Let’s face it—managing diarrhea is never a blast, and deciding what to eat is like tiptoeing through a minefield. But here’s the silver lining: the foods and beverages you consume can get you better sooner. When your gut is off, eating the correct foods can soothe it, while the incorrect ones may keep things moving. In the worst possible way.
You likely know of the BRAT diet—bananas, rice, applesauce, and toast. It’s been a long-standing remedy for decades because these foods are unflavorful, low in protein and fat, and easy on the stomach. The idea is that starchy foods with little fiber solidify loose stools and don’t irritate the gut. Bananas, in particular, are great because they contain a lot of potassium, which your body loses through diarrhea. Plain toast and white rice are simple to digest, and applesauce provides a touch of sweetness without excessive fiber.
All that being said, however, most health professionals now concur that the BRAT diet should not be your sole means of sustenance for an extended period of time. It is okay for a day or so, but it is low in protein, healthy fats, and essential nutrients. If you continue for too long on it, you may begin to feel tired or even more exhausted, especially if you’re already not feeling well.
So, what else can you consume? The goal is to keep it bland, simple, and easy on your system. Try oatmeal, dry cereal, or boiled or baked potatoes without the skin. These are gentle on your stomach and provide some energy. Skinless baked chicken or lean meats are a great way to get protein without upsetting your digestion. Saltine crackers and pretzels are useful too—they can provide a swift sodium boost to your body, making it retain fluids. Chicken noodle soup or a clear broth is also a good choice. They not only offer salt and nutrients, but also keep you hydrated.
And talking about hydration, this is crucial when you have diarrhea. Each visit to the bathroom results in your body losing water and electrolytes such as sodium and potassium. Drinking water during the day is important, but it’s also essential to restock those lost minerals. Coconut water, electrolyte-enhanced water, or even sports drinks can do the trick (just don’t go crazy with ones that contain a lot of added sugar). Chicken broth or bouillon is also a good source of rehydrating fluids and sodium for your system.
Now let’s discuss what not to do. Milk, cheese, and ice cream are all difficult on your stomach with diarrhea. Even if you generally have no problem with dairy, your gut may not be ready for it at the moment. Fried and greasy foods are also out—they’re difficult to digest and will exacerbate your condition. Spicy foods irritate your digestive system and slow down healing, so avoid those for the time being.
High-fiber foods, particularly the insoluble type in whole grains, nuts, seeds, and raw vegetables, may be a bit too much for your system while recovering. Fiber is usually good for you, but while having diarrhea, it’s advisable to stick to the simple ones. Foods high in sugar and artificial sweeteners such as sorbitol and aspartame may do more harm; hence, avoid candies, sweet pastries, and sugar-free gum. Caffeinated beverages such as coffee, tea, and soda will overly stimulate your digestion, and carbonated beverages or alcohol may just contribute to the bloating and pain.
You may be asking whether probiotics can assist, and they usually can. These helpful bacteria can aid your gut health, provided your diarrhea resulted from antibiotics or a minor infection. Yogurt and kefir are both popular sources of probiotics, but because dairy may be problematic, seek out non-dairy, low-sugar varieties such as soy-based yogurt or fermented beverages. You may also experiment with small amounts of fermented foods such as sauerkraut or miso soup—just steer clear of anything too salty or spicy.
In most cases, diarrhea resolves on its own within a few days of rest, adequate hydration, and proper foods. But if it hangs around longer than that, or if you see blood in your stool, really bad belly pain, or dehydration symptoms, don’t wait to contact a healthcare provider. Your body generally does know how to heal itself, but occasionally it just needs an assist. And getting your diet in order can be one of the best things to do to give it a boost.