Diarrhea Diet: What Foods To Eat?

Diarrhea has a way of making food suddenly seem like the enemy. You might be hungry, but the thought of eating anything substantial feels risky when your stomach is already unsettled. The tricky part is that your body still needs fluids, energy, and nutrients while it recovers.

A few days of simpler meals often feels much more manageable than trying to eat normally. Bananas, rice, toast, broth, and other mild foods tend to sit more comfortably, while certain foods are better left alone until your stomach settles. What you put on your plate during those uncomfortable days makes a noticeable difference in how you feel.

The Best Foods to Eat When You Have Diarrhea

An upset digestive system usually does better with simple foods than large, heavy meals. You do not need to stop eating altogether, and there is no single meal that works perfectly for everyone. Start with small portions of foods that are mild, low in fat, and relatively easy to digest. Some of the best foods to eat when you have diarrhea include:

• Bananas: Soft, mild, and easy to eat when your appetite is limited. Bananas also contain potassium, an electrolyte lost through frequent loose stools.
• White rice: Plain rice provides carbohydrates for energy without a lot of fat, seasoning, or fiber.
• Applesauce: Its smooth texture makes applesauce an easy option when heavier foods do not sound appealing. Choose varieties without large amounts of added sugar.
• Plain toast: Toast provides simple carbohydrates while keeping the meal light. Skip butter and rich spreads until symptoms improve.
• Plain crackers: Crackers are easy to nibble on when a full meal feels like too much.
• Boiled or baked potatoes: Potatoes provide carbohydrates and potassium. Keep them plain rather than adding cheese, cream, or lots of butter.
• Cooked carrots: Thoroughly cooked vegetables are generally gentler on the digestive system than raw vegetables.
• Plain chicken: Baked or boiled skinless chicken provides protein without the extra grease associated with fried foods.

Smaller meals throughout the day may also feel more comfortable than three large meals.

Broth and Soup Make Eating a Little Easier

When diarrhea has been frequent, a full plate of food may sound unappealing. Broth-based soups offer a lighter alternative while providing fluid, sodium, and some nourishment. They are also easy to adjust based on how much food you feel ready to eat. Chicken broth, vegetable broth, or simple soup with rice, noodles, potatoes, or well-cooked vegetables are good choices. As your appetite returns, adding lean chicken gives the meal more substance. Keep soups simple while symptoms continue. Creamy soups, spicy broths, and recipes containing lots of oil or cheese may be harder on an irritated stomach.

What Should You Drink When You Have Diarrhea?

Food is only part of recovering from diarrhea. Frequent loose stools cause the body to lose water and electrolytes, so replacing those fluids becomes especially important. Drinking regularly throughout the day helps prevent those losses from becoming more serious. Good options include:

• Water
• Oral rehydration solutions
• Electrolyte beverages
• Clear broth
• Caffeine-free herbal tea

If drinking a full glass makes your stomach feel worse, take smaller, frequent sips instead.   Very sugary beverages are best limited because large amounts of sugar may worsen diarrhea for some people. Most electrolyte beverages contain large amounts of sugar.  You may want to consider diluting those types of beverages to reduce the risk of making the diarrhea worse. Watch for signs of dehydration, including very dark urine, urinating less than usual, dry mouth, dizziness, or unusual weakness. More significant symptoms deserve medical attention.

Is the BRAT Diet Still Recommended for Diarrhea?

The BRAT diet stands for bananas, rice, applesauce, and toast. These foods have long been associated with diarrhea because they are bland, relatively easy to digest, and often more appealing when your stomach feels unsettled. They remain useful options, but there is no need to eat only those four foods. A diet limited to bananas, rice, applesauce, and toast does not provide enough variety or nutrition for an extended period. Instead, think of them as starting points when deciding what foods to eat when you have diarrhea. As symptoms improve, add other simple foods such as potatoes, soup, cooked vegetables, oatmeal, eggs, or lean protein. If something noticeably worsens your symptoms, return to foods you were tolerating well and try expanding your meals again later.

Foods to Absolutely Avoid When You Have Diarrhea

Your digestive system is already working through an irritation, infection, or another cause of diarrhea. Certain foods place additional stress on digestion or may make loose stools, cramping, and discomfort worse. Even foods you normally eat without a problem may need to stay off your plate temporarily. While diarrhea continues, avoid:

• Fried and greasy foods: High-fat meals are harder to digest and may worsen diarrhea.
• Spicy foods: Hot sauces, peppers, and heavily spiced dishes may further irritate the digestive tract.
• Rich or fatty meats: Bacon, sausage, fatty cuts of meat, and similar foods may feel especially heavy.
• Creamy or dairy-heavy foods: Milk, ice cream, creamy sauces, and similar foods may worsen symptoms, particularly if temporary lactose sensitivity develops.
• Raw vegetables: Their higher fiber content may be difficult to tolerate while diarrhea continues.
• Beans and legumes: These may contribute to gas, bloating, and digestive discomfort.
• Very sugary foods and drinks: Large amounts of sugar may draw additional water into the intestines and worsen loose stools.
• Artificial sweeteners: Certain sugar substitutes may have a laxative effect.
• Coffee and other caffeinated drinks: Caffeine may stimulate the digestive system.
• Alcohol: Alcohol may irritate the digestive tract and contributes to dehydration.

These restrictions are temporary. Once your stomach settles, most foods may gradually return to your regular meals.

How Long Should You Follow a Bland Diet After Diarrhea?

A bland diet is useful during recovery, but toast and rice do not need to become your entire menu for days on end. Once diarrhea starts improving and your appetite returns, begin moving back toward your usual diet. Add foods gradually rather than jumping immediately into a large, rich meal. You might begin with rice and broth before introducing potatoes, oatmeal, eggs, cooked vegetables, lean protein, and other familiar foods. Pay attention to how you feel after eating. If a food brings back cramping or worsens diarrhea, give your stomach more time before trying it again. Most people are able to broaden their diet as their digestive system settles.

When Diarrhea Needs Medical Attention

Many short episodes of diarrhea improve with hydration, rest, and temporary dietary changes. Persistent or severe diarrhea is different, especially when other symptoms appear alongside it. Waiting too long to seek care may allow dehydration or another problem to become more serious. Seek medical evaluation for diarrhea accompanied by blood in the stool, severe abdominal pain, persistent vomiting, high fever, significant weakness, or signs of dehydration. Diarrhea that continues without improvement also deserves attention.

Young children, older adults, and people with certain medical conditions may become dehydrated more quickly. Diarrhea following recent travel, medication changes, or suspected foodborne illness may also require medical evaluation depending on the symptoms.

Urgent Care for Diarrhea Across the Tampa Bay Area

When diarrhea is not improving or concerning symptoms develop, TGH Urgent Care powered by Fast Track provides convenient care throughout the greater Tampa Bay area. We have several locations servicing Hillsborough, Pinellas, Pasco, Lee, and Charlotte counties. Find the location closest to you here. Our centers are open 7 days a week from 8 a.m. to 8 p.m. Patients may also use our Save My Spot e-Check-in to fill out forms electronically before arriving for an expedited check-in.

Get Help When Diarrhea Is Not Improving

Eating gentle foods and replacing lost fluids often helps during a mild bout of diarrhea, but persistent or worsening symptoms should not be ignored. If diarrhea is not improving, dehydration becomes a concern, or other troubling symptoms appear, visit TGH Urgent Care powered by Fast Track for evaluation and treatment. Find your nearest location across Hillsborough, Pinellas, Pasco, Lee, and Charlotte counties and use Save My Spot e-Check-in before your visit for an expedited check-in experience.