What's the worst thing to eat when you have diarrhea? A guide to calming your gut.

October 13, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, most adults experience acute diarrhea once a year. Knowing what's the worst thing to eat when you have diarrhea? is crucial for managing symptoms and promoting a swift recovery, as eating the wrong foods can significantly worsen discomfort.

Quick Summary

Several food groups and beverages can significantly aggravate diarrhea symptoms. These include fatty, greasy, and fried foods, dairy products, spicy dishes, and items containing caffeine or artificial sweeteners. Identifying and avoiding these items is key to symptom reduction and healing.

Key Points

Avoid Fatty Foods: Greasy, fried, and high-fat meats are difficult to digest and can trigger further fluid secretion in the colon, worsening diarrhea.
Limit Dairy Products: During diarrhea, you may become temporarily lactose intolerant, making milk, cheese, and ice cream hard to digest.
Stay Away from Spicy Foods: Compounds like capsaicin in hot peppers can irritate the digestive tract and increase gut motility, which intensifies symptoms.
Cut Out Caffeine and Alcohol: Both substances have laxative and diuretic effects that can dehydrate you and speed up your digestive system.
Beware of High-Fiber and Sugar Substitutes: Insoluble fiber and sugar alcohols (sorbitol, xylitol) can act as laxatives and should be avoided when the gut is sensitive.
Stick to a Bland Diet: Focusing on easily digestible foods like those in the BRAT diet (bananas, rice, applesauce, toast) is best for recovery.
Prioritize Hydration: Drinking plenty of clear fluids, like water and broth, is critical to prevent dehydration caused by fluid loss.

Why Certain Foods Worsen Diarrhea

Diarrhea is characterized by loose, watery stools and frequent bowel movements, often caused by an infection or food intolerance. It disrupts the normal function of the digestive tract, causing food to pass through too quickly. This rapid transit, combined with the irritation of the stomach lining and intestines, is exacerbated by foods that are hard to digest or that actively speed up gut motility. The primary risks during a bout of diarrhea are dehydration and the loss of essential nutrients. Therefore, the goal of a therapeutic diet is to slow down digestion, firm up stool, and replace lost fluids and electrolytes.

The Worst Offenders: Foods to Avoid

When your digestive system is compromised, certain foods can become powerful irritants. Here are the top contenders for what you should avoid:

Fatty, Greasy, and Fried Foods

These items are exceptionally difficult for a sensitive gut to process. When undigested fatty foods reach the colon, they are broken down into fatty acids, which can cause the colon to secrete more fluid and worsen diarrhea. This includes:

Fried chicken and french fries
Greasy fast-food burgers and pizzas
High-fat meats like bacon, sausage, and fatty cuts of beef or pork
Foods covered in creamy, high-fat sauces or gravies

Dairy Products

During an episode of diarrhea, many people experience a temporary reduction in the enzyme lactase, which is needed to digest the milk sugar lactose. This can cause temporary lactose intolerance, even in individuals who normally have no issues with dairy.

Milk
Cheese (especially soft cheeses)
Ice cream
Cream and sour cream
Milk-based protein drinks

High-Fiber Foods (Insoluble)

While fiber is typically healthy, insoluble fiber can act like a broom, sweeping waste through your intestines. When you have diarrhea, this can accelerate transit time and exacerbate symptoms.

Raw vegetables (broccoli, cabbage, onions, corn)
Whole grains (whole-wheat bread, whole grain pasta)
Legumes (beans, peas, chickpeas)

Spicy Foods

Spicy foods contain capsaicin, a compound that can irritate the stomach lining and speed up gut motility, potentially leading to or worsening diarrhea.

Hot chili peppers
Hot sauce
Curries
Salsas

Caffeine and Alcohol

Both caffeine and alcohol are known gut irritants that can worsen diarrhea. Caffeine is a stimulant that speeds up the digestive system, while alcohol can lead to dehydration.

Coffee
Caffeinated teas (black and green)
Energy drinks and sodas
All alcoholic beverages

Artificial Sweeteners and High-Fructose Items

Certain artificial sweeteners, such as sorbitol, mannitol, and xylitol, can have a laxative effect, particularly when consumed in large quantities. High-fructose corn syrup can also draw water into the colon, intensifying diarrhea.

