Most cases of diarrhea resolve on their own within two to three days, and the single most important thing you can do is replace the fluid you’re losing. Beyond that, a few targeted strategies, from what you eat to over-the-counter options, can shorten symptoms and keep you comfortable while your gut recovers.
Hydration Comes First
Loose, watery stools pull water and electrolytes out of your body far faster than normal. Even a mild case can tip you toward dehydration if you’re not actively drinking. The early signs are subtle: increased thirst, darker urine, dry mouth, and feeling lightheaded when you stand up. Moderate dehydration, roughly a 10% loss of body weight in fluid, causes skin that stays “tented” when you pinch it rather than snapping back into place.
Water alone isn’t enough because you’re also losing sodium and potassium. Oral rehydration solutions (sold as packets or premixed drinks at most pharmacies) contain the right balance of sugar and salts to help your intestines absorb fluid efficiently. If you don’t have one on hand, clear broths, diluted fruit juice, and coconut water all provide some electrolytes. Sports drinks work in a pinch, though they tend to be higher in sugar than ideal. Aim to take small, frequent sips rather than gulping large amounts, which can sometimes trigger more cramping.
What to Eat (and What to Skip)
You may have heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s not wrong exactly, but it’s no longer the recommended approach. The Cleveland Clinic notes that the BRAT diet lacks calcium, vitamin B12, protein, and fiber, and following it for more than a day or two can actually slow recovery by starving your body of the nutrients it needs to heal. For children, the American Academy of Pediatrics considers it too restrictive to use at all.
The current advice is simpler: eat as tolerated. Start with soft, bland foods if your stomach is still uneasy (plain crackers, boiled potatoes, cooked carrots, chicken breast), then broaden back to your normal diet as soon as you feel ready. Your gut lining repairs itself faster when it has real nutrition to work with. Avoid greasy, fried, or heavily spiced foods until things settle down. Dairy can be tricky because a temporary drop in the enzyme that digests lactose is common during a bout of diarrhea, so you may want to hold off on milk for a day or two even if you normally tolerate it fine.
Coffee and alcohol both speed up gut motility and can make loose stools worse. Sugar-free candies and gums that contain sugar alcohols like sorbitol are also worth avoiding, since they draw water into the intestines.
Over-the-Counter Medications
Two widely available drugs can help manage symptoms while your body fights off whatever triggered the diarrhea.
Loperamide (the active ingredient in Imodium) slows the contractions of your intestines, giving them more time to absorb water. The standard adult dose is two caplets after the first loose stool, then one caplet after each subsequent loose stool, up to a maximum of four tablets in 24 hours for the over-the-counter version. It works quickly and is useful when you need relief for travel or work, but it’s best avoided if you have a high fever or bloody stools, because slowing the gut down during a serious infection can do more harm than good.
Bismuth subsalicylate (Pepto-Bismol, Kaopectate) takes a different approach. It has both mild antibacterial properties and an antisecretory effect, meaning it reduces the amount of fluid your intestines dump into stool. It’s particularly well studied for traveler’s diarrhea. The tradeoff: it can turn your tongue and stool black temporarily, which is harmless but startling if you aren’t expecting it. Avoid it if you’re allergic to aspirin, since the two are chemically related.
Probiotics That Have Evidence Behind Them
Not all probiotics are interchangeable. The strain matters, and two in particular have the strongest track records for diarrhea.
A yeast-based probiotic called Saccharomyces boulardii has been shown in meta-analyses to shorten diarrhea duration by roughly a day and a half compared to standard care alone. The same analyses found that people taking it were significantly more likely to be fully cured and had fewer side effects than those on placebo. You can find it in pharmacies under brand names like Florastor.
Lactobacillus rhamnosus GG (often labeled LGG) is the other well-studied option. Clinical guidelines from Cincinnati Children’s Hospital recommend a dose of at least 10 billion colony-forming units per day, started as early as possible and continued for five to seven days. Earlier dosing appears to produce better results.
Probiotics are generally safe for healthy adults and children. They work best as an add-on to hydration and normal eating, not as a replacement.
Common Triggers and How to Avoid Them
Understanding what caused your diarrhea can help you prevent the next episode. Viral gastroenteritis (the “stomach bug”) is the most common culprit and spreads through contaminated surfaces, food, or close contact. Thorough handwashing with soap, especially before eating and after using the bathroom, is the single most effective prevention measure.
Food poisoning from bacteria like Salmonella or E. coli typically comes from undercooked meat, unwashed produce, or food left at room temperature too long. Traveler’s diarrhea hits when you encounter bacteria your gut isn’t accustomed to, usually through tap water or street food in regions with different sanitation standards. Sticking to bottled or boiled water and fully cooked dishes cuts the risk substantially.
Medications are another frequent cause. Antibiotics disrupt the balance of bacteria in your gut, and diarrhea is one of their most common side effects. If you’re on a course of antibiotics and develop loose stools, taking a probiotic (especially S. boulardii, which isn’t killed by antibiotics since it’s a yeast) can help.
Ongoing or recurring diarrhea lasting more than a couple of weeks points to something else entirely: food intolerances (lactose, fructose, gluten), irritable bowel syndrome, or inflammatory bowel conditions. These need a different workup and won’t respond to the acute strategies described here.
Signs That Need Medical Attention
Most diarrhea is unpleasant but self-limiting. A few specific warning signs change that picture:
- Blood or black color in your stool, which can signal a bacterial infection or bleeding in the digestive tract.
- Fever above 102°F (39°C), suggesting your body is fighting a more serious infection.
- Severe abdominal or rectal pain beyond normal cramping.
- Signs of dehydration that aren’t improving with fluids: very dark urine, dizziness, little or no urination, extreme thirst, or skin that stays tented when pinched.
- Duration beyond two days in adults without any improvement.
For young children, the timeline is shorter. Diarrhea that doesn’t improve within 24 hours, a fever over 102°F, no wet diaper in three or more hours, or any blood in the stool all warrant prompt evaluation.