When you are experiencing diarrhea, it can be uncomfortable and frustrating. Because you have to rush to the bathroom constantly, the constant disruption to your day can leave you feeling exhausted and on edge. The uncertainty of when it will happen again makes it hard to relax, and the bloating and discomfort only add to the misery, leaving you wishing for some relief. On top of that, the bloating and discomfort can feel like a never-ending burden, leaving you wishing for some relief. During this time, your digestive system is under stress, and what you eat can affect how quickly you feel better.
A diet tailored to soothe your stomach can restore nutrients, reduce irritation, and help you regain energy faster. In this blog, we’ll walk you through the best and worst foods to eat when you have diarrhea, helping you make smarter food choices that support recovery and ease your discomfort.
Best Foods to Eat When You Have Diarrhea
When you’re dealing with diarrhea, choosing the right foods can help soothe your stomach and speed up recovery. Here are some of the best foods to eat to help manage your symptoms:
1. Bananas
Bananas work as a superfood on your stomach because they are easy to digest, which makes them perfect when you’re dealing with diarrhea. They’re packed with potassium, an electrolyte that your body loses during this time, and they help replenish those levels. Also, bananas have fiber that can help firm up your stool.
The natural sugars (fructose and glucose) in bananas also give you a little energy boost without overloading your digestive system. Their soft texture makes them easy to eat, even when your stomach is feeling extra sensitive.
2. Rice (White, Plain)
Plain white rice is a simple, starchy food that can help firm up your stool and give you some energy without irritating your stomach. It’s gentle on your digestive system and helps your body get the nutrients it needs to recover.
Rice also absorbs extra liquid in your intestines, which can help you reduce diarrhea symptoms. The mildness of rice makes it a great choice for you, especially when you need something simple and easy on the stomach.
3. Applesauce
Applesauce (without added sugar) is a mild and soothing food for your stomach. It’s a key part of the BRAT diet (Bananas, Rice, Applesauce, Toast), which is best when you’re recovering from diarrhea because it’s made up of simple, gentle ingredients.
The natural pectin in applesauce acts like soluble fiber, helping bulk up stool and reduce those frequent trips to the bathroom. Since it’s easy to digest, applesauce is perfect for when your stomach’s feeling off or you just need something light.
4. Coconut Water
Coconut water is a natural, refreshing way to stay hydrated and replace lost electrolytes. It’s gentle on the stomach and doesn’t irritate your digestive system, which is great when you’re feeling off.
With low sugar and high levels of potassium, magnesium, and sodium, it helps balance your fluids and electrolytes. Its mild taste makes it super easy to sip on throughout the day, especially when you’re not really hungry but still need to stay hydrated.
5. Yogurt (with Probiotics)
Probiotic-rich yogurt is an excellent choice to help restore healthy bacteria in your gut. The probiotics work to replenish the good bacteria in your intestines, aiding digestion and supporting recovery. Just make sure to pick low-fat yogurt with no added sugars.
Besides probiotics, yogurt also gives you protein and calcium to support your health while you recover. It helps balance your gut microbiome, which could reduce bloating and improve digestion overall.
6. Clear Broths
Clear broths, like chicken or vegetable broth, are light, soothing, and perfect for rehydration. They’re easy on your stomach and won’t upset your digestive system. The broth is packed with minerals like sodium and potassium, helping replace lost electrolytes.
Also, the warm liquid helps relax your stomach, making it a comforting choice when you’re feeling unwell. It’s light enough to sip throughout the day, especially when your appetite is low.
Worst Foods to Eat When You Have Diarrhea
While some foods can help soothe your stomach, others can make diarrhea worse. It’s important to avoid certain foods that may aggravate symptoms or make your recovery longer. Here are the worst offenders:
1. Fatty or Greasy Foods
Foods high in fat, like fried foods or rich sauces, can irritate your digestive system and make diarrhea worse. These foods can increase bowel movements, dragging out your recovery time. Fatty foods are harder for your body to break down, which puts even more stress on your already upset stomach. Also, the heaviness of greasy foods can cause bloating, cramping, and more discomfort, making it harder to feel better quickly.
2. Spicy Foods
Spicy foods, like hot peppers and dishes with chili or curry, can irritate your stomach and make diarrhea worse. They contain capsaicin, which can speed up digestion too much, leading to cramps, bloating, and discomfort.
Spices can also inflame your digestive tract, worsening everything and prolonging recovery. To avoid adding more stress to your already upset system, it’s best to stick with mild, easy-to-digest foods that won’t irritate your stomach further.
3. Caffeinated Beverages
Caffeine in coffee, tea, and soda can amp up your digestive system, leading to more frequent trips to the bathroom. It can also make dehydration worse, which is already a big issue when you have diarrhea.
Caffeine speeds up digestion, which can intensify diarrhea symptoms and make you feel even worse. Plus, many caffeinated drinks have added sugars or artificial sweeteners, which can irritate your stomach and add to the discomfort.
4. Artificial Sweeteners
Artificial sweeteners, like sorbitol, found in sugar-free gum and candies, can lead to bloating and gas. They’re known to irritate your digestive system and can make diarrhea symptoms worse.
These sweeteners aren’t fully absorbed by your body and often ferment in your gut, causing discomfort. Even small amounts of sugar alcohol can trigger cramping, diarrhea, and extra gas, making everything worse when you’re already feeling off.
5. Alcohol
Alcohol can also irritate your digestive system and make dehydration worse, which is already a big concern when you have diarrhea. It can also throw off the balance of your gut bacteria, slowing down your recovery.
Alcohol is a stomach irritant that can inflame your intestines, leading to more frequent and looser stools. On top of that, it can worsen dehydration, which is a major issue when you’re already dealing with diarrhea. It’s best to skip the alcohol until you’re fully recovered.
6. High-Fiber Foods
Fiber is great for digestion, but foods high in insoluble fiber (like raw veggies, beans, and whole grains) can be tough to digest during diarrhea. These foods can irritate your intestines further and increase discomfort. Insoluble fiber adds bulk to stool, which can lead to bloating and gas in a sensitive digestive system. Although fiber is helpful once you’re feeling better, it’s best to avoid these high-fiber foods until your symptoms improve.
Manage Diarrhea With the Help of Experts
Managing diarrhea involves more than just taking medication; your diet plays a significant role in how quickly you recover. By choosing the right foods like bananas, rice, and yogurt and avoiding the wrong ones like dairy, fatty foods, and caffeine, you can soothe your stomach and support your digestive health.
However, if your symptoms persist or worsen, it’s important to consult a stomach specialist to rule out any underlying conditions and get the right treatment for your digestive health. A specialist can provide personalized dietary recommendations, prescribe the right treatment, and offer guidance on how to restore your gut health.