The most important thing you can do for diarrhea is replace the fluid and electrolytes your body is losing. Beyond that, eating the right foods, avoiding the wrong ones, and using over-the-counter medications strategically can shorten your misery and get you back to normal faster. Most acute diarrhea resolves within two to three days on its own, but what you eat, drink, and take during that window makes a real difference in how you feel.
Hydration Comes First
Diarrhea pulls water and essential minerals out of your body with every trip to the bathroom. Replacing that fluid is more urgent than eating the right food or taking the right pill. Water alone isn’t ideal because it doesn’t contain the sodium and potassium your gut needs to actually absorb that fluid efficiently. That’s why oral rehydration solutions exist. The formula recommended by the World Health Organization contains a precise balance of glucose and sodium (75 milliequivalents per liter of each) at a total concentration designed to maximize absorption through the intestinal wall.
You can buy premade oral rehydration solutions at any pharmacy. Sports drinks are a step up from plain water but contain more sugar and less sodium than an ORS, so they’re not a perfect substitute. Broth-based soups are another solid option because they deliver salt, fluid, and a small amount of calories at the same time. The goal is to drink small, frequent sips rather than gulping large amounts, which can trigger nausea.
What to Eat (and When)
You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s a useful starting point because those foods are bland and easy on an irritated gut, but it’s no longer the go-to recommendation. The American Academy of Pediatrics specifically advises against following it strictly for kids because it lacks calcium, protein, vitamin B12, and fiber. For adults, sticking to BRAT-only foods for more than a day or two can actually slow recovery by starving your body of the nutrients it needs to heal.
Think of BRAT as a concept rather than a menu. The principle is to eat soft, bland, low-fat foods. When you’re at your worst, that might mean plain rice, saltine crackers, boiled potatoes, dry cereal, or oatmeal. As your stomach settles, start adding more nutritious options: scrambled eggs, skinless chicken or turkey, and well-cooked vegetables. The sooner you can return to a normal, balanced diet, the faster your gut lining recovers.
Foods and Drinks That Make It Worse
Some foods actively pull water into your intestines, which is the opposite of what you want. Sugar alcohols are a common culprit. Sorbitol, found in sugar-free gum, mints, and many “diet” products, causes gas, cramping, and diarrhea in doses as low as 5 to 20 grams per day. Above 20 grams, full-blown diarrhea is likely. Check ingredient labels for sorbitol, maltitol, xylitol, and mannitol. These sweeteners also occur naturally in certain fruits like apples, pears, prunes, peaches, and dried fruits like dates and raisins, so those are worth avoiding during a bout of diarrhea.
Other common triggers include dairy products (many people temporarily lose some ability to digest lactose when the gut lining is inflamed), greasy or fried foods, caffeine, and alcohol. Fruit juices are deceptive because they seem hydrating but their high sugar content can draw more water into the intestines and worsen loose stools.
Over-the-Counter Medications
Two main options are available without a prescription. The first, loperamide (sold as Imodium), works by slowing down the muscle contractions in your intestines. This gives your gut more time to absorb water from stool, reducing both the frequency and urgency of bathroom trips. Adults should not exceed 8 mg per day when using it over the counter. It’s approved for children age 2 and older but should not be given to younger children.
The second option, bismuth subsalicylate (Pepto-Bismol), coats the lining of the stomach and intestines and reduces inflammation. It’s generally effective for mild diarrhea and the cramping that comes with it. However, it contains a salicylate compound related to aspirin, which means it should not be given to children under 12. It also should not be used for children or teenagers with flu or chickenpox symptoms due to the risk of Reye’s syndrome, a rare but serious condition. If you take blood thinners or other medications containing aspirin or salicylates, avoid bismuth subsalicylate or check with a pharmacist first.
Neither medication is appropriate if you have a high fever or bloody stools, which can signal a bacterial infection that needs different treatment.
Probiotics That Actually Help
Not all probiotics are equally useful for diarrhea. Two specific strains have the strongest clinical evidence: Lactobacillus rhamnosus GG (often labeled LGG) and Saccharomyces boulardii (a beneficial yeast). Both have been shown to reduce the duration of acute diarrhea by roughly one day. They’re also the most effective strains for preventing and treating antibiotic-associated diarrhea, which occurs because antibiotics disrupt the normal balance of bacteria in your gut.
Look for these strain names on the label rather than grabbing a generic probiotic. They’re available as capsules, powders, and chewable tablets. Starting a probiotic at the onset of symptoms gives the best results.
Ginger for Cramping and Nausea
Ginger has well-established anti-nausea properties, which is why it’s classified as a broad-spectrum antiemetic in drug databases. For diarrhea specifically, animal research suggests ginger can reduce intestinal hypersensitivity and calm the inflammatory response that drives cramping and loose stools, particularly in people with diarrhea-predominant irritable bowel syndrome. The evidence in humans is still developing, but ginger tea or small amounts of fresh ginger are low-risk and can ease the nausea and abdominal pain that often accompany diarrhea.
Zinc for Children Under Five
For young children, zinc supplementation is a specific and well-supported intervention. The WHO recommends 20 mg of elemental zinc per day for 10 to 14 days for children with acute diarrhea, with a lower dose of 10 mg per day for infants under six months. Zinc helps restore the intestinal lining and supports immune function. This recommendation applies primarily in settings where zinc deficiency is common, but pediatricians in all regions may recommend it depending on the child’s situation.
Signs That Need Medical Attention
Most diarrhea passes on its own, but certain symptoms signal something more serious. For adults, diarrhea lasting more than two days without improvement, a fever above 102°F (39°C), or bloody or black stools all warrant a visit to a doctor. For children, the timeline is shorter: seek medical attention if diarrhea doesn’t improve within 24 hours, or if the child has a high fever or blood in the stool. Signs of significant dehydration in anyone include sunken eyes, skin that stays tented when you pinch it, very dark urine, and dizziness or lightheadedness when standing.