What Is Diarrhea and Why Diet Matters

Diarrhea is loose or watery stools three or more times in one day. It can be sudden (acute diarrhea) and last a few days, or it can linger (chronic diarrhea) for weeks or more. Along with cramping and frequent trips to the bathroom, you may feel tired, weak, or lightheaded due to the loss of fluids and electrolytes.

Usually, diarrhea resolves on its own with supportive care. Diarrhea can be caused by infections (viruses or bacteria), ^[1] Shane AL, Mody RK, Crump JA, et al. 2017 Infectious Diseases Society of America Clinical Practice Guidelines for the Diagnosis and Management of Infectious Diarrhea. Clin Infect Dis. 2017;65(12):e45-e80. doi:10.1093/cid/cix669 emotional stress, medications, irritable bowel syndrome, ^[2] Smalley W, Falck-Ytter C, Carrasco-Labra A, Wani S, Lytvyn L, Falck-Ytter Y. AGA Clinical Practice Guidelines on the Laboratory Evaluation of Functional Diarrhea and Diarrhea-Predominant Irritable Bowel Syndrome in Adults (IBS-D). Gastroenterology. 2019;157(3):851-854. doi:10.1053/j.gastro.2019.07.004 inflammatory bowel disease, ^[3] De Simone, B., Davies, J., Chouillard, E. et al. WSES-AAST guidelines: management of inflammatory bowel disease in the emergency setting. World J Emerg Surg 16, 23 (2021). https://doi.org/10.1186/s13017-021-00362-3 autoimmune diseases, food sensitivities, ^[4] Misselwitz B, Butter M, Verbeke K, Fox MR. Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management. Gut. 2019;68(11):2080-2091. doi:10.1136/gutjnl-2019-318404 fecal incontinence, difficulty absorbing food, or lack of blood flow to the bowel.

Diet is essential for recovery from diarrhea. The right diarrhea-friendly foods can help calm your digestive system, restore lost fluids and nutrients, and aid in a quick recovery. Diarrhea can cause loss of electrolytes such as sodium, potassium, and magnesium, as well as fluid loss that can lead to dehydration. Foods rich in electrolytes can help replenish losses.

Other substances in food, such as pectin and soluble fiber, ^[5] Wu D, Ye X, Linhardt RJ, et al. Dietary pectic substances enhance gut health by its polycomponent: A review. Compr Rev Food Sci Food Saf. 2021;20(2):2015-2039. doi:10.1111/1541-4337.12723 can help solidify stool. One typical example of this is cranberry sauce. Pectin in the fruit forms a congealed texture after cooking. ^[6] Qi X, Tester RF. Utilisation of dietary fibre (non-starch polysaccharide and resistant starch) molecules for diarrhoea therapy: A mini-review. Int J Biol Macromol. 2019;122:572-577. doi:10.1016/j.ijbiomac.2018.10.195 Other foods contain beneficial ingredients that break down into short-chain fatty acids, which are soothing to the gut lining. Moreover, certain foods promote the growth of beneficial bacteria in the gut, which helps prevent diarrhea.

Conversely, there are also foods to avoid with diarrhea. Some foods can irritate the gastrointestinal tract, increase cramping, and exacerbate diarrhea. After an infection, the body may not have the correct enzymes to digest certain foods, such as those containing the milk sugar lactose. Avoiding these foods and incorporating foods that gently replenish losses naturally supports your body.

17 Best Foods to Eat When You Have Diarrhea

These gentle, easy-to-digest options are often part of a bland diet for diarrhea. When eating to improve diarrhea, you should first rehydrate, then focus on simple carbs, then protein, and finally, balance the bacteria in the bowel. Here is your go-to diarrhea food list, plus why each one helps and a few tips on how to prepare them:

Foods for Rehydration

Dehydration can be dangerous and make you feel weak. The first priority should be rehydrating the body.

1. Chicken Broth ^[7] Riddle MS, DuPont HL, Connor BA. ACG Clinical Guideline: Diagnosis, Treatment, and Prevention of Acute Diarrheal Infections in Adults. Am J Gastroenterol. 2016;111(5):602-622. doi:10.1038/ajg.2016.126

• Chicken broth is beneficial for treating dehydration caused by diarrhea due to its high sodium and fluid content. Children, the elderly, and pregnant women are at higher risk for dehydration.
• It is easier to consume if you cannot tolerate solid food.
• You can add simple carbs, such as pasta, or pectin-rich vegetables like green beans, carrots, or peas, for additional nourishment.

