healthcare provider for proper diagnosis and treatment. Following a mindful diet is a powerful step toward a faster recovery.

Here is a link to more information on digestive health from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. These foods are bland, low in fiber, and help to bind stools, making them easier to pass and reducing the frequency of loose movements.

You should avoid fatty or fried foods, spicy ingredients, high-sugar items, alcohol, and caffeine. Limiting dairy and high-fiber foods like broccoli and beans is also recommended, as they can irritate your digestive system.

To stay hydrated, drink plenty of clear fluids such as water, clear broths, and rehydration solutions containing electrolytes. It is especially important to drink extra fluids after each loose bowel movement.

Yes, probiotics may help. They can aid in restoring the natural balance of beneficial bacteria in your gut. Options include low-sugar yogurt, kefir, or probiotic supplements, but consult a doctor first.

Most dairy products should be limited or avoided during a bout of diarrhea, as many people experience temporary lactose intolerance. However, low-sugar yogurt with probiotics may be an exception for some.

After the initial period of bland foods, you can gradually reintroduce more items like peeled, cooked vegetables (e.g., carrots, green beans), lean meats (like baked chicken), and cooked eggs.

You should see a doctor if your diarrhea lasts for more than a few days, or if you experience severe symptoms like a high fever, blood in your stool, significant pain, or signs of dehydration.