What to Eat With Diarrhea: Foods That Help and Avoid

Quick answer

Hydrate first, then bland foods; avoid fatty, sugary and dairy-heavy foods

Drink small, frequent amounts of water, oral rehydration solution or clear broths. Return to normal eating as soon as you can; the old advice to fast is outdated. Easy-to-digest foods include white rice, bananas, applesauce, toast, plain crackers, boiled potatoes, oatmeal, chicken, eggs and cooked vegetables. Avoid fatty and fried foods, spicy dishes, caffeine, alcohol, sugary drinks, sugar-free products with sorbitol or mannitol and, for a few days, large amounts of dairy. Probiotics may modestly shorten diarrhoea. See a doctor for blood in stool, fever, severe pain, dehydration, symptoms beyond 2–3 days (sooner in children) or in high-risk groups.

Important. Blood or black stools, high fever, severe abdominal pain, signs of dehydration (very dark urine, dizziness, dry mouth, no urination for 8 hours) or diarrhoea in babies, older people, pregnancy or immune suppression needs prompt medical care.

First: replace fluids and salts

Sip water, oral rehydration solution (ORS), clear broth, diluted fruit juice or weak tea throughout the day.
ORS packets contain the ideal balance of salts and glucose and are the best option, particularly for children and older adults.
Avoid sports drinks, sodas and undiluted juices as the main fluid, since they are high in sugar and low in salt.
Aim to replace each loose stool with at least a cup of fluid.
Take small, frequent sips if you feel nauseated.
See gastroenteritis viral (Spanish) for infectious causes.

Do I need to stop eating?

No. Fasting is not necessary and may delay recovery, since the gut lining needs nutrients. Resume your usual foods as soon as you feel hungry, starting with gentle choices in small portions and gradually widening your diet over a day or two. Children and breastfed babies should continue to feed as normal, with extra fluids.

Foods that are usually well tolerated

Starchy foods: white rice, plain pasta, boiled or mashed potatoes, toast, plain crackers, oatmeal, cream of wheat.
Fruit: ripe bananas (rich in potassium), applesauce, peeled cooked apple or pear.
Protein: skinless chicken or turkey, white fish, eggs (boiled or scrambled without much fat), tofu.
Cooked vegetables: carrots, courgette, squash and peeled potatoes.
Soups: clear broth, chicken and rice soup, vegetable soup.
Yoghurt with live cultures may be tolerated and may help restore gut bacteria.
Salty foods (broth, pretzels) help replace sodium.

Foods and drinks to avoid for a few days

Fried, greasy and fatty foods.
Spicy foods and heavy sauces.
Caffeine (coffee, strong tea, energy drinks) and alcohol.
Sugary drinks and sweets, and fruit juices in large amounts.
Sugar-free gum, sweets and “diet” products with sorbitol, mannitol or xylitol.
Large amounts of high-fibre foods such as raw vegetables, whole grains, beans and bran.
Gas-forming foods (cabbage, onions, beans) if bloating.
Large portions of milk and cream, which may be poorly tolerated temporarily (lactose).

What about the BRAT diet?

The BRAT diet (bananas, rice, applesauce, toast) is a traditional recommendation, and these foods are indeed gentle and easy to eat. However, the diet is low in protein, fat and many nutrients, so it should not be followed for more than a day or two. Current guidance encourages a broader range of simple foods and a rapid return to normal eating.

Probiotics and supplements

Some probiotics (Lactobacillus rhamnosus GG and Saccharomyces boulardii) modestly reduce the duration of infectious diarrhoea and the risk of antibiotic-associated diarrhoea. Evidence is moderate; they are generally safe in healthy people, but should be avoided in severely immunocompromised patients. Zinc is recommended for children in countries where deficiency is common. See probióticos (Spanish) and antidiarreicos (Spanish).

Children and babies

Keep breastfeeding or formula feeding; give ORS in small frequent amounts.
Older children can resume their usual diet as soon as they are hungry.
Avoid giving fruit juices, sodas and sports drinks in place of ORS.
Do not give anti-diarrhoea drugs to young children without advice.
Seek medical care early for infants and signs of dehydration (sunken eyes, no tears, dry mouth, few wet nappies, lethargy).

When to see a doctor

Blood or pus in the stool, or black stools.
Fever above 38.5 °C, or severe abdominal pain.
Signs of dehydration or being unable to keep fluids down.
Diarrhoea lasting more than 2–3 days (earlier for children, older people and pregnancy).
Recent antibiotics, hospital stay or travel to high-risk areas.
Weak immune system or chronic illness.
Persistent diarrhoea for over 2–4 weeks needs investigation.

Three common situations

Stomach bug with watery stools for a day: hydrate, eat bland foods when hungry and rest.

Diarrhoea after antibiotics: hydrate, eat simple foods and contact your doctor if severe or with fever or cramps.

Diarrhoea after eating dairy in a person who suspects lactose intolerance: avoid dairy temporarily and discuss testing.

Rebuilding after diarrhoea

After the acute phase, gut function may take a week or two to normalise. Eat regular small meals, reintroduce fibre, dairy and fruit gradually, keep drinking fluids and continue with probiotic-containing foods if you like them. Wash hands thoroughly, prepare food safely and avoid sharing utensils to prevent spreading infection. If symptoms recur or persist beyond a couple of weeks, ask your doctor about testing for infections, intolerances or inflammatory conditions.

Key points to remember

Replace fluids, eat gentle foods as soon as you can, avoid greasy, sugary and caffeinated items, and seek help for warning signs. Our nutrition team can help if diarrhoea is recurrent or you suspect intolerances.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.

Questions about what to eat with diarrhea

These answers are general information and do not replace an examination or individual medical advice.

What is the best thing to eat with diarrhea?

Bland, easy-to-digest foods such as rice, bananas, toast, boiled potatoes, chicken and soup, alongside plenty of fluids.

Should I stop eating dairy?

Reduce it temporarily if it worsens symptoms; plain yoghurt is often tolerated.

Is the BRAT diet recommended?

It is gentle, but not nutritionally complete; use it only briefly and widen the diet quickly.

What should I drink?

Water, oral rehydration solution, broth and weak tea; avoid sugary drinks, alcohol and caffeine.

Can I take probiotics?

Some may shorten diarrhoea modestly; they are not a substitute for fluids.

When should I worry?

With blood, high fever, severe pain, dehydration or if diarrhoea lasts more than a few days.

Sources

This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.