2. Fruit Juice ^[7] Riddle MS, DuPont HL, Connor BA. ACG Clinical Guideline: Diagnosis, Treatment, and Prevention of Acute Diarrheal Infections in Adults. Am J Gastroenterol. 2016;111(5):602-622. doi:10.1038/ajg.2016.126

• 100% fruit juice (especially those high in potassium, such as orange or pear) can help replace electrolytes and keep you hydrated.
• Fruit juice contains easily digestible simple sugars that provide energy.
• Avoid soft drinks or drinks with artificial sugar, as these beverages are not the best foods for diarrhea and can make symptoms worse.

3. Sports Drinks ^[7] Riddle MS, DuPont HL, Connor BA. ACG Clinical Guideline: Diagnosis, Treatment, and Prevention of Acute Diarrheal Infections in Adults. Am J Gastroenterol. 2016;111(5):602-622. doi:10.1038/ajg.2016.126 or Coconut Water

• Sports drinks and coconut water contain ample amounts of electrolytes and fluids.
• Avoid excessive sugar in these drinks or artificial sweeteners, as they can exacerbate diarrhea.
• Specifically formulated oral rehydration solutions have higher amounts of sodium and lower amounts of glucose. These drinks are helpful tools in any bland diet for diarrhea.

4. Carob Flour ^[8] Rtibi K, Selmi S, Grami D, et al. Chemical constituents and pharmacological actions of carob pods and leaves (Ceratonia siliqua L.) on the gastrointestinal tract: A review. Biomed Pharmacother. 2017;93:522-528. doi:10.1016/j.biopha.2017.06.088

• Carob might not be in your pantry, but it’s worth keeping in mind, especially for children. It is often used as a substitute for cocoa powder or as a natural sweetener in baked goods.
• Carob flour is rich in polyphenols and fiber, which have been shown to possess anti-diarrheal, anti-inflammatory, ^[9] Dahmani W, Elaouni N, Abousalim A, et al. Exploring Carob (Ceratonia siliqua L.): A Comprehensive Assessment of Its Characteristics, Ethnomedicinal Uses, Phytochemical Aspects, and Pharmacological Activities. Plants (Basel). 2023;12(18):3303. Published 2023 Sep 18. doi:10.3390/plants12183303 and antimicrobial properties.
• A typical dose is 15 to 20 grams, mixed in water or milk. ^[10] EBSCO. Carob: Dietary Supplement. EBSCO Research Starters. Published 2023. Accessed May 28, 2025.

Foods for Energy

5. Bananas ^[11] Gallo Ruelas M, Gomez-Herrera GP, Noa-Peralta KF, Regalado-Palacios G, Soria-Mamani M, Rojas-Armas JP. Role of green banana consumption in the treatment of acute and persistent diarrhea in children: a systematic review and meta-analysis of randomized controlled trials. Eur J Pediatr. 2024;183(9):3705-3718. doi:10.1007/s00431-024-05679-0

• Bananas are a top pick when it comes to foods for diarrhea. They are rich in pectin (a type of soluble fiber) and potassium, which is one of the electrolytes your body loses.
• Green bananas have a higher concentration of pectin than ripe bananas. Pectin is fermented by bacteria in the colon to form short-chain fatty acids. These fatty acids help the gut to absorb sodium and water.
• Mash one up for children or eat it with oatmeal for a gentle snack.

6. Rice

• Simple, soothing, and easy-to-digest, white rice is a good choice when you are figuring out what to eat when you have diarrhea.
• Rice contains easily digestible carbohydrates that reduce stool volume. This starch reaches the colon, where it forms short-chain fatty acids that aid in mucosal healing.
• Rice oral rehydration solution ^[12] Gaby A. Nutritional Medicine. Glob Adv Health Med. 2013 Jan;2(1):80. doi: 10.7453/gahmj.2013.2.1.013. Epub 2013 Jan 1. PMCID: PMC3833583. can be beneficial for children. It is prepared by adding 9 parts water to one part brown rice, simmering for 45 minutes, and adding a small amount of salt. If diarrhea persists, a rice-based diet supplemented with pectin-rich fruits can help alleviate the illness.

7. Applesauce

• Applesauce is another star in the foods that stop diarrhea category.
• It is high in pectin and soluble fiber, which absorbs excess water in the gut. Pectin can also encourage a healthy immune system and microbiome in the gut.
• Choose unsweetened versions of applesauce, as sugary foods can exacerbate diarrhea. Additionally, avoid artificial sugars, as they can aggravate diarrhea.

8. Toast ^[13] Weir SBS, Akhondi H. Bland Diet. [Updated 2023 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan

• Toast is easily digested, low in fiber, and contains simple carbohydrates.
• Toast is part of the BRAT (Bananas, Rice, Applesauce, and Toast) diet for diarrhea, and it can help add bulk to the stool without irritating the stomach.
• Select white bread because it is low in difficult-to-digest insoluble fiber and fat, which can exacerbate diarrhea. Don’t add jam, and use butter sparingly.

