Will an apple help with a running stomach? A guide to the BRAT diet

October 23, 2025 •

3 min read

Historically, raw apples were used to treat diarrhea in some parts of Germany, but modern dietary guidelines offer a more nuanced approach. To soothe a running stomach, the preparation of the apple is key, as the skin contains insoluble fiber that can worsen symptoms, while the cooked pulp contains soluble fiber that helps firm stool.

Quick Summary

Applesauce or peeled, cooked apples are beneficial for a running stomach due to their pectin content, a soluble fiber that absorbs water and firms stool. In contrast, raw apples with their skin contain insoluble fiber, which can irritate the digestive system. They are a staple of the BRAT diet, a temporary eating plan for managing acute diarrhea.

Key Points

Applesauce is beneficial for diarrhea: Opt for applesauce or peeled, cooked apples to leverage the soluble fiber (pectin) for firming stools.
Avoid raw apple skin during diarrhea: The skin contains insoluble fiber, which can speed up digestion and worsen a running stomach.
Follow the BRAT diet temporarily: Bananas, rice, applesauce, and toast provide bland, low-fiber options that are gentle on the digestive system.
Prioritize hydration: Replenish fluids and electrolytes lost from diarrhea by drinking water, clear broths, and oral rehydration solutions.
Increase fiber gradually: Once diarrhea symptoms subside, slowly reintroduce whole grains and raw fruits with skin to avoid shocking the digestive system.
Limit irritating foods: Steer clear of high-fat, spicy, or greasy foods, as well as caffeine, alcohol, and dairy products, which can exacerbate diarrhea.

Apples and a Running Stomach: The Soluble vs. Insoluble Fiber Divide

A running stomach, or diarrhea, is characterized by loose, watery stools and an increased frequency of bowel movements. It can result from various causes, including viral infections, food poisoning, or stress. When managing this condition, what you eat can significantly impact your recovery. While the whole fruit is generally healthy, an apple's effect on an upset digestive system depends on its preparation due to the different types of fiber it contains: soluble and insoluble.

The Role of Soluble Fiber

Soluble fiber, found predominantly in the pulp of the apple, dissolves in water to form a gel-like substance in the digestive tract. This gel helps to slow down digestion and absorb excess fluid in the intestines, which can help firm up loose stools. Pectin, a type of soluble fiber abundant in applesauce and cooked apples, is particularly effective at this. This gelling action is why peeled, cooked apples or unsweetened applesauce are often recommended for those with diarrhea. By slowing the transit time of food through the gut, soluble fiber allows for better fluid reabsorption, which is crucial for preventing dehydration.

The Irritating Effects of Insoluble Fiber

Conversely, insoluble fiber is found primarily in the skin of the apple. This type of fiber does not dissolve in water and acts as a bulking agent, speeding up the passage of food through the digestive system. While beneficial for relieving constipation, this effect is counterproductive for a running stomach and can worsen symptoms. Therefore, when consuming apples for diarrhea, it is vital to remove the skin to avoid introducing this gut-stimulating fiber.

The BRAT Diet and Other Bland Food Options

For decades, the BRAT diet has been a go-to recommendation for managing acute episodes of diarrhea. This acronym stands for Bananas, Rice, Applesauce, and Toast. These foods are low in fiber and bland, reducing irritation to the digestive system. Modern guidelines have expanded upon this, suggesting a broader list of bland, easily digestible foods for quicker recovery and more balanced nutrition.

Comparing BRAT-friendly Apple Preparations


Feature	Applesauce	Peeled, Cooked Apple	Raw Apple (with skin)
Fiber Type	High in Soluble Fiber (Pectin)	High in Soluble Fiber (Pectin)	High in Insoluble Fiber
Digestibility	Very easy to digest	Easy to digest	Difficult to digest
Effect on Diarrhea	Firms stool, slows digestion	Firms stool, slows digestion	Can worsen diarrhea symptoms
Fluid Content	Good fluid source	High fluid content	High fluid content
Preparation	No cooking needed for store-bought; easy to make at home	Simple to cook and peel	Minimal preparation, but requires peeling

Beyond the BRAT Diet: A Comprehensive Approach

While the BRAT diet is a useful starting point for the first 24-48 hours, health professionals now recommend a more varied bland diet to provide more nutrients for a full recovery. This expanded list includes items like boiled potatoes, cooked carrots, and plain chicken breast. Hydration is also paramount. Dehydration is a significant risk with diarrhea, and it is crucial to replenish lost fluids and electrolytes. Water, broths, and electrolyte drinks are excellent choices.

For more information on managing digestive health, the National Institute of Diabetes and Digestive and Kidney Diseases offers valuable resources on eating and nutrition for diarrhea: https://www.niddk.nih.gov/health-information/digestive-diseases/diarrhea/eating-diet-nutrition.

A Conclusive Look at Apples

In conclusion, an apple can be a beneficial part of the diet for someone with a running stomach, but only when prepared correctly. The key is to consume the soluble fiber-rich pulp while discarding the skin, which contains irritating insoluble fiber. Opting for unsweetened applesauce or a peeled, cooked apple ensures you get the stool-firming benefits of pectin without aggravating your symptoms. Remember to also stay hydrated and gradually introduce other bland foods as your digestive system recovers.

Conclusion

For a running stomach, the type of fiber in an apple is the determining factor in whether it helps or hurts. By choosing peeled, cooked apples or applesauce, you provide your body with soluble fiber (pectin), which absorbs water and helps firm up stools, easing diarrhea symptoms. Conversely, eating raw apples with their skin can be counterproductive due to the high insoluble fiber content. Incorporating prepared apples into a bland, low-fiber diet, along with sufficient hydration, is an effective strategy for managing acute diarrhea and promoting a swift recovery.

Frequently Asked Questions

Applesauce is made from peeled, cooked apples, removing the insoluble fiber in the skin that can irritate the gut. Cooking the apple also makes its soluble fiber (pectin) easier to digest, which helps to absorb water and firm up stool.

The BRAT diet—Bananas, Rice, Applesauce, and Toast—is a bland, low-fiber eating plan for acute diarrhea. While effective for a short time, modern recommendations suggest expanding to a broader bland diet for better nutritional balance after the initial 24-48 hours.

Clear, diluted apple juice is acceptable for hydration, but avoid excessive amounts, as the high sugar content can worsen diarrhea for some individuals. Electrolyte-enhanced drinks are often a better choice for replenishing lost minerals.

It is best to avoid fatty, fried, or spicy foods, as well as dairy products, high-fiber raw vegetables, caffeine, and alcohol, as these can all irritate the digestive system and prolong diarrhea.

For adults, a bland diet like the BRAT diet is typically followed for the first 24 to 48 hours. As symptoms improve, you can gradually reintroduce a wider variety of foods to ensure you are getting a more complete range of nutrients.

Yes, pectin is a soluble fiber found in applesauce and cooked apples that is very effective for managing diarrhea. It works by absorbing fluid and forming a gel in the intestines, which helps to slow down digestion and add bulk to the stool.

In addition to applesauce, other good food options include bananas, plain white rice, toast, saltine crackers, boiled potatoes, cooked carrots, and clear broths.