What Can You Eat When I Have Diarrhoea?

When you have diarrhoea, the goal is to eat bland, low-fiber foods that are easy on your stomach while replacing lost fluids and electrolytes. The BRAT diet — bananas, rice, applesauce, and toast — is a classic starting point, but it is too restrictive for long-term use. Other safe options include plain crackers, boiled potatoes, clear broth, and well-cooked oats. The key is to avoid anything greasy, spicy, or high in fiber until your digestive system settles down.

What Foods Are Safest to Eat During Diarrhoea?

The safest foods are those that are bland, starchy, and low in insoluble fiber. Insoluble fiber, found in raw vegetables and whole grains, can speed up digestion and make diarrhoea worse. Soluble fiber, on the other hand, absorbs water and helps firm up stool.

Good choices include plain white rice, boiled or mashed potatoes without butter or milk, plain pasta, and saltine crackers. Bananas are especially helpful because they are easy to digest and provide potassium, which you lose when you have diarrhoea. Applesauce is another good option — it contains pectin, a type of soluble fiber that can help bulk up stool.

Well-cooked oatmeal or cream of wheat can also work, as long as you do not add milk or sugar. Clear broths like chicken or vegetable broth help with hydration and provide some sodium. The CDC recommends electrolyte solutions like Pedialyte for children, and adults can use them too, especially if diarrhoea is severe.

How Does the BRAT Diet Help With Diarrhoea?

The BRAT diet has been recommended for decades, but it is important to understand what it does and does not do. The acronym stands for bananas, rice, applesauce, and toast. These foods are all low in fiber and easy to digest, which gives your intestines a break.

Research published in the journal Pediatrics found that the BRAT diet is not nutritionally complete and should only be used for 24 to 48 hours. It lacks protein, fat, and several essential vitamins. The American Academy of Pediatrics now advises against using the BRAT diet as the sole treatment for diarrhoea in children, recommending instead a return to a normal, balanced diet as soon as the child can tolerate it.

For adults, the BRAT diet can be a helpful short-term tool, but you should add other bland foods like boiled chicken, plain fish, or eggs once your symptoms start to improve. Staying on the BRAT diet for more than two days can lead to nutritional gaps and make recovery slower.

What Drinks Are Best for Rehydration During Diarrhoea?

Replacing lost fluids and electrolytes is the most important thing you can do when you have diarrhoea. Water alone is not enough because you lose sodium, potassium, and chloride. Sports drinks like Gatorade contain sugar and electrolytes, but they are not ideal because the high sugar content can actually worsen diarrhoea.

The World Health Organization recommends oral rehydration salts (ORS) — a specific mix of salt, sugar, and water. You can buy ORS packets at most pharmacies. A simple homemade version is 1 liter of clean water mixed with 6 teaspoons of sugar and half a teaspoon of salt. The CDC states that ORS is the most effective way to prevent dehydration from diarrhoea.

Clear broths, coconut water (unsweetened), and diluted fruit juices like apple or white grape juice can also help. Avoid full-strength fruit juice, soda, coffee, and alcohol. These can pull more water into your intestines and make diarrhoea worse.

What Foods Should You Avoid When You Have Diarrhoea?

Some foods are known to trigger or worsen diarrhoea. High-fat and fried foods are hard to digest and can speed up bowel movements. Spicy foods containing chili or pepper can irritate the lining of your intestines. Dairy products, especially milk, cheese, and ice cream, can be problematic because diarrhoea often causes temporary lactose intolerance.

High-fiber foods like raw vegetables, whole grains, nuts, seeds, and beans should be avoided until symptoms resolve. Insoluble fiber acts like a scrub brush in your colon, which is not helpful when you already have loose stools. Caffeine and alcohol are both diuretics and can dehydrate you further.

Artificial sweeteners found in sugar-free gum, candy, and some drinks — particularly sorbitol and xylitol — are well-known causes of diarrhoea. A study in Alimentary Pharmacology & Therapeutics found that sorbitol can cause diarrhoea even in healthy people. Check labels carefully.

When Should You Consider Probiotics for Diarrhoea?

Probiotics are live bacteria that may help restore the balance of gut flora disrupted by diarrhoea. Some studies suggest that certain strains, particularly Lactobacillus rhamnosus GG and Saccharomyces boulardii, can shorten the duration of diarrhoea by about one day. Evidence is strongest for diarrhoea caused by antibiotics or infections.

However, the evidence is not uniform across all types of diarrhoea. A 2020 review in the Cochrane Database of Systematic Reviews concluded that probiotics likely reduce the duration of acute diarrhoea, but the quality of evidence is moderate at best. Not all probiotic products contain the same strains or doses, so results vary.

If you choose to take probiotics, look for products that list specific strains and colony-forming units (CFUs). Yogurt with live active cultures is a food source, but it may not deliver enough bacteria to make a difference. Some people report bloating or gas from probiotics, which can be uncomfortable during diarrhoea.

What Can You Eat When Diarrhoea Starts to Improve?

As your symptoms begin to subside, you can gradually add more foods back into your diet. Start with lean proteins like skinless chicken breast, turkey, fish, or eggs. These provide protein without much fat, which is easier on your digestive system.

Cooked vegetables like carrots, green beans, and zucchini are good next steps. They are easier to digest than raw vegetables because cooking breaks down some of the fiber. You can also try well-cooked rice or pasta, and eventually move to whole grains like brown rice or whole wheat bread if you tolerate them.

Dairy should be reintroduced slowly. Start with small amounts of yogurt or kefir, which contain less lactose than milk. If you notice symptoms return after eating dairy, you may have temporary lactose intolerance that can last a few weeks. The National Institute of Diabetes and Digestive and Kidney Diseases notes that this is common after a bout of infectious diarrhoea.

What Are Common Misconceptions About Eating During Diarrhoea?

One common myth is that you should stop eating entirely to give your bowels a rest. This is not true and can be harmful. Your body still needs energy and nutrients to fight off the infection or recover from the cause. The British Society of Gastroenterology advises continuing to eat small, frequent meals.

Another misconception is that yogurt is always safe. While yogurt with live cultures can help some people, many yogurts contain added sugar, which can worsen diarrhoea. Plain yogurt is the better choice, and even then, some people with severe lactose intolerance may not tolerate it.

Some people believe that drinking more water alone will fix dehydration. As mentioned, water does not replace the electrolytes you lose. Without sodium and potassium, your body cannot absorb the water properly, and you may still feel dehydrated. This is why oral rehydration solutions are recommended over plain water for moderate to severe diarrhoea.