9. Honey ^[12] Gaby A. Nutritional Medicine. Glob Adv Health Med. 2013 Jan;2(1):80. doi: 10.7453/gahmj.2013.2.1.013. Epub 2013 Jan 1. PMCID: PMC3833583.

• Honey contains natural glucose, which helps your body absorb sodium, one of the electrolytes lost in diarrheal illnesses.
• Honey also has antibacterial properties that support gut balance, a great addition to your diarrhea recovery diet.
• Use as part of a rehydration solution with added electrolytes, or add to herbal tea or toast.

10. Saltine Crackers ^[7] Riddle MS, DuPont HL, Connor BA. ACG Clinical Guideline: Diagnosis, Treatment, and Prevention of Acute Diarrheal Infections in Adults. Am J Gastroenterol. 2016;111(5):602-622. doi:10.1038/ajg.2016.126

• Saltine crackers are classic for a reason. They are bland, low in fiber, contain sodium, and are easy-to-digest, making them a suitable addition to your list of diarrhea-friendly foods.
• Avoid whole-grain crackers, which may be more challenging to digest.
• Pair with a broth-based soup for hydration.

11. Oatmeal ^[14] Valido E, Stoyanov J, Bertolo A, et al. Systematic Review of the Effects of Oat Intake on Gastrointestinal Health. J Nutr. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245

• When you are ready for something heartier, oatmeal is one of the best foods to eat when you have diarrhea.
• Oatmeal is rich in soluble fiber, ^[15] Low Fiber Diet for Diarrhea | OncoLink. Accessed June 1, 2025. particularly β-glucan, which can increase stool volume.
• Oats are associated with increased populations of beneficial gut bacteria such as Lactobacilli and Bifidobacteria. Add a small amount of salt and honey. Avoid sugary processed versions.

12. Mashed Potatoes ^[15] Low Fiber Diet for Diarrhea | OncoLink. Accessed June 1, 2025.

• Mashed potatoes are bland, easy-to-digest, and rich in soluble fiber, such as pectin.
• They also increase the short-chain fatty acids in the colon that can aid in mucosal healing.
• Avoid butter and sour cream. Add salt for electrolytes.

13. Noodles

• Plain wheat or rice noodles are low in fat and fiber, substances that may irritate the intestine.
• Noodles are bland and easily digestible carbohydrates that can be reintroduced after rehydration as a source of calories and energy.
• Avoid sauces and seasonings. Pair with broth or steamed carrots as a tasty option for children in need of a diarrhea recovery diet.

Foods for Protein

14. Skinless, Boneless Chicken

• Plain chicken is bland, low-fat, and easily digestible.
• Chicken provides protein that can be included early in the diet for diarrhea. Chicken is one of the best foods for diarrhea when you’re trying to rebuild your strength.
• Add to broth-based soup or pair with noodles.

15. Boiled Eggs

• Eggs provide easily digestible nutrients and may support gut recovery.
• Egg proteins and bioactive components may support gut repair and reduce injury from infection or inflammation. Egg-derived antisecretory factor ^[16] Zaman S, Aamir K, Hanson LÅ, Lange S. High doses of Antisecretory Factor stop diarrhea fast without recurrence for six weeks post treatment. Int J Infect Dis. 2018;71:48-52. doi:10.1016/j.ijid.2018.03.015 may reduce the duration and severity of diarrhea.
• Boil eggs with a bit of salt. Avoid other cooking methods, such as frying, because the fat can irritate your system.

Foods for Gut Balance

16. Yogurt ^[17] Kok CR, Hutkins R. Yogurt and other fermented foods as sources of health-promoting bacteria. Nutr Rev. 2018;76(Suppl 1):4-15. doi:10.1093/nutrit/nuy056

• It is generally recommended to avoid dairy during bouts of diarrhea because lactose, the sugar found in milk, may be more challenging to digest. However, yogurt is an exception to this rule due to its low lactose content and increased beneficial bacteria.
• Yogurt is one of those diarrhea-friendly foods that can help improve gut health, promoting the growth of good bacteria, such as Lactobacillus, which can regulate the immune response. Having more good bacteria means that harmful bacteria, which contribute to diarrhea, do not have enough space to live rent-free in your colon. Yogurt is also beneficial for those experiencing diarrhea associated with antibiotic use.
• Avoid yogurt with added sugar. Add pectin-rich fruit such as apples or bananas.

17. Carrot Soup ^[12] Gaby A. Nutritional Medicine. Glob Adv Health Med. 2013 Jan;2(1):80. doi: 10.7453/gahmj.2013.2.1.013. Epub 2013 Jan 1. PMCID: PMC3833583.

