Foods to Eat With Diarrhea: 16 Smart Recovery Choices

When diarrhea starts, food may be the last thing you want. Your stomach may feel unsettled, your appetite may disappear, and even a normal meal can seem too heavy.

The good news is that you rarely need to stop eating for days.

The best foods to eat with diarrhea are foods you can tolerate while you replace lost fluid, salt, and energy. White rice, potatoes, toast, bananas, oatmeal, lean chicken, eggs, cooked vegetables, crackers, and soup can all fit.

This means the goal is not to find one magical food that “stops” diarrhea.

The real priorities are hydration, enough nutrition, foods that feel comfortable, and knowing when diarrhea is a sign of something that needs medical care.

What Does the NHS Say to Eat When You Have Diarrhea?

The main NHS message is simple.

Drink enough fluid to reduce the risk of dehydration, and eat when you feel able.

You do not have to force a large meal if you feel sick.

You also do not need to deliberately starve yourself.

NHS guidance says it may help to avoid fatty or spicy food while symptoms are active.

More detailed NHS dietitian guidance suggests temporary use of gentler foods such as:

• White bread
• White rice
• White pasta
• Cooked fruit
• Cooked vegetables
• Soft foods
• Smaller meals

When diarrhea settles, higher fibre foods can be added back gradually.

This is an important point because a temporary diarrhea diet should not become a permanent restricted diet without a medical reason.

Do You Need the BRAT Diet?

The old BRAT diet stands for:

• Bananas
• Rice
• Applesauce
• Toast

These foods can still be useful because they are simple and often easy to tolerate.

But they do not contain enough protein, healthy fat, vitamins, and minerals to make a complete long term diet.

Modern guidance does not say that adults or children with uncomplicated diarrhea must stay on BRAT foods for several days.

Use them as options, not as a rule.

16 Smart Foods to Eat With Diarrhea

1. White Rice

White rice is one of the easiest starches to use during an upset stomach.

It is low in fibre compared with brown rice and provides carbohydrate for energy.

Serve it plain or with a small amount of lean chicken, fish, or broth.

Avoid heavy butter, cream sauces, or large amounts of oil while symptoms are active.

2. Bananas

Bananas are soft, easy to eat, and provide potassium.

Potassium is one of the electrolytes lost when diarrhea is frequent.

Ripe bananas also contain soluble fibre, including pectin.

They can be eaten alone, sliced into oatmeal, or mashed.

3. Plain Toast

Plain white toast gives you carbohydrate without a lot of fibre or fat.

During active diarrhea, white bread may feel easier than dense wholegrain or seeded bread.

As symptoms improve, you can gradually return to your usual bread.

4. Boiled or Baked Potatoes

Potatoes provide carbohydrate and potassium.

During short term diarrhea, peeled potatoes may be easier to tolerate because removing the skin lowers the fibre content.

Boil, mash, or bake them without adding large amounts of butter, cream, cheese, or oil.

5. Oatmeal or Plain Porridge

Plain oatmeal is soft and contains soluble fibre, which holds water and can help make stool more formed.

Prepare it with water or a milk you tolerate.

If milk makes diarrhea worse, use water or a lactose free alternative temporarily.

6. Plain Crackers

Plain crackers can provide easy carbohydrate and a little salt.

They are useful when appetite is low or nausea makes a full meal difficult.

Choose simple crackers rather than heavily seasoned, very fatty, or high fibre varieties.

7. Chicken and Rice Soup

Soup can provide several things at once:

• Fluid
• Sodium
• Carbohydrate
• Protein

A light chicken and rice soup is often easier to tolerate than a rich creamy soup.

Broth can help replace some of the salt lost with frequent stools, although it is not the same as a properly mixed oral rehydration solution.

8. Skinless Chicken

Once you feel ready for more protein, skinless chicken is a practical choice.

Poach, bake, steam, or grill it rather than frying it.

Protein helps maintain muscle and supports normal recovery.

9. White Fish

Lean white fish is another gentle protein option.

Examples include cod, haddock, pollock, or similar lean fish.

Bake or steam it and keep added fat modest while your digestive system settles.

10. Eggs

Eggs provide high quality protein and several nutrients.

Boiled, poached, or lightly scrambled eggs may be easier than fried eggs cooked in a large amount of oil or butter.

