Which Fruit is Good for Diarrhea and Vomiting?

December 15, 2025 •

4 min read

According to research, the BRAT diet (bananas, rice, applesauce, toast) is often recommended to help manage an upset stomach, with specific fruits playing a key role. Discovering which fruit is good for diarrhea and vomiting can provide relief and support your body's recovery during illness.

Quick Summary

This article explores the best fruits and fruit-based products to consume when experiencing diarrhea and vomiting. It covers options like bananas and applesauce, explains why they are effective, and discusses which fruits to avoid. Proper hydration and gradual reintroduction of foods are also highlighted.

Key Points

Start with Fluids: Focus on rehydrating with clear liquids and broth first before introducing solid foods.
Embrace the BRAT Diet: Bananas and applesauce are staples for their binding pectin and electrolytes, which aid recovery.
Choose Low-Fiber Options: Opt for ripe, peeled, or cooked fruits to reduce digestive irritation from excessive fiber.
Replenish Electrolytes: Fruits like bananas and melons help restore potassium and other essential minerals lost through vomiting and diarrhea.
Avoid Acidic and Sugary Fruits: Steer clear of citrus fruits and high-sugar juices, which can worsen nausea and diarrhea.

Understanding the Stomach's Needs During Diarrhea and Vomiting

When your body is battling a stomach bug, or any illness causing diarrhea and vomiting, its primary needs are hydration, easily digestible energy, and gentle nutrients. The goal is to settle the digestive system rather than irritate it further with complex foods. High-fiber, acidic, or fatty fruits can worsen symptoms, so choosing the right options is crucial for a smoother recovery.

Bananas: The All-Star for an Upset Stomach

Bananas are a cornerstone of the traditional BRAT diet and an excellent choice when dealing with digestive upset.

Rich in Potassium: Diarrhea and vomiting can deplete the body's potassium levels. Bananas help replenish this vital electrolyte, which is essential for proper nerve and muscle function.
Contains Pectin: This type of soluble fiber, particularly abundant in ripe bananas, helps absorb excess liquid in the intestines, adding bulk to stool and firming it up.
Easily Digestible: Bananas are a low-residue food, meaning they are gentle on the stomach and provide easy-to-access carbohydrates for energy without causing further distress.
Prebiotic Effects: As a banana ripens, some of its resistant starch converts to simple sugars, but the overall prebiotic effects promote healthy gut bacteria, aiding long-term recovery. For gut health, both ripe and slightly less ripe bananas have benefits.

Applesauce: Soothing and Binding

Applesauce is another key component of the BRAT diet and is particularly effective for diarrhea.

Gentle Pectin: Like bananas, apples contain pectin. Cooking apples into applesauce breaks down the fiber, making it more digestible and allowing the pectin to act as a binding agent.
Hydrating: Applesauce provides hydration and a source of simple sugars for quick energy, making it a soothing option when solid foods are difficult to tolerate.

Melons: Rehydration and Electrolytes

Melons, including watermelon and cantaloupe, are excellent for rehydration due to their high water content.

Water and Electrolytes: They are 80-90% water and contain important electrolytes like potassium, which is critical for restoring fluid balance after significant loss.
Easy on the Stomach: Their mild, bland flavor and high water content make them easy to digest, especially when the stomach is sensitive.

Canned or Cooked Fruits: Lowering Fiber Load

For those with severe symptoms, canned or cooked fruits (packed in water, not heavy syrup) can be even easier to tolerate than fresh options. The cooking process softens the fibers, making them less irritating to the digestive tract. Pears and peaches are good choices in this form.

The BRAT Diet and Beyond

While the BRAT diet provides a good starting point, many healthcare providers now recommend a broader approach. The key is a gradual reintroduction of other bland, low-fat foods. Here is a comparison of fruits suitable for an upset stomach:


Fruit/Preparation	Primary Benefit	Why it's Good for Diarrhea/Vomiting	Best Time to Eat
Ripe Banana	Potassium, Pectin	Replenishes electrolytes, firms stool	Day 2 and onwards, small quantities
Applesauce	Pectin, Hydration	Gentle source of soluble fiber, soothing	Day 2 and onwards, small quantities
Watermelon	Water, Electrolytes	Excellent rehydration source	After vomiting stops, small bites
Cantaloupe	Hydration, Electrolytes	High water content, easy to digest	After vomiting stops, small bites
Coconut Water	Electrolytes	Replenishes sodium and potassium	Small sips to rehydrate
Cooked Pear/Peach	Low-Fiber Nutrients	Easier to digest than raw, less irritating	Day 3 and onwards

What to Avoid

Just as important as knowing what to eat is knowing what to avoid. Certain fruits and fruit preparations can exacerbate symptoms:

Citrus Fruits: Oranges, lemons, grapefruits, and pineapples are highly acidic and can increase stomach acid, potentially worsening nausea and irritating a sensitive gut.
High-Fiber Raw Fruits: Raw berries, prunes, and other high-fiber fruits can speed up digestion, which is the opposite of what is needed during diarrhea.
Sweetened Fruit Juices: The high sugar content in many store-bought juices can pull water into the intestines, worsening diarrhea. Diluted apple juice may be tolerated but should be introduced cautiously.

Conclusion

When a stomach bug strikes, the right fruit can be a gentle ally in your recovery. Focusing on bland, easily digestible options like ripe bananas, unsweetened applesauce, and hydrating melons helps replenish lost nutrients and soothe an irritated digestive tract. Always prioritize clear fluids like water and electrolyte drinks first, and gradually reintroduce these low-fiber, high-potassium fruits in small amounts. While the BRAT diet is a time-honored starting point, remember to listen to your body and return to a regular, varied diet as your symptoms subside. For persistent or severe symptoms, consulting a healthcare professional is always the best course of action.

For more information on electrolyte balance during illness, consider researching oral rehydration solutions recommended by health professionals.

Frequently Asked Questions

Bananas are excellent for diarrhea because they are rich in potassium, an electrolyte lost during illness, and contain pectin, a soluble fiber that absorbs excess fluid to help firm up stools.

Yes, unsweetened applesauce is generally better for an upset stomach because the cooking process breaks down the apple's fiber, making it easier to digest and allowing the pectin to work more effectively as a binding agent.

No, it is best to avoid orange juice and other citrus fruits when experiencing vomiting. Their high acidity can increase stomach acid production and potentially worsen nausea and irritation.

Watermelon and cantaloupe are two of the best hydrating fruits for a stomach bug. They have a high water content and contain electrolytes, making them gentle and effective for replenishing fluids.

No, you don't have to avoid all fruit. While you should avoid high-fiber, acidic, or raw fruits, low-fiber options like ripe bananas, applesauce, and cooked pears are generally well-tolerated and beneficial.

Yes, coconut water is an excellent option for rehydration as it naturally contains electrolytes like potassium and sodium, helping to restore the body's balance after fluid loss.

You can slowly reintroduce other, more varied fruits as your symptoms improve, typically after day two or three. Start with small, peeled, and cooked portions and monitor your body's reaction.