• Carrot soup contains high amounts of stool-bulking pectin and can be a tasty option for children in need of rehydration, making it a suitable choice for the diarrhea food chart.
• Carrots contain polyphenols, ^[18] Dong R, Liu S, Xie J, et al. The recovery, catabolism and potential bioactivity of polyphenols from carrot subjected to in vitro simulated digestion and colonic fermentation. Food Res Int. 2021;143:110263. doi:10.1016/j.foodres.2021.110263 which may have antioxidant effects on the gut microbiome, further supporting gut health.
• Make soup by boiling 4-5 carrots in 4.5 cups of water for 2 hours. Pass it through a strainer and dilute with hot water to a total of 4 cups. Add salt to taste.

Foods to Avoid When You Have Diarrhea

Just as some foods help, others can make things worse. Knowing which foods to avoid with diarrhea can help prevent prolonging your symptoms or intensifying them.

Fatty foods ^[19] Rohr MW, Narasimhulu CA, Rudeski-Rohr TA, Parthasarathy S. Negative Effects of a High-Fat Diet on Intestinal Permeability: A Review. Adv Nutr. 2020;11(1):77-91. doi:10.1093/advances/nmz061

Fried foods, creamy sauces, and anything greasy can trigger increased gut activity and cramping. Fat may also disrupt your gut bacteria and lead to increased fluid loss. It can also decrease the amount of beneficial short-chain fatty acids and damage the gut lining, all of which can contribute to increased diarrhea.

Sugary foods ^[20] Arnone D, Chabot C, Heba AC, et al. Sugars and Gastrointestinal Health. Clin Gastroenterol Hepatol. 2022;20(9):1912-1924.e7. doi:10.1016/j.cgh.2021.12.011

Certain sugars, such as fructose in processed food, lactose in dairy, and sugar alcohols used in artificial sweeteners, are not entirely absorbed in the gastrointestinal tract. They contribute to gas, bloating, and diarrhea. Sugar can also increase the harmful bacteria in the gut.

Spicy foods ^[21] Gonlachanvit S, Mahayosnond A, Kullavanijaya P. Effects of chili on postprandial gastrointestinal symptoms in diarrhoea predominant irritable bowel syndrome: evidence for capsaicin-sensitive visceral nociception hypersensitivity. Neurogastroenterol Motil. 2009;21(1):23-32. doi:10.1111/j.1365-2982.2008.01167.x

Capsaicin, the compound that gives chili peppers their heat, can irritate the intestinal lining and accelerate digestion, potentially leading to loose stools. It can also alter the balance of beneficial to harmful bacteria.

Dairy ^[7] Riddle MS, DuPont HL, Connor BA. ACG Clinical Guideline: Diagnosis, Treatment, and Prevention of Acute Diarrheal Infections in Adults. Am J Gastroenterol. 2016;111(5):602-622. doi:10.1038/ajg.2016.126

While yogurt is the exception, most dairy products can be hard to digest when you’re recovering from diarrhea. Your body may temporarily lose the enzyme needed to break down lactose, so milk, cheese, and ice cream should stay off your plate for now.

Coffee and other caffeinated beverages

Caffeine can stimulate the bowel, worsening cramping and discomfort.

Alcohol

Alcohol can increase the sugar in the digestive tract and directly harm the lining, resulting in slower recovery and worsened diarrhea.

Tips for Recovery

Here are a few more things to keep in mind as you recover:

Stay hydrated

The greatest danger of a diarrheal illness is dehydration and electrolyte imbalance. Staying hydrated takes priority over food intake. It is generally acceptable to avoid solid food for a couple of days if it upsets your stomach. Chicken broth, sports drinks, fruit juices, herbal teas, and coconut water can help you stay hydrated as part of any diarrhea recovery diet.

Eat small meals

Start slow. Small portions of bland, easily digestible foods are less likely to trigger cramping or diarrhea.

Reintroduce fiber gradually

Soluble fiber helps, but insoluble fiber (like the kind in whole grains and raw veggies) can be tough on your gut while it’s still healing. Stick to soft fruits, white toast, and rice at first.

When to See a Doctor

Alarm symptoms for diarrhea include fever, bloody or mucous stools, weight loss, recent antibiotic use, persistent vomiting, greasy stools, abdominal pain, and signs of dehydration. You should also see a doctor if the diarrhea persists for more than 2 days or worsens.

Young children, pregnant women, and older adults are particularly susceptible to diarrhea and need to have a low threshold for seeking medical care.

Final Thoughts

With the right approach to rehydration and the reintroduction of food, you can recover from diarrhea faster. Remember to prioritize rehydration with fluids and electrolytes first. Next, introduce simple carbohydrates such as crackers or toast. Finally, introduce simple proteins, such as chicken or eggs. Remember to avoid high-fat, sugary, spicy, or overly processed food.

Always seek medical care if you are concerned, symptoms persist, or you develop any warning signs. This article is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional for advice.