When you have diarrhea, the best foods are bland, easy to digest, and rich in soluble fiber: think white rice, bananas, plain toast, oatmeal, boiled potatoes, and simple broths. These foods help firm up loose stools without irritating your gut. Just as important is what you avoid and how you stay hydrated, since dehydration is the biggest immediate risk.
Why the BRAT Diet Isn’t Enough
You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s a decent starting point for the first day when you feel your worst, but it’s no longer recommended as a strict plan. The Cleveland Clinic notes that it lacks calcium, vitamin B12, protein, and fiber, all of which your body needs to actually recover. For children, the American Academy of Pediatrics says following a strict BRAT diet for more than 24 hours may slow down recovery rather than help it.
Instead of limiting yourself to just those four foods, use them as a foundation and expand from there as your stomach allows. The goal is to eat small, frequent meals of gentle foods rather than restricting yourself so much that your body can’t heal.
Foods That Help Firm Up Stools
Soluble fiber is your best friend during a bout of diarrhea. It dissolves in water and forms a gel-like material in your stomach, which slows digestion and absorbs excess liquid in your intestines. That’s the mechanism that turns watery stools more solid.
Good sources of soluble fiber that are also gentle on an upset stomach include:
- Oatmeal (plain, not flavored varieties with added sugar)
- Bananas (especially slightly underripe ones)
- Applesauce or peeled, cooked apples
- White rice
- Boiled or mashed potatoes (without butter or cream)
- Carrots (cooked, not raw)
- Plain toast or crackers (white bread is easier to digest than whole grain during illness)
You can also add lean protein as you start feeling better. Plain baked chicken, eggs, and simple broth-based soups give your body building blocks for repair without adding fat or complexity that could trigger another round of cramping.
Foods and Drinks to Avoid
Some foods actively make diarrhea worse by pulling more water into your intestines or speeding up digestion. Fried and greasy foods are among the biggest offenders. High-fat meals are harder to break down and can intensify cramping.
You should also steer clear of:
- Gas-producing vegetables: broccoli, peppers, beans, peas, corn, and leafy greens
- Caffeine, alcohol, and carbonated drinks, all of which stimulate the gut or draw water into the intestines
- Dairy products, especially if they seem to worsen your symptoms or cause bloating (temporary lactose sensitivity is common during diarrhea because the gut lining is irritated)
- Sugar-free candies and gums containing sugar alcohols like sorbitol, which have a well-known laxative effect
- Berries, prunes, and dried fruit, which contain insoluble fiber or natural laxative compounds
Spicy food is worth avoiding too. Capsaicin can irritate an already inflamed digestive tract and speed up gut motility, which is the opposite of what you want.
Hydration Matters More Than Food
Dehydration is the most dangerous part of diarrhea, especially for young children and older adults. Every loose stool pulls water and electrolytes out of your body, so replacing both is critical. Plain water helps, but it doesn’t contain the sodium and potassium you’re losing.
Broths (chicken, beef, or vegetable) are one of the easiest ways to get fluids plus sodium. Sports drinks work in a pinch, though they tend to be high in sugar. Oral rehydration solutions are the gold standard. You can make one at home using a recipe based on World Health Organization guidelines: mix about 4 cups of water with half a teaspoon of salt and 2 tablespoons of sugar. The sugar isn’t just for taste. It helps your intestines absorb the sodium and water more efficiently.
Sip steadily throughout the day rather than drinking large amounts at once, which can trigger nausea. If you’re also vomiting, take very small sips every few minutes. Coconut water is another option that naturally contains potassium, one of the key electrolytes lost during diarrhea. Bananas and boiled potatoes also contribute potassium through food.
Probiotics Can Shorten Recovery
Certain probiotics help restore the balance of bacteria in your gut and can reduce how long diarrhea lasts. Two strains have the strongest evidence behind them. One is found in many yogurt and supplement brands (often labeled LGG on the package), and the other is a beneficial yeast commonly sold as a standalone supplement. Research compiled by the NIH shows both can shorten a bout of infectious diarrhea by roughly one day.
Probiotics are especially useful if your diarrhea was triggered by antibiotics. Antibiotics kill off beneficial gut bacteria along with harmful ones, which commonly causes loose stools. In studies, taking probiotics alongside antibiotics cut the risk of antibiotic-related diarrhea roughly in half for both adults and children. Plain yogurt with live active cultures is the simplest food-based source, and it’s typically well tolerated even by people avoiding other dairy during illness, because the fermentation process breaks down much of the lactose.
A Simple Meal Plan for the First Few Days
On day one, when symptoms are at their peak, keep things minimal: plain white rice or toast, bananas, clear broth, and plenty of fluids. Eat small amounts every few hours rather than full meals. Your appetite will likely be low, and that’s fine.
By day two, if your stools are starting to firm up, you can add oatmeal, boiled potatoes, plain eggs, crackers, cooked carrots, and applesauce. A small cup of plain yogurt with live cultures can help your gut start rebuilding its bacterial balance. Continue drinking broth or an oral rehydration solution between meals.
By day three or four, most people can gradually reintroduce their normal diet. Add foods back one at a time so you can identify anything that triggers a setback. Dairy, high-fiber vegetables, and fatty foods should be the last things you bring back. If you rush back to rich or heavy meals, you’ll often pay for it with another round of cramping.
When Diarrhea Needs Medical Attention
Most cases of diarrhea resolve within a couple of days with the right foods and fluids. But certain signs mean food alone isn’t the answer. According to the National Institute of Diabetes and Digestive and Kidney Diseases, adults should contact a doctor if diarrhea lasts more than 2 days, if they develop a high fever, or if they’re passing six or more loose stools per day. Black, tarry stools or stools containing blood or pus need immediate attention.
For children, the threshold is lower: diarrhea lasting more than one day, any fever in infants, or refusal to eat or drink for more than a few hours warrants a call. People who are pregnant, over 65, on antibiotics, or have weakened immune systems are more vulnerable to complications and should stay in close contact with their doctor throughout the illness.