When dealing with diarrhea, your digestive system is compromised and needs gentle, nourishing foods that are easy to digest. The primary goals are to replace lost fluids and electrolytes, restore the gut, and avoid irritating the stomach further. The traditional and highly recommended strategy revolves around bland, low-fiber options.
The BRAT Diet: A Time-Tested Approach
For decades, healthcare providers have recommended the BRAT diet to help manage diarrhea. BRAT is an acronym for:
- Bananas: Rich in potassium to replace lost electrolytes and containing pectin, a soluble fiber that helps absorb fluid in the intestines and firms up stool.
- Rice: Plain, white rice is a bland, low-fiber starch that is easy to digest and helps bind stools.
- Applesauce: A good source of pectin and provides essential nutrients while being gentle on the stomach. Be sure to choose unsweetened varieties.
- Toast: Plain, white toast is a low-fiber carbohydrate that is easily tolerated. Whole-wheat options are best avoided initially due to their higher fiber content.
While the BRAT diet is effective for short-term relief, it's not nutritionally complete, so it's important to expand your diet as soon as you can tolerate more variety.
Expanding the Bland Diet
Once you feel ready to move beyond the BRAT diet, introduce other bland foods carefully. This broader approach helps ensure you get a wider range of nutrients without upsetting your sensitive stomach. Here are some excellent choices:
- Plain crackers and pretzels: Simple, salty snacks that can help replace lost sodium.
- Cooked cereals: Oatmeal, cream of wheat, and rice porridge are easy to digest.
- Baked or boiled potatoes: A good source of potassium and carbohydrates. Avoid adding high-fat ingredients like butter or sour cream.
- Lean protein: Plain, baked, or broiled skinless chicken, turkey, or fish can be introduced slowly.
- Cooked, skinless vegetables: Soft, cooked carrots, green beans, or squash are good options.
- Bone broth: A source of electrolytes and easy to consume, keeping you hydrated.
The Role of Probiotics
Probiotics are beneficial bacteria that can help restore a healthy balance of microbes in your gut, which is often disrupted during diarrhea. Some studies suggest they may help shorten the duration of a diarrheal episode.
- Yogurt or kefir: Choose low-sugar, plain varieties with live and active cultures. If you have lactose intolerance, opt for dairy-free alternatives or avoid dairy altogether, as it can worsen symptoms in some individuals.
- Supplements: Probiotic supplements are another way to reintroduce beneficial bacteria to your system. It's best to consult a healthcare provider before starting any supplement regimen.
Comparison of Diarrhea-Friendly Foods vs. Foods to Avoid
| Food Category | Recommended Foods (Bland Diet) | Foods to Avoid (Can Worsen Symptoms) |
|---|---|---|
| Starches & Grains | Plain, white rice; white toast; oatmeal; plain crackers; pretzels | Whole-wheat bread; brown rice; high-fiber cereals; gas-producing vegetables (beans, broccoli) |
| Fruits & Vegetables | Bananas; applesauce; cooked carrots; peeled and cooked potatoes | Raw vegetables; fibrous or gas-producing vegetables; citrus fruits; dried fruits |
| Protein | Baked skinless chicken or turkey; steamed fish; cooked eggs | Fried or fatty meats; highly seasoned dishes |
| Dairy | Probiotic yogurt (with caution); cottage cheese | Milk; most cheeses; ice cream; heavy cream (high in fat) |
| Fats | Small amounts of smooth peanut butter | Greasy, oily, and fried foods |
| Drinks | Water; clear broths; coconut water; electrolyte drinks; weak tea | Alcohol; caffeine; carbonated drinks; sugary juices; artificial sweeteners |
Essential Hydration
Dehydration is one of the most significant risks associated with diarrhea because your body loses a lot of fluid and important electrolytes like sodium and potassium. Drinking small, frequent sips of liquids throughout the day is crucial. Aim to drink at least one cup of fluid after every loose bowel movement.
- Water: The most important liquid for rehydration.
- Oral Rehydration Solutions (ORS): Products like Pedialyte or homemade solutions provide the perfect balance of water, salt, and sugar to help your body absorb fluids effectively. The World Health Organization provides guidance on effective oral rehydration solutions.
- Clear broth: A savory way to replace fluids and sodium.
- Coconut water: Naturally contains electrolytes, but choose varieties without added sugar.
How to Reintroduce Solid Foods
When you start to feel better, you can gradually reintroduce more solid foods. Start with small, frequent meals rather than large ones, as this is easier on the digestive system. If your symptoms return, go back to the bland diet for a day or two and then try again. Continue to prioritize hydration and avoid problematic foods for a few more days even after your symptoms have resolved completely.
Conclusion
When experiencing diarrhea, the safest things to eat are bland, low-fiber foods that are easy for your digestive system to process. Following a modified BRAT diet with bananas, rice, applesauce, and toast is a good starting point for a day or two. As you recover, you can expand to a bland diet that includes cooked vegetables, lean proteins, and simple carbohydrates, while focusing on adequate hydration with water and electrolyte-rich fluids. Avoiding fatty, spicy, and high-sugar foods is crucial to prevent irritating your system further. If your symptoms are severe, include a fever, or last longer than a few days, it's important to consult a healthcare provider. With a mindful and gradual approach to your diet, you can support your body's recovery and feel better sooner.
What to Eat When You Have Diarrhea
Here are some of the safest food options, which are primarily bland, low in fiber, and easy to digest, along with key hydration choices. These can help to firm up stools and replenish lost electrolytes.
BRAT Diet Foods
- Bananas: Provide potassium and pectin to help absorb water.
- Plain white rice: A low-fiber, bland source of carbohydrates.
- Unsweetened applesauce: Contains pectin and is gentle on the stomach.
- Plain white toast: Simple, easy-to-digest carbohydrate.
Other Bland Foods
- Boiled or baked potatoes (without skin): A great source of potassium.
- Cooked carrots and green beans: Cooked until soft, with no skin.
- Oatmeal or Cream of Wheat: Warm, cooked cereals are soothing and low in fiber.
- Saltine crackers: Help replace lost sodium.
- Lean protein: Plain, baked chicken or turkey (no skin).
- Cooked eggs: Scrambled or boiled, simple and nutritious.
Fluids for Hydration
- Water: Absolutely essential to replenish fluids lost.
- Oral Rehydration Solutions (ORS): Products like Pedialyte are balanced to replenish water, salts, and sugars effectively.
- Clear broth: Chicken or beef broth helps replace sodium and fluid.
- Coconut water: Naturally contains electrolytes, but check for added sugar.
Probiotic Options
- Low-sugar yogurt with live cultures: Can help restore healthy gut bacteria, but avoid if lactose intolerance is an issue.
- Kefir: A fermented milk drink with probiotics.
Always introduce new foods slowly and in small amounts to see how your body reacts.