There is no general rule saying eggs cause ordinary acute diarrhea.

11. Applesauce

Unsweetened applesauce is soft and easier to tolerate than a large portion of raw apple for some people.

It also contains pectin.

Choose unsweetened applesauce because large amounts of added sugar can worsen diarrhea in some people.

Apple juice is different. Its sugar load can make loose stools worse.

12. Cooked Carrots

Cooked carrots are softer and easier to digest than a large raw salad.

Boil or steam them until tender.

NHS dietitian advice often favours cooked vegetables rather than large servings of raw vegetables during active diarrhea.

13. Cooked Zucchini or Squash

Zucchini and squash are another way to add vegetables without making the meal too heavy.

Cook them well and keep the serving modest at first.

Remove tough skins or seeds if they seem to worsen symptoms.

14. Plain White Pasta or Noodles

Plain pasta and noodles provide energy and are relatively low in fibre when made from refined flour.

They can be useful during a short term lower fibre phase.

Choose a simple broth or light sauce instead of a rich cream sauce.

15. Plain Yogurt if You Tolerate Lactose

Yogurt can provide protein and calcium.

Some products also contain live cultures.

However, diarrhea can temporarily reduce your ability to digest lactose.

If yogurt makes bloating or diarrhea worse, stop it for now rather than forcing it because it is marketed as a probiotic food.

Probiotics are not a proven universal treatment for every case of diarrhea.

16. Soft Cooked Cereal

Plain cream of wheat, rice cereal, or another simple cooked cereal can be useful when appetite starts to return.

These foods provide carbohydrate without a large amount of rough fibre.

Keep toppings simple until symptoms settle.

16 Food Choices at a Glance

Foods and Drinks to Avoid Temporarily

You do not need to ban these foods forever.

During active diarrhea, they may worsen symptoms in some people.

1. Fried and Fatty Foods

Examples include:

• French fries
• Fried chicken
• Fatty burgers
• Pizza
• Chips
• Heavy cream sauces
• Large amounts of butter

NHS and NIDDK guidance both identify fatty foods as a common short term problem during diarrhea.

2. Very Spicy Food

Hot chilli, spicy sauces, and heavily seasoned meals can increase discomfort in some people.

NHS advice suggests avoiding spicy food if it worsens symptoms.

3. Alcohol

Alcohol can irritate the digestive system and contributes little to rehydration.

Avoid it until diarrhea has resolved and hydration is back to normal.

4. Too Much Caffeine

Coffee, energy drinks, strong tea, and caffeinated soft drinks can stimulate the bowel in some people.

Caffeine may make urgency more noticeable.

5. Sugary Drinks

Large amounts of sugar can draw water into the intestine.

Limit:

• Soda
• Sweetened juice drinks
• Energy drinks
• Very sweet sports drinks

Fruit juice can be especially troublesome when consumed in large amounts.

6. Sugar Alcohols

Sugar free does not always mean diarrhea friendly.

Sweeteners such as:

• Sorbitol
• Mannitol
• Xylitol
• Maltitol

can cause or worsen osmotic diarrhea.

They are common in sugar free sweets, gum, and some drinks.

7. Large Amounts of Rough Fibre

During very active diarrhea, bran, large salads, nuts, seeds, beans, and large portions of raw vegetables may increase stool volume, gas, or cramping.

A temporary lower fibre diet can feel more comfortable.

Do not stay on it forever unless your clinician or dietitian has given you a medical reason.

8. Dairy if Lactose Makes Symptoms Worse

A stomach infection can temporarily reduce lactase, the enzyme that digests lactose.

NIDDK notes that some people may have trouble digesting lactose for a month or longer after acute diarrhea.

If milk causes more gas, cramps, or watery stool, temporarily use lactose free options.

You do not need to avoid all dairy automatically if you tolerate it well.

The Most Important “Food” Is Actually Fluid

Diarrhea removes water and electrolytes from your body.

Dehydration is often the main immediate danger.

Useful fluids include:

• Water
• Oral rehydration solution
• Broth
• Other tolerated non alcoholic fluids

If nausea is present, take small frequent sips rather than a large glass all at once.

What Is Oral Rehydration Solution?

