What Foods Help Diarrhea And Which To Avoid?

When diarrhea hits, the right foods can settle your stomach and the wrong ones can make things much worse. The BRAT diet — bananas, rice, applesauce, and toast — has been the standard advice for decades. But research has moved beyond that simple list. Today we know that what you eat during diarrhea depends on the cause, your symptoms, and how your body responds to different foods. Some foods help by adding bulk to stool. Others replace lost nutrients. And many popular “remedies” actually draw water into the gut and make diarrhea worse.

What Exactly Happens to Your Digestive System During Diarrhea?

Diarrhea means your stool is passing through your colon too quickly for water to be absorbed. The result is loose, watery bowel movements. This can happen because of an infection, food intolerance, medication side effects, or a chronic condition like irritable bowel syndrome.

Your gut lining becomes more sensitive during diarrhea. The tiny finger-like projections called villi that normally absorb nutrients can get flattened or damaged. This is especially true with viral infections like norovirus or rotavirus. When villi are damaged, your body cannot digest certain foods properly, especially dairy and complex carbohydrates.

The CDC reports that diarrhea causes about 179 million cases of acute gastroenteritis in the United States each year. Most cases resolve on their own within a few days. But during that time, your body loses water and electrolytes — sodium, potassium, chloride — that need to be replaced.

This is why the first priority is not food at all. It is fluid. The World Health Organization recommends oral rehydration solutions made with clean water, salt, and sugar. But once you can keep liquids down, food choices matter.

What Foods Help Diarrhea According to Research?

Bananas are one of the best foods for diarrhea. They are easy to digest and rich in potassium, which you lose rapidly during diarrhea. Research published in the Journal of Clinical Gastroenterology found that bananas also contain pectin, a soluble fiber that absorbs excess fluid in the gut and adds bulk to stool.

White rice is another top choice. Unlike brown rice, white rice has the bran removed, making it much easier on an irritated digestive tract. The starch in white rice acts as a binding agent. One study in the Journal of Pediatric Gastroenterology and Nutrition found that rice-based oral rehydration solutions reduced stool output more effectively than glucose-based solutions in children with acute diarrhea.

Applesauce provides pectin and some natural sugars for quick energy. But it is important to choose unsweetened applesauce. Added sugars can worsen diarrhea by drawing water into the bowel through osmosis.

Toast made from refined white bread provides simple carbohydrates that are gentle on the stomach. Whole wheat toast contains too much insoluble fiber, which can speed up bowel movements and make diarrhea worse.

Beyond the BRAT diet, research supports a few other foods. Plain crackers like saltines are well-tolerated. Boiled potatoes without butter or oil provide starch and potassium. Clear broths made from chicken or vegetables provide sodium and fluid. Cooked carrots are gentle and provide vitamin A, which supports gut lining repair.

Which Foods Make Diarrhea Worse and Should Be Avoided?

Dairy products are the most common trigger. During diarrhea, many people develop temporary lactase deficiency. The villi that produce lactase — the enzyme that breaks down milk sugar — are damaged. This means milk, cheese, ice cream, and yogurt can cause cramping and worsen diarrhea. The exception is plain yogurt with live cultures for some people, but it is safest to avoid all dairy until symptoms resolve.

Fried and fatty foods are hard to digest. Fat stimulates the gut to contract, which speeds up transit time. This includes fast food, processed meats, chips, and anything deep-fried. The American Gastroenterological Association recommends avoiding high-fat foods during acute diarrhea.

Sugar-free foods containing sorbitol, xylitol, or mannitol are a hidden problem. These sugar alcohols are poorly absorbed and pull water into the colon. Many sugar-free candies, gums, and desserts contain them. Some studies suggest that even small amounts can trigger diarrhea in sensitive people.

Caffeine and alcohol both act as diuretics. They increase urine output and can worsen dehydration. Caffeine also stimulates intestinal contractions. Coffee, tea, soda, and energy drinks should be avoided.

Spicy foods containing capsaicin can irritate an already inflamed gut lining. This includes chili peppers, hot sauce, and curry dishes. Some people report that spicy food helps with certain types of chronic diarrhea, but during an acute episode it is best avoided.

Many people ask about fiber. The answer depends on the type. Soluble fiber found in oats, bananas, and apples helps. Insoluble fiber found in whole grains, nuts, seeds, and raw vegetables can make diarrhea worse. Stick to cooked, peeled, and soft foods until you are better.

