Deciding what to eat after you have diarrhea can be tricky. It typically starts with knowing which foods to eat and which to avoid. The goal is to ensure you get enough nutrients without aggravating yourdigestive tract.
To treat diarrhea directly, many healthcare providers recommend starting with theBRAT dietconsisting of bananas, rice, applesauce, and toast. As you start to feel better, you will want to eat abland dietthat is easy on the stomach and gradually addfiberand other nutrients that help normalize digestive function, includingprobiotics.
Verywell / Laura Porter
Foods to Eat
To guide your diet during recovery from a bout ofdiarrhea, the number one rule is to keep foods simple. Because diarrhea diminishes the absorption of water and nutrients, you need to replenish them with nutritious foods that are both gently binding and gentle on the stomach.
The BRAT Diet
The BRAT diet is not appropriate for everyone, especially children, because it is low in nutrients.
Even so, it may serve as a reasonable “backbone” to a more rounded dietary approach as you begin to recover from a bout of diarrhea. On its own, a BRAT diet should not be used for longer than two or three days.
Bland Foods
A bland diet involves foods that are soft, not spicy, and low in fiber.A bland diet is gentle on the stomach and doesn’t cause irritation that can increaseperistalsis(rhythmic contractions of the intestines). Increased peristalsis is one of the mechanisms involved with diarrhea.
At this stage in your recovery, too much fiber—particularlyinsoluble fiber—can make diarrhea worse. While you will want to eat enough to bind loose stools, you should limit your intake to no more than 10 grams (g) per day.
Food commonly eaten on a bland diet include:
Soluble Fiber
There are two types of dietary fiber, both of which aid with digestion and other essential functions in the body:
While recovering from diarrhea, limit your intake of insoluble fiber as this can make diarrhea worse. Instead, gradually incorporate foods that are rich in soluble fiber, including:
Vegetables and grains should be well-cooked so that they are easier to digest.
Probiotic Foods
Probiotics are live microorganisms, like bacteria and yeast, that are thought to offer health benefits when consumed.
When you have diarrhea, many of the “good” bacteria and yeast are eliminated from the digestive. By introducing these organisms back into your body with probiotic foods, the natural flora of the intestine may be normalized.
Some probiotic bacteria are thought to be effective in slowing diarrhea. The American Academy of Pediatrics specifically recommends a type calledLactobacillus rhamnosusGG(LGG) for acute bouts of diarrhea in children.
Probiotics are available as a supplement but can also be found in fermented foods like:
Low FODMAP Foods
If your diarrhea is related toirritable bowel syndrome (IBS), alow-FODMAP dietmay help. FODMAPs (an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chaincarbohydrates(sugars) that are hard to digest and end up fermenting in the colon, causing gas, bloating, cramping, and diarrhea.
By eating foods low in these fermentable sugars, you may help ease IBS symptoms, particularly if you havediarrhea-predominant IBS (IBS-D).
Low-FODMAP foods include:
The benefits of a low-FODMAP diet in people without IBS are unknown.
Electrolytes
Electrolytes are electrically charged minerals that your body needs to maintain normal body functions such as muscle contractions and heartbeats. They come from foods that contain electrolytes like sodium, potassium, chloride, magnesium, calcium, and phosphate.
When you have diarrhea, electrolytes are flushed out of the body along with fluids. Symptoms of anelectrolyte imbalanceinclude headaches, cramps, irregular heartbeats, nausea or vomiting, fatigue, and diarrhea.
It is crucial that electrolytes be replaced when you have diarrhea. You can get these from commercial electrolyte-replacement beverages such asPedialyteor electrolyte-rich foods like:
Diarrhea and Dehydration
When you have a loose bowel movement, drink at least 1 cup of fluid right immediately and continue consuming at least 8 to 10 cups of fluids throughout the day. This may include broth, apple juice, or sports drinks, but plain water generally suffices.
Foods to Avoid
It is equally important to know which foods to avoid. Limit your intake of insoluble fiber,saturated fats, and sugars that can make diarrhea worse.
These include:
When to Call a Healthcare Provider
Although diarrhea can often be managed at home, you should see a healthcare provider if:
Diarrhea can quickly turn into a medical emergency if persistent or severe and left untreated. Call 911 or have someone rush you to your nearest emergency room if you developsigns and symptoms of severe dehydration, including:
Left untreated, severe dehydration can lead tohypovolemic shockdue to decreased water volumes in the body. This, in turn, can cause multi-organ failure and death.
