When dealing with diarrhea, focus on bland, easy-to-digest foods that help firm up stools and restore lost fluids and electrolytes. The classic BRAT diet—bananas, rice, applesauce, and toast—remains a go-to recommendation from health experts.

Recommended Foods

Stick to low-fiber, binding options to soothe your gut without irritation. These choices are nutrient-light but help recovery during acute episodes.

Food Category| Examples| Why It Helps 139
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Fruits| Bananas, applesauce, canned pears| Provide pectin to bind stools; potassium replaces electrolytes lost in diarrhea.
Grains| White rice, plain toast, saltines, farina, oatmeal| Bland and low- fiber; absorb excess water in intestines.
Proteins| Skinless chicken breast, soft-boiled eggs, low-fat plain yogurt| Gentle protein sources; yogurt's probiotics may restore gut flora.
Vegetables| Boiled potatoes (peeled), cooked carrots| Soft-cooked to minimize fiber; add subtle nutrition without upset.
Other| Clear broths, plain pasta| Hydrate and settle the stomach without overwhelming digestion.

Eat small, frequent meals rather than large ones to avoid overloading your system.

Foods to Avoid

Steer clear of anything that could worsen loose stools or dehydration. High- fat, spicy, or fibrous items draw water into the intestines.

  • Dairy (except low-fat yogurt) : Milk, cheese, ice cream—lactose can aggravate symptoms.
  • Fatty/greasy foods : Fried items, fatty meats—slow digestion and irritate the gut.
  • High-fiber produce : Raw fruits/veggies with skins, whole grains, beans—speed up motility.
  • Sugary or caffeinated : Sodas, coffee, artificial sweeteners—can pull water into bowels.
  • Spicy/acidic : Hot sauces, citrus—irritate inflamed intestines.

Hydration Essentials

Diarrhea dehydrates quickly, so prioritize fluids. Aim for 8–10 cups daily of oral rehydration solutions (ORS) like Pedialyte, or a homemade mix: 1 liter water + 6 tsp sugar + ½ tsp salt. Clear broths or weak herbal teas (ginger or chamomile) also calm the stomach without caffeine.

When to Seek Help

Most cases resolve in 1–2 days with diet tweaks, but see a doctor if symptoms last over 48 hours, include blood/fever, or you're unable to keep fluids down. Chronic issues might signal IBS or infection.

Real-Life Recovery Story

Picture Sarah, who woke up last Tuesday with traveler's diarrhea after a sketchy takeout. She skipped her usual coffee and salad, switching to BRAT basics: a banana breakfast, rice lunch, and applesauce snacks. By Thursday, her runs slowed, and she added boiled eggs—back to normal by Friday. Small swaps like hers prove patience with bland eats pays off, echoing forum tales on Reddit where users swear by rice bowls for quick relief.

TL;DR: BRAT diet + hydration speeds recovery; avoid dairy, fiber, fats. Consult a pro if persistent. Information gathered from public forums or data available on the internet and portrayed here.