For most cases of upset stomach and diarrhea, a combination of staying hydrated, eating bland foods, and using the right over-the-counter medication will get you through it. Most people recover from viral stomach bugs within one to three days. The key is managing symptoms, avoiding foods that make things worse, and watching for signs of dehydration.
Over-the-Counter Medications That Help
Two medications dominate the pharmacy aisle for diarrhea relief, and they work differently. Bismuth subsalicylate (the active ingredient in Pepto-Bismol) targets both upset stomach and diarrhea. It coats the stomach lining, reduces inflammation, and has mild antibacterial properties, making it a solid choice when you’re dealing with nausea, cramping, and loose stools at the same time.
Loperamide (Imodine) works specifically on diarrhea by slowing down the movement of your intestines, giving your body more time to absorb water from stool. It won’t do much for nausea or stomach pain, but it’s more effective at stopping frequent trips to the bathroom. Adults should stay under 8 mg per day unless directed otherwise.
One important safety note: bismuth subsalicylate contains a compound related to aspirin. Children and teenagers recovering from the flu, chickenpox, or other viral infections should not take it because of the risk of Reye’s syndrome, a rare but serious condition that affects the brain and liver.
What to Eat (and What to Skip)
You may have heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s still a useful starting point when you’re at your sickest, but it’s no longer recommended as a strict plan for more than a day or two. It lacks calcium, vitamin B12, protein, and fiber. In children, the American Academy of Pediatrics says following BRAT for more than 24 hours can actually slow recovery because the gut needs nutrients to heal.
Think of BRAT as a reminder of the types of foods that are gentle on your stomach. Other good options include plain crackers, boiled potatoes, plain chicken, and broth-based soups. As soon as you feel up to it, start adding more variety back in. Your gut recovers faster when it has something nutritious to work with.
What you avoid matters just as much as what you eat. Several common foods and drinks actively worsen diarrhea:
- Caffeine speeds up your intestines. Coffee, tea, cola, and chocolate can all increase diarrhea.
- Sugar-free gum and candy contain sugar alcohols like sorbitol and xylitol, which pull water into the intestines and cause loose stools even in healthy people.
- High-fructose foods can trigger the same bloating and diarrhea as lactose intolerance. This includes obvious culprits like soft drinks and processed sweets, but also naturally high-fructose foods like apples, pears, and dried fruits.
- Dairy products are harder to digest when your gut is inflamed, even if you’re not normally lactose intolerant.
- Greasy or fried foods stimulate contractions in the digestive tract that can worsen cramping and urgency.
Hydration Is the Priority
Diarrhea drains water and electrolytes from your body fast. Dehydration is the main reason stomach bugs become dangerous, especially in young children and older adults. You lose more fluid than you realize with each episode, and if you’re also vomiting, the deficit builds quickly.
Water alone isn’t ideal because it doesn’t replace lost sodium and potassium. Oral rehydration solutions (sold as Pedialyte or store-brand equivalents) are the most effective option. Clear broths, diluted fruit juice, and sports drinks also help, though sports drinks tend to have more sugar than is ideal. Take small, frequent sips rather than gulping large amounts, which can trigger more nausea.
Watch for these signs that dehydration is becoming serious in adults: dark-colored urine, urinating much less than usual, extreme thirst, dizziness, confusion, or skin that stays pinched up instead of flattening back immediately. In infants and young children, look for no wet diapers for three hours, no tears when crying, sunken eyes, rapid heartbeat, or unusual crankiness. Severe dehydration needs medical treatment right away.
Ginger for Nausea
Ginger has a long reputation as a stomach settler, and there’s some science behind it. The active compounds in ginger help speed up gastric emptying, meaning food moves through the stomach instead of sitting there and causing that heavy, nauseated feeling. Research on ginger supplements found that doses of up to 1 gram per day, taken for at least four days, significantly reduced vomiting compared to placebo.
You don’t need supplements to get the benefit. Ginger tea (made from fresh sliced ginger steeped in hot water), ginger chews, or flat ginger ale can all help with the nausea side of things. Ginger won’t stop diarrhea directly, but calming your stomach enough to keep fluids down is half the battle.
Probiotics Can Shorten Recovery
Certain probiotic strains help restore the balance of bacteria in your gut and can reduce how long diarrhea lasts. The best-studied strain for acute diarrhea is a yeast-based probiotic called Saccharomyces boulardii. It’s been shown to help with traveler’s diarrhea, antibiotic-associated diarrhea, and general infectious diarrhea by decreasing the frequency of bowel movements.
The evidence is particularly strong for antibiotic-associated diarrhea. In studies, S. boulardii cut the rate of diarrhea roughly in half, from about 19% down to 8.5% in adults and from 21% to 9% in children. If your stomach issues started after beginning a course of antibiotics, a probiotic is worth adding. Look for it by name on the label, as not all probiotics target diarrhea equally. Lactobacillus rhamnosus GG is another well-supported strain for this purpose.
How Long It Should Last
Most viral gastroenteritis, the standard stomach bug, resolves within one to three days. Antibiotics won’t help because they fight bacteria, not viruses. Bacterial infections can take longer but often clear on their own as well. Food poisoning from toxins (like staph) tends to hit hard and fast but typically resolves within 24 hours.
If diarrhea continues for more than 24 hours without improvement, or if you notice blood in your stool, a fever above 102°F (39°C), or signs of dehydration that aren’t improving with fluids, it’s time to get medical attention. For infants and elderly adults, that threshold is lower: any signs of dehydration or inability to keep fluids down warrants a call to a healthcare provider.