Summary
While a BRAT diet is a reasonable short-term option for controlling diarrhea, effort should be made to gradually incorporate foods that provide the nutrition you need. In the early stages of recovery, a bland diet can do so without placing stress on the stomach. A small amount of soluble fiber can help normalize digestion, but avoid insoluble fiber that can cause loose stool.
Drink plenty of water to avoid dehydration. To replace lost electrolytes, eat electrolyte-rich foods like salmon, tuna, and spinach. Probiotic-rich foods like yogurt can help restore the intestinal flora and help ease symptoms. Low-FODMAP foods can also help if you have IBS.
A Word From VerywellWhile temporary diet changes can relieve diarrhea symptoms, which typically resolve within a day or two, it’s important to remember that recurring symptoms may occur due to underlying health issues. If you don’t know what is causing you to experience diarrhea, seek professional advice to help you identify a solution to manage your digestive health.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
A Word From Verywell
While temporary diet changes can relieve diarrhea symptoms, which typically resolve within a day or two, it’s important to remember that recurring symptoms may occur due to underlying health issues. If you don’t know what is causing you to experience diarrhea, seek professional advice to help you identify a solution to manage your digestive health.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
While temporary diet changes can relieve diarrhea symptoms, which typically resolve within a day or two, it’s important to remember that recurring symptoms may occur due to underlying health issues. If you don’t know what is causing you to experience diarrhea, seek professional advice to help you identify a solution to manage your digestive health.
—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Family Physicians.BRAT diet: recovering from an upset stomach.American Family Physician.Gastroenteritis in children: treating dehydration.MedlinePlus.Bland diet.Vanhauwaert E, Matthys C, Verdonck L, De Preter V.Low-residue and low-fiber diets in gastrointestinal disease management.Adv Nutr.2015;6(6):820-7. doi:10.3945/an.115.009688McRorie JW, Mckeown NM.Understanding the physics of functional fibers in the gastrointestinal tract: an evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber.J Acad Nutr Diet. 2017;117(2):251-264. doi:10.1016/j.jand.2016.09.021University of Michigan.Soluble fiber.Sniffen JC, McFarland LV, Evans CT, Goldstein EJC.Choosing an appropriate probiotic product for your patient: an evidence-based practical guide.PLoS One.2018;13:e0209205. doi:10.1371/journal.pone.0209205Thomas DW, Greer FR.Probiotics and prebiotics in pediatrics.Pediatrics.2010;126 (6):1217–1231. doi:10.1542/peds.2010-2548 [Reaffirmed in March 2021.]Harvard Health.How to get more probiotics.Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterol Hepatol (N Y). 2017;13(1):36-45.Harvard Health.FODMAP diet: what you need to know.Bhat AW, Bhat BW.Prevalence of patient load with electrolyte abnormalities presenting to emergency department at a tertiary care hospital.Int J Health Sci Res. 2020;10:19-23.National Association of Sports Medicine.25+ foods to replenish electrolytes: natural sources for hydration.National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for diarrhea.MedlinePlus.When you have diarrhea.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for diarrhea.Icahn School of Medicine at Mount Sinai.Dehydration.Standl T, Annecke T, Cascorbi I, Heller AR, Sabashnikov A, Teske W.The nomenclature, definition and distinction of types of shock.Dtsch Arztebl Int. 2018;115(45):757–768. doi:10.3238/arztebl.2018.0757
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Family Physicians.BRAT diet: recovering from an upset stomach.American Family Physician.Gastroenteritis in children: treating dehydration.MedlinePlus.Bland diet.Vanhauwaert E, Matthys C, Verdonck L, De Preter V.Low-residue and low-fiber diets in gastrointestinal disease management.Adv Nutr.2015;6(6):820-7. doi:10.3945/an.115.009688McRorie JW, Mckeown NM.Understanding the physics of functional fibers in the gastrointestinal tract: an evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber.J Acad Nutr Diet. 2017;117(2):251-264. doi:10.1016/j.jand.2016.09.021University of Michigan.Soluble fiber.Sniffen JC, McFarland LV, Evans CT, Goldstein EJC.Choosing an appropriate probiotic product for your patient: an evidence-based practical guide.PLoS One.2018;13:e0209205. doi:10.1371/journal.pone.0209205Thomas DW, Greer FR.Probiotics and prebiotics in pediatrics.Pediatrics.2010;126 (6):1217–1231. doi:10.1542/peds.2010-2548 [Reaffirmed in March 2021.]Harvard Health.How to get more probiotics.Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterol Hepatol (N Y). 2017;13(1):36-45.Harvard Health.FODMAP diet: what you need to know.Bhat AW, Bhat BW.Prevalence of patient load with electrolyte abnormalities presenting to emergency department at a tertiary care hospital.Int J Health Sci Res. 2020;10:19-23.National Association of Sports Medicine.25+ foods to replenish electrolytes: natural sources for hydration.National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for diarrhea.MedlinePlus.When you have diarrhea.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for diarrhea.Icahn School of Medicine at Mount Sinai.Dehydration.Standl T, Annecke T, Cascorbi I, Heller AR, Sabashnikov A, Teske W.The nomenclature, definition and distinction of types of shock.Dtsch Arztebl Int. 2018;115(45):757–768. doi:10.3238/arztebl.2018.0757
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Academy of Family Physicians.BRAT diet: recovering from an upset stomach.American Family Physician.Gastroenteritis in children: treating dehydration.MedlinePlus.Bland diet.Vanhauwaert E, Matthys C, Verdonck L, De Preter V.Low-residue and low-fiber diets in gastrointestinal disease management.Adv Nutr.2015;6(6):820-7. doi:10.3945/an.115.009688McRorie JW, Mckeown NM.Understanding the physics of functional fibers in the gastrointestinal tract: an evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber.J Acad Nutr Diet. 2017;117(2):251-264. doi:10.1016/j.jand.2016.09.021University of Michigan.Soluble fiber.Sniffen JC, McFarland LV, Evans CT, Goldstein EJC.Choosing an appropriate probiotic product for your patient: an evidence-based practical guide.PLoS One.2018;13:e0209205. doi:10.1371/journal.pone.0209205Thomas DW, Greer FR.Probiotics and prebiotics in pediatrics.Pediatrics.2010;126 (6):1217–1231. doi:10.1542/peds.2010-2548 [Reaffirmed in March 2021.]Harvard Health.How to get more probiotics.Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterol Hepatol (N Y). 2017;13(1):36-45.Harvard Health.FODMAP diet: what you need to know.Bhat AW, Bhat BW.Prevalence of patient load with electrolyte abnormalities presenting to emergency department at a tertiary care hospital.Int J Health Sci Res. 2020;10:19-23.National Association of Sports Medicine.25+ foods to replenish electrolytes: natural sources for hydration.National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for diarrhea.MedlinePlus.When you have diarrhea.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for diarrhea.Icahn School of Medicine at Mount Sinai.Dehydration.Standl T, Annecke T, Cascorbi I, Heller AR, Sabashnikov A, Teske W.The nomenclature, definition and distinction of types of shock.Dtsch Arztebl Int. 2018;115(45):757–768. doi:10.3238/arztebl.2018.0757
American Academy of Family Physicians.BRAT diet: recovering from an upset stomach.
American Family Physician.Gastroenteritis in children: treating dehydration.
MedlinePlus.Bland diet.
Vanhauwaert E, Matthys C, Verdonck L, De Preter V.Low-residue and low-fiber diets in gastrointestinal disease management.Adv Nutr.2015;6(6):820-7. doi:10.3945/an.115.009688
McRorie JW, Mckeown NM.Understanding the physics of functional fibers in the gastrointestinal tract: an evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber.J Acad Nutr Diet. 2017;117(2):251-264. doi:10.1016/j.jand.2016.09.021
University of Michigan.Soluble fiber.
Sniffen JC, McFarland LV, Evans CT, Goldstein EJC.Choosing an appropriate probiotic product for your patient: an evidence-based practical guide.PLoS One.2018;13:e0209205. doi:10.1371/journal.pone.0209205
Thomas DW, Greer FR.Probiotics and prebiotics in pediatrics.Pediatrics.2010;126 (6):1217–1231. doi:10.1542/peds.2010-2548 [Reaffirmed in March 2021.]
Harvard Health.How to get more probiotics.
Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterol Hepatol (N Y). 2017;13(1):36-45.
Harvard Health.FODMAP diet: what you need to know.
Bhat AW, Bhat BW.Prevalence of patient load with electrolyte abnormalities presenting to emergency department at a tertiary care hospital.Int J Health Sci Res. 2020;10:19-23.
National Association of Sports Medicine.25+ foods to replenish electrolytes: natural sources for hydration.
National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for diarrhea.
MedlinePlus.When you have diarrhea.
National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for diarrhea.
Icahn School of Medicine at Mount Sinai.Dehydration.
Standl T, Annecke T, Cascorbi I, Heller AR, Sabashnikov A, Teske W.The nomenclature, definition and distinction of types of shock.Dtsch Arztebl Int. 2018;115(45):757–768. doi:10.3238/arztebl.2018.0757
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