When you have diarrhea, eat bland, low-fiber foods that are gentle on your stomach and help absorb fluid. The BRAT diet (bananas, rice, applesauce, toast) is a common starting point.
Diarrhea speeds up digestion, reducing the time your body has to absorb water and nutrients from food. This leads to loose, watery stools. Eating the wrong foods can worsen symptoms or prolong recovery.
Stick to easily digestible foods that replace lost electrolytes and provide energy without irritating your gut. The BRAT diet is often recommended because these foods are low in fiber and fat, which can aggravate diarrhea.
| Food Type | Examples | Why It Helps |
|---|---|---|
| Bland Carbohydrates | White rice, plain pasta, crackers | Easy to digest, absorb excess fluid |
| Low-Fiber Fruits | Bananas, applesauce, cantaloupe | Replace potassium, gentle on stomach |
| Protein (in moderation) | Boiled potatoes, eggs, skinless chicken | Provide energy without irritation |
| Hydrating Liquids | Water, oral rehydration solutions, clear broths | Prevent dehydration, replenish electrolytes |
Avoid foods that are high in fat, fiber, or sugar, as they can worsen diarrhea. Dairy products, spicy foods, and caffeine are common triggers. Alcohol and carbonated drinks can also dehydrate you further.
Diarrhea usually improves within a few days. However, seek medical attention if symptoms last longer than 48 hours, if you notice blood in your stool, or if you experience severe dehydration. Diarrhea can sometimes indicate food poisoning or other serious conditions.
Last winter, I came down with a stomach bug that left me with diarrhea for nearly three days. I stuck to the BRAT diet and sipped on electrolyte-rich fluids. By the second day, my symptoms improved. I also avoided dairy and caffeine, which helped prevent further irritation.
Eat small, frequent meals rather than large portions to avoid overwhelming your digestive system. Gradually reintroduce other foods as your symptoms improve. If you're unsure about what foods to avoid during diarrhea, check out this guide for a detailed list.