Diarrhea occurs when the intestines move stool too quickly, preventing the body from absorbing water and nutrients. The result is frequent, loose, or watery stools—sometimes accompanied by cramping, bloating, or urgency.
When this happens, your gut is in a sensitive state, and food choices can either:
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Aggravate the symptoms (e.g., spicy, greasy, or high-fiber foods)
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Or calm and nourish your digestive system (e.g., bland, binding foods)
Eating the right foods can also help replace lost fluids and electrolytes, which are essential for maintaining energy and preventing dehydration. If you are looking for diarrhea treatment then you can also Nitazoxanide 500 mg from dose pharmacy to treat diarrhea.
The BRAT Diet: A Time-Tested Approach
You’ve likely heard of the BRAT diet—an acronym for Bananas, Rice, Applesauce, and Toast. These foods are:
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Bland (easy on the stomach)
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Low in fiber (won’t stimulate the bowels too much)
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Binding (can help firm up loose stools)
Let’s break it down:
🍌 Bananas
Bananas are rich in potassium, an essential electrolyte lost during diarrhea. They also contain pectin, a soluble fiber that helps absorb liquid in the intestines and slow down bowel movements.
🍚 White Rice
White rice is low in fiber and easy to digest. It helps bulk up stools and provides a good source of energy without irritating the stomach.
🍎 Applesauce
Unlike raw apples (which are too fibrous), applesauce is easier to digest. It contains pectin and natural sugars that are gentle on the gut.
🍞 Toast
Plain white toast (not whole grain) is bland and binding. Avoid butter or spreads that contain fat or dairy.
Additional Foods That Help with Diarrhea
Beyond the BRAT diet, there are other stomach-friendly options to help manage symptoms and maintain nutrition.
🥣 Plain Crackers or Saltines
They’re easy to digest, help settle the stomach, and provide sodium to support electrolyte balance.
🐓 Boiled or Baked Chicken (Plain)
Lean protein is important for energy and recovery. Choose skinless, unseasoned chicken, as fried or spicy versions can worsen symptoms.
🍲 Clear Broths and Soups
Chicken or vegetable broth helps rehydrate the body and replace sodium and potassium. It’s especially helpful if you're struggling to eat solid foods.
🥔 Boiled or Mashed Potatoes (No Butter or Cream)
Potatoes are starchy and easy to digest. Stick with plain preparation methods to avoid adding fat, which can irritate the intestines.
🍝 Plain Pasta or Noodles
White pasta is another low-fiber, bland carb that’s easy on the stomach. Avoid heavy sauces or cheese toppings.
Hydration Is Just as Important
When you have diarrhea, fluid loss is rapid, increasing your risk of dehydration. Symptoms of dehydration include:
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Dry mouth
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Dizziness
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Fatigue
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Dark-colored urine
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Low blood pressure
🚰 Best Fluids to Drink:
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Water (small, frequent sips)
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Oral rehydration solutions (ORS) like Pedialyte or homemade electrolyte drinks
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Clear broths
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Diluted fruit juices (avoid citrus)
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Coconut water (natural electrolytes)
Avoid beverages that contain caffeine, alcohol, or high sugar, as they can worsen dehydration or irritate the gut.
Foods to Avoid During Diarrhea
Some foods can irritate the intestines, increase motility, or make diarrhea worse. It’s best to avoid the following:
❌ High-Fiber Foods:
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Raw vegetables (especially cruciferous ones like broccoli and cauliflower)
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Whole grains (brown rice, oats)
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Legumes and beans
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Corn
While fiber is essential for long-term digestive health, too much can worsen diarrhea during an active episode.
❌ Fatty, Greasy, or Fried Foods:
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Fast food
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Bacon, sausage
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Creamy sauces or dressings These foods are harder to digest and can stimulate more bowel movements.
❌ Dairy Products:
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Milk, cheese, cream, butter Some people temporarily develop lactose intolerance during or after diarrhea. Stick to dairy-free options until symptoms resolve.
❌ Sugary and Artificially Sweetened Foods:
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Candy
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Soda
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Sugar-free gum (especially those containing sorbitol or xylitol)
Artificial sweeteners can have a laxative effect, especially in sensitive individuals.
❌ Spicy Foods and Caffeine:
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Hot peppers, salsas
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Coffee, energy drinks
These irritants can stimulate the gut and worsen diarrhea.
When to Reintroduce Regular Foods
As symptoms improve, you can slowly begin to reintroduce more regular, healthy foods into your diet. Start with:
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Soft-cooked vegetables (carrots, zucchini)
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Baked fruits (apples, pears)
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Lean meats and eggs
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Plain yogurt (may help restore good gut bacteria, if tolerated)
Reintroduction should be gradual, and you should monitor how your body responds to each food. If a certain food causes a return of symptoms, wait a few more days before trying again.
What About Probiotics?
Probiotics are beneficial bacteria that support gut health and recovery. They may help shorten the duration of diarrhea, especially if it’s caused by antibiotics.
Good probiotic sources include:
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Plain yogurt with live cultures
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Kefir
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Probiotic supplements (ask your doctor for recommendations)
Probiotics are usually introduced after symptoms ease or under medical guidance.
When to See a Doctor
While most cases of diarrhea resolve on their own, you should seek medical help if you experience:
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Diarrhea lasting more than 2–3 days
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Severe abdominal pain
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Blood or mucus in the stool
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High fever (over 102°F or 39°C)
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Signs of dehydration
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Chronic diarrhea (lasting weeks)
Chronic or recurrent diarrhea may indicate underlying conditions like IBS, IBD, or infections that require specific treatment.
What you eat during diarrhea can make a big difference in how quickly you recover. Stick to bland, easy-to-digest foods like bananas, rice, applesauce, toast, broth, and plain potatoes. Hydration is key—drink water and electrolyte solutions regularly. Avoid fatty, fibrous, sugary, and spicy foods that can worsen symptoms.
Once your gut starts to calm down, you can slowly reintroduce normal foods and probiotics to restore your digestive balance. And when in doubt, consult a healthcare provider—especially if symptoms persist or worsen.
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