What Does Research on What Foods Help Diarrhea And Which To Avoid Show?

Research on the BRAT diet has evolved significantly in the last decade. The original BRAT diet was very restrictive and low in calories, protein, and fat. Prolonged use can lead to malnutrition, especially in children. A 2016 review in the journal Nutrients concluded that the BRAT diet is safe for short-term use — 24 to 48 hours — but should not be extended beyond that.

Modern research supports a broader approach called the B.R.A.T.Y. diet which adds yogurt with live cultures. Some studies suggest that probiotics can shorten the duration of infectious diarrhea by about 24 hours. A meta-analysis in the Cochrane Database of Systematic Reviews found that certain probiotic strains, particularly Lactobacillus rhamnosus GG and Saccharomyces boulardii, reduced diarrhea duration in children.

But probiotics are not a one-size-fits-all solution. Different strains help different types of diarrhea. The evidence is strongest for antibiotic-associated diarrhea and infectious diarrhea in children. For traveler’s diarrhea and chronic conditions like IBS, the evidence is mixed.

The World Health Organization still recommends oral rehydration salts as the first-line treatment for diarrhea. Food alone is not enough to replace lost fluids and electrolytes. But once rehydration is underway, eating the right foods can speed recovery.

Some people report that bone broth helps with diarrhea. Strong evidence is limited, but bone broth does provide collagen, glycine, and electrolytes. These nutrients may support gut lining repair. As of 2026, there is no clinical trial specifically testing bone broth for acute diarrhea, so this remains anecdotal.

What About the BRAT Diet for Children?

Children are more vulnerable to dehydration from diarrhea than adults. The CDC reports that diarrhea causes about 1.5 million outpatient visits and 200,000 hospitalizations in children under five each year in the United States.

The BRAT diet was originally developed for children. But pediatric guidelines have changed. The American Academy of Pediatrics now recommends continuing age-appropriate solid foods during diarrhea, as long as they are not high in fat or sugar. This includes breast milk or formula for infants, along with foods like mashed bananas, rice cereal, and well-cooked vegetables.

The problem with the BRAT diet for children is that it is too low in calories for growing bodies. A child with diarrhea needs energy to heal. A 2013 study in the Journal of Pediatric Gastroenterology and Nutrition found that children who ate a normal diet during diarrhea recovered faster than those restricted to the BRAT diet alone.

For children, the priority is rehydration. Oral rehydration solutions are the standard. Once the child can keep fluids down, offer small amounts of gentle foods every two to three hours. Watch for signs of dehydration including dry mouth, no tears when crying, and fewer wet diapers or bathroom trips.

How Long Should You Follow a Diarrhea Diet?

The diarrhea diet is not meant to be long-term. Most cases of acute diarrhea resolve within three to five days. You should follow the gentle diet for 24 to 48 hours, then slowly reintroduce normal foods.

Start with the BRAT foods and clear liquids. On day two or three, add well-cooked vegetables, lean poultry without skin, and eggs. Avoid dairy, spicy foods, and high-fiber foods for at least three days after symptoms stop.

If diarrhea lasts longer than two weeks, it is considered chronic. Chronic diarrhea has different causes including IBS, inflammatory bowel disease, celiac disease, or medication side effects. The dietary approach for chronic diarrhea is different and should be guided by a healthcare provider.

Some people find that a low-FODMAP diet helps with chronic diarrhea, especially in IBS. FODMAPs are fermentable carbohydrates that draw water into the gut and produce gas. A dietitian can help you identify which specific foods trigger your symptoms.

What to Avoid During Diarrhea — Common Mistakes

• Drinking only water without electrolytes. Water alone does not replace the sodium and potassium you lose.
• Taking anti-diarrhea medications if you have a fever or bloody stool. These can make infections worse.
• Eating high-fiber foods thinking they will “bulk up” stool. Insoluble fiber speeds things up.
• Drinking sports drinks as a substitute for oral rehydration solutions. Sports drinks have too much sugar and not enough electrolytes.
• Going back to a normal diet too quickly. Your gut needs time to heal.

Another common mistake is avoiding all food entirely. Some people think that starving the gut will stop diarrhea. But your body still needs nutrients to repair the intestinal lining. Small, frequent meals of gentle foods are better than fasting.

Some people also overuse probiotics during acute diarrhea. While certain strains help, taking a high-dose multi-strain probiotic during an active infection can sometimes cause more gas and bloating. Stick to one well-studied strain and follow the dosage on the product.