Oral rehydration solution, often called ORS, contains the right balance of water, glucose, and electrolytes to help the intestine absorb fluid.

It can be especially useful when diarrhea is frequent or dehydration risk is high.

NHS advice notes that a pharmacist may recommend oral rehydration powder that is mixed with water.

Follow the packet directions carefully.

More sugar does not make ORS work better.

In fact, a drink that is too sugary can worsen diarrhea.

Is a Sports Drink the Same as ORS?

No.

Sports drinks are made mainly for exercise related fluid loss.

They are not formulated in the same way as medical oral rehydration solutions.

For mild illness, many adults can stay hydrated with water, broth, and normal food.

When dehydration is a real concern, proper ORS is the better targeted option.

How Much Should You Drink?

There is no single eight glass or ten glass rule that fits everyone with diarrhea.

Your needs depend on:

• How often you have diarrhea
• Whether you are vomiting
• Your age
• Your body size
• Pregnancy
• Kidney or heart disease
• Other medical conditions

Drink regularly and watch for signs of dehydration.

People with heart failure, kidney disease, or other fluid restrictions should ask their clinician how much to drink.

Signs You May Be Getting Dehydrated

Watch for:

• Strong thirst
• Dry mouth
• Dark urine
• Urinating less often
• Dizziness
• Weakness
• Fatigue
• Sunken eyes

Confusion, fainting, very little urine, or severe weakness can signal more serious dehydration.

Should You Eat Low Fibre Food?

Sometimes, for a short time.

A January 2026 NHS dietitian resource from Guy's and St Thomas' recommends white bread, white rice, and white pasta rather than wholegrain options while diarrhea is active.

It also suggests cooking fruit and vegetables instead of eating them raw.

This can reduce rough material moving through the bowel.

However, this is a short term symptom strategy.

Once diarrhea improves, gradually return to your normal fibre intake unless you have a condition that requires a specific diet.

Should You Avoid All Fruit?

No.

Bananas and cooked or stewed fruits can be easier to tolerate.

The problem is often not fruit itself but:

• Very large portions
• Fruit juice
• Large amounts of fructose
• Tough skins or seeds during severe symptoms

Listen to your actual response rather than banning an entire healthy food group.

Should You Avoid All Vegetables?

No.

During active diarrhea, cooked carrots, zucchini, squash, or other soft vegetables may feel easier than large raw salads.

When symptoms improve, gradually return to your normal vegetables.

Long term vegetable restriction is not part of routine acute diarrhea recovery.

Does Yogurt Stop Diarrhea?

Not reliably.

Some yogurt products contain live cultures, but evidence for probiotic treatment depends on the specific strain, dose, condition, and patient.

NIDDK notes that experts do not consider probiotics a proven routine treatment for all diarrhea.

There is another issue.

Temporary lactose intolerance can appear after an intestinal infection, so dairy may actually make symptoms worse in some people.

Should You Take a Probiotic Supplement?

Do not assume you need one.

Probiotic supplements differ widely.

The word “probiotic” on a bottle does not mean every product has been proven to shorten your kind of diarrhea.

If diarrhea follows antibiotics, recurs often, or you have a weakened immune system, ask your clinician or pharmacist before adding a supplement.

What Should You Eat After Food Poisoning?

The same main rules apply.

Replace fluids first.

When your appetite returns, NIDDK says most people can go back toward their normal diet even if diarrhea has not completely stopped.

Gentle choices can include:

• Rice
• Potatoes
• Toast
• Oatmeal
• Bananas
• Eggs
• Chicken
• Soup

Avoid very fatty food, heavy alcohol intake, and large amounts of simple sugar while symptoms are active.

For more on causes, read the NextFitLife Causes of Diarrhea Guide.

What Should Children Eat With Diarrhea?

Children should not be kept without food for prolonged periods unless their medical team gives a specific reason.

NIDDK advises that children with acute diarrhea continue an age appropriate diet.

Infants should usually continue breast milk or formula.

The main risk in children is dehydration.

Ask a pediatric healthcare professional about oral rehydration solution when diarrhea is frequent, vomiting is present, or drinking is difficult.

Do not give adult antidiarrheal medicine to a child unless a healthcare professional says it is appropriate.

