foods to eat when you have diarrhea

When you have diarrhea, stick to gentle, easy-to-digest foods that help firm up your stool, prevent dehydration, and avoid irritating your gut further.

Quick Scoop

• Focus on bland, low-fiber, binding foods (like the classic BRAT diet).
• Eat small, frequent meals instead of large ones.

• Drink plenty of fluids and oral rehydration solutions to replace water and electrolytes.

• Avoid greasy, spicy, very sweet, or high-fiber foods until you’re better.

Best foods to eat when you have diarrhea

These foods are recommended because they’re bland, low in insoluble fiber, and help bulk up loose stool.

BRAT-type foods (classic starting point)

• Bananas – easy to digest, help bind stool, and provide potassium, which you lose with diarrhea.

• White rice – low fiber and binding, preferred over brown rice during diarrhea.

• Applesauce – the pectin helps thicken stool; choose unsweetened to avoid excess sugar.

• Toast/white bread – plain, lightly toasted, made from white bread, not whole grain.

• Plain crackers (saltines, Melba toast) – simple carbs, low fiber, gentle on the stomach.

Simple starches

• Boiled or mashed potatoes (no skin, minimal butter/oil) – bland energy source.

• Plain pasta or noodles – avoid heavy sauces, oils, or cheese.

• Hot cereals like cream of wheat, farina, or rice porridge – soft, easy to digest.

Gentle protein sources

• Skinless chicken breast (boiled, baked, or steamed, not fried, minimal seasoning).

• Lean turkey, beef, pork, or fish cooked without added fat.

• Eggs, especially soft-cooked or scrambled with very little fat.

• Tofu – a mild, easy-to-digest protein for many people.

Dairy (be cautious)

• Low-fat yogurt with live cultures – can help restore gut bacteria for some people; avoid very sugary varieties.

• Cottage cheese or low-fat milk – sometimes tolerated in small amounts, but if you notice worse diarrhea after dairy, skip it.

Fruits and vegetables that are usually okay

• Canned or well-cooked fruits like applesauce and canned pears (unsweetened).

• Well-cooked, peeled vegetables such as carrots, zucchini, or potatoes (no skins, not fried).

• Small amounts of soluble-fiber–rich foods (like carrots, sweet potatoes, oats) can help thicken stool but should be introduced gradually.

Hydration: what to drink

• Water in frequent small sips.

• Oral rehydration solutions or electrolyte drinks (special ORS, some sports drinks diluted with water) to replace salts and fluids.

• Clear broths (chicken or vegetable) – provide both fluid and some sodium.

• Weak tea or diluted fruit juice (like apple juice), if tolerated; avoid very acidic juices like orange or grapefruit.

Foods and drinks to avoid

These can worsen diarrhea or irritate the gut.

• High-fat, fried foods – fries, fried chicken, fast food, heavy gravies.

• Spicy foods – hot sauces, chili, heavily seasoned dishes.

• High-fiber and “rough” foods – raw vegetables, salad, bran, whole grains (brown rice, whole wheat bread, high-fiber cereals), nuts, seeds.

• Very sugary foods and drinks – candies, sweets, full-sugar sodas, lots of fruit juice; sugar can pull more water into the gut.

• Alcohol and caffeinated drinks (coffee, energy drinks, strong tea) – can stimulate the bowel and worsen dehydration.

• Gas-producing foods – beans, cabbage, broccoli, onions may cause more cramping and gas for some people.

• Large dairy servings – especially if you’re lactose intolerant or notice symptoms worsen after milk or ice cream.

Simple 1–2 day sample meal ideas

These are just general examples; adjust portions to what you can tolerate.

• Breakfast:
  • Cream of wheat or rice porridge + ½ banana.
  • Toast (white) with a thin layer of creamy peanut butter if tolerated.

• Mid-morning:
  • Applesauce (unsweetened) or a few plain crackers.

• Lunch:
  • Plain white rice with boiled chicken and cooked carrots.
  • Clear broth on the side.

• Afternoon:
  • Low-fat yogurt with live cultures (if you tolerate dairy) or more applesauce.

• Dinner:
  • Boiled potatoes (no skin) or plain pasta with a small portion of baked fish or chicken.
  • Soft-cooked vegetables like carrots or zucchini.

Eat slowly, and stop if your stomach starts to cramp or you feel nauseated.

When diarrhea might be serious

Diet helps, but some situations need medical care quickly.

Contact a doctor or seek urgent care if:

• Diarrhea lasts more than 2–3 days in adults, or more than 24 hours in young children.

• You see blood, black/tarry stool, or pus in the stool.

• You have signs of dehydration: very dry mouth, extreme thirst, dizziness, confusion, very little or no urine.

• You have high fever, severe abdominal pain, or recent travel, antibiotic use, or known exposure to contaminated food/water.

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Foods to eat when you have diarrhea include bland, low-fiber options like bananas, rice, applesauce, toast, potatoes, and plain proteins, plus plenty of fluids to stay hydrated.

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