Sugarless gum and candy
Diet sodas
Processed foods with added fructose

Best vs. Worst Foods During Diarrhea: A Comparison Table


Category	Worst Choices	Better Choices
Protein	Fatty meats (sausage, bacon), fried chicken, pork	Lean proteins (baked chicken or fish), scrambled eggs
Dairy	Whole milk, cheese, ice cream, cream, butter	Lactose-free alternatives (almond milk, soy milk), yogurt with probiotics
Grains	Whole-wheat bread, brown rice, whole-grain pasta, high-fiber cereal	White rice, white toast, saltine crackers, refined cereals
Fruits & Veggies	Raw vegetables, corn, broccoli, citrus fruits, prunes	Cooked carrots, boiled potatoes, bananas, applesauce
Beverages	Coffee, alcohol, caffeinated soda, sugary juices	Water, herbal tea, clear broth, diluted juices

What to Eat Instead: The BRAT Diet and Beyond

When you're recovering from diarrhea, focusing on bland, easy-to-digest foods is key. The classic BRAT diet includes:

Bananas: A source of potassium, which helps replace lost electrolytes, and pectin, a soluble fiber that adds bulk to stool.
Rice: Plain, white rice is low in fiber and easy on the digestive system.
Applesauce: Cooked applesauce contains pectin and is gentler than whole, raw fruit.
Toast: Plain, white toast is easily digested and low in fiber.

As you begin to feel better, you can gradually introduce other bland foods such as:

Boiled or baked potatoes
Cooked carrots or green beans
Low-fat crackers and plain pretzels
Clear soups and broths

Hydration is Critical

Diarrhea significantly increases the risk of dehydration due to fluid loss. Maintaining hydration is as important as avoiding trigger foods. Be sure to drink plenty of clear fluids throughout the day. Recommended options include:

Water
Broths
Electrolyte-replenishing drinks like Pedialyte (for adults and children)
Herbal teas

Conclusion: Listen to Your Body

During a bout of diarrhea, avoiding irritants like fatty foods, dairy, and caffeine is essential for recovery. By choosing bland, easily digestible foods and staying well-hydrated, you can reduce the severity and duration of symptoms. Introduce new foods slowly as your digestive system recovers. If symptoms persist for more than a few days, especially if accompanied by fever or signs of severe dehydration, consult a healthcare provider. Following a mindful diet is a powerful step towards regaining digestive comfort.

For more information on nutrition for managing diarrhea, consider visiting the NIH website.

Frequently Asked Questions

Fatty, greasy, and fried foods are difficult for the digestive system to break down. When they reach the colon, they are converted to fatty acids, which can cause the colon to secrete more fluid and worsen diarrhea.

It is best to avoid most dairy products during diarrhea. The illness can cause temporary lactose intolerance, making the sugar in milk hard to digest and potentially exacerbating symptoms like gas, bloating, and diarrhea.

Yes, both should be avoided. Spicy foods contain capsaicin, which irritates the gut and increases motility. Caffeine is a stimulant that also speeds up digestion and can have a mild laxative effect.

The BRAT diet consists of bananas, white rice, applesauce, and white toast. These foods are bland, low in fiber, and easy to digest, which helps firm up stool and provide essential nutrients without irritating a sensitive digestive system.

It is generally recommended to avoid high-fiber foods, especially those high in insoluble fiber like raw vegetables and whole grains, as they can speed up digestion. Focus instead on low-fiber, bland options.

You should avoid alcoholic beverages, coffee and other caffeinated drinks, carbonated sodas, and sugary fruit juices. These can dehydrate you and irritate your digestive system.

You should reintroduce foods gradually as your symptoms subside. Start with bland, low-fat foods before returning to your regular diet. If you experience a worsening of symptoms with a specific food, stop eating it until you are fully recovered.

The best way to prevent dehydration is to drink plenty of clear fluids throughout the day. Water, broths, and electrolyte-replenishing drinks like Pedialyte are excellent choices.