A Simple One Day Recovery Menu

This is a general example for an adult with uncomplicated acute diarrhea who can eat and drink. It is not a medical diet for chronic diarrhea, pregnancy complications, kidney disease, severe infection, or another medical condition.

Drink regularly through the day.

If you are losing a lot of fluid, use ORS according to medical or pharmacy advice.

When Can You Return to a Normal Diet?

You do not need to wait until every stool is perfectly formed.

NIDDK says most people can return to their normal diet when appetite returns.

If you temporarily reduced fibre, add higher fibre foods back gradually as diarrhea settles.

A simple progression may look like this:

1. Start with foods you tolerate.
2. Add lean protein.
3. Add cooked vegetables and fruit.
4. Return to normal portions.
5. Gradually bring back whole grains, beans, raw vegetables, nuts, and seeds.

There is no prize for staying on toast and rice longer than necessary.

What If Diarrhea Lasts for Weeks?

A short term recovery diet is not the answer to chronic diarrhea.

Diarrhea lasting four weeks or longer can be linked with:

• IBS
• Celiac disease
• Inflammatory bowel disease
• Microscopic colitis
• Bile acid diarrhea
• Lactose or fructose intolerance
• Medicine effects
• Pancreatic insufficiency
• Persistent infection

At that point, the goal is to find the cause rather than keep reducing your food choices.

Read the Causes of Diarrhea Guide for the wider differential.

Should You Take Loperamide?

Loperamide may help some adults with uncomplicated watery diarrhea.

It should not be treated as an automatic fix.

Avoid self treatment and seek advice when diarrhea is accompanied by:

• Blood
• High fever
• Severe abdominal pain
• Suspected invasive infection

Children need separate medical advice.

When Should You Get Medical Help?

Most mild diarrhea settles within a few days.

Seek medical advice sooner if you have:

• Blood or pus in the stool
• Black tar like stool
• Severe or constant abdominal pain
• High fever
• Repeated vomiting
• Signs of dehydration
• Six or more loose stools in one day
• Diarrhea that is not improving after about two days in an adult
• Recent antibiotics with significant watery diarrhea
• A weakened immune system
• Pregnancy with significant dehydration

Older adults and very young children can become dehydrated more quickly.

When Is Diarrhea an Emergency?

Seek urgent medical care for:

• Fainting
• New confusion
• Very little urine
• Severe weakness
• Signs of shock
• Large amounts of blood in the stool
• Severe constant abdominal pain
• Repeated vomiting with inability to keep fluids down

Food advice is not enough when severe dehydration or serious infection is possible.

Key Principles for Eating During Diarrhea

Food choices should support hydration and recovery without unnecessary restriction.

• You do not need to follow a restrictive BRAT diet for days. BRAT foods can be useful choices, but they are not a complete recovery diet.
• Fasting is not routine treatment. Most people can eat when they feel able and return toward their usual diet as appetite returns.
• Dairy does not need to be banned automatically. It should be reduced if temporary lactose intolerance makes symptoms worse.
• Raw fruit and vegetables are not permanently harmful. Cooked versions may simply be easier during active symptoms.
• Probiotics are not a universal diarrhea treatment. Evidence depends on the specific product and condition.
• Coconut water is not the same as medical ORS. Significant fluid loss needs the right balance of glucose and electrolytes.
• There is no fixed eight to ten cup rule for every person. Fluid needs depend on stool loss, vomiting, age, body size, and health conditions.
• Sports drinks are not equivalent to ORS.
• Low fibre eating is temporary. Fibre should usually return as symptoms improve.
• Persistent diarrhea needs diagnosis, not an endless bland diet.

Conclusion

The best foods to eat with diarrhea are not a secret cure. They are simply foods that can make eating easier while your bowel recovers and you replace lost fluid and electrolytes.

Start with fluids, eat when you feel able, choose gentle foods such as rice, bananas, potatoes, toast, oatmeal, lean chicken, eggs, cooked vegetables, and soup, and return toward your normal balanced diet as you improve. If diarrhea contains blood, causes significant dehydration or pain, or refuses to settle, stop focusing on food lists and get the cause checked.

References and Sources

The diet, hydration, and safety recommendations in this article were checked against current NHS, NIDDK, and major clinical resources. Full URLs are included below.