Leslie Massey
Diarrhoea is a common problem, characterised by frequent loose, watery stools, and can be accompanied by tummy cramps, nausea, abdominal pain, and vomiting. The condition can be very uncomfortable, but the right diet may help you recover. Doctors recommend eating bland, unflavoured foods that are easy to digest, such as bananas, rice, applesauce, and toast (the BRAT diet). It is also important to stay hydrated by drinking plenty of fluids, such as water, coconut water, or oral rehydration solutions, to replace lost fluids and electrolytes.
What to eat when you have diarrhea
| Characteristics | Values |
|---|---|
| Food type | Bland, soft, and easily digestible |
| Examples | Bananas, rice, applesauce, toast, crackers, chicken, turkey, fish, beef, pork, white fish, mashed potatoes, sorbets, jellies, yoghurt, kombucha, kimchi, sauerkraut, kefir, hot breakfast cereals, oatmeal |
| Nutrients | Soluble fibre, potassium, electrolytes, sodium, vitamins, protein |
| Drinks | Clear fluids, oral rehydration solutions, water, coconut water, clear broths (chicken or beef broth), Pedialyte, weak coffee, sports drinks |
| Foods to avoid | Fatty, sweet, spicy, or insoluble fibre foods, alcohol, caffeine, dairy, artificial sweeteners |
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What You'll Learn
Eat bland, soft foods
Eating bland, soft foods is a good way to help manage the symptoms of diarrhoea. This is because they are easy to digest and can help to soothe the digestive system.
Bland foods such as bananas, rice, applesauce, and toast (the BRAT diet) are often recommended for those suffering from diarrhoea. Bananas, in particular, are a good source of potassium and soluble fibre, which can help to replenish lost electrolytes and absorb liquids in the intestines for smoother stool movement. Rice is also easy to digest and has binding properties that help to solidify loose stools. It is best to have rice plain or cooked with chicken broth, rather than paired with dairy or fats, as these are known triggers of diarrhoea symptoms.
Other bland foods that can be included are crackers, pasta, and chicken, which is a good source of protein and can be prepared in a way that helps to replenish lost nutrients. Lightly prepare chicken by baking, broiling, or steaming it, and baste it with water or chicken broth to keep it juicy. Chicken soup can also be soothing for the stomach and help to replace lost electrolytes.
In addition to the BRAT diet, there are other soft foods that can be easily digested and help to manage diarrhoea. These include white fish, mashed potatoes, sorbets, and jellies. It is also important to eat foods that contain soluble fibre, such as oat bran, fruit, and vegetables, as this helps to soak up water and bulk out stools, slowing down the time it takes for them to pass through the gut.
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Focus on hydration
Diarrhoea is a common problem, but it can be very uncomfortable. It involves the frequent passing of loose, watery stools. The condition can lead to dehydration, which is its biggest threat, so staying hydrated is one of the most important things to remember when suffering from diarrhoea. Dehydration is brought about by the loss of large amounts of fluid and much-needed electrolytes from your body.
It is recommended that you drink plenty of fluids to replenish your body's lost fluids. This includes clear fluids like water, coconut water, and oral rehydration solutions, which are better than plain water for older people and children. Oral rehydration solutions are available over the counter and contain the right concentration of salts to replace fluids and electrolytes. Clear broths like chicken or beef broth without any grease, Pedialyte, and weak coffee are also recommended. Sports drinks can also be beneficial as they provide salt and other electrolytes, but be sure to check the label to ensure they are low in sugar and free from artificial sweeteners, which can trigger diarrhoea symptoms.
It is important to avoid drinks that can irritate your digestive tract and accelerate fluid loss, such as carbonated, caffeinated, and alcoholic drinks, which often contain artificial sweeteners, sugar, and caffeine. These substances can trigger diarrhoea symptoms and prolong the condition.
In addition to oral rehydration solutions, eating salty pretzels made from white flour can help restore electrolytes and sodium lost during diarrhoea.
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Avoid fatty, sweet, or spicy foods
When experiencing diarrhoea, it is important to remember that the food you eat can affect how your gut functions and may help manage your symptoms. It is recommended to avoid fatty, sweet, or spicy foods as they may worsen your diarrhoea.
Firstly, fatty foods should be avoided as they are known triggers of diarrhoea symptoms. When preparing chicken, a bland meat that is easy to digest, do not add oil or butter. Instead, opt for baking, broiling, or steaming. Other lean meats such as turkey, fish, beef, and pork can also be consumed. It is important to ensure that the meat has minimal fat. Similarly, when consuming rice, avoid pairing it with dairy and fats. Instead, opt for plain rice or rice cooked with chicken broth.
Sweet foods, especially those with artificial sweeteners, should also be avoided as they can prolong diarrhoea. This includes sports drinks, carbonated beverages, and alcoholic drinks, which often contain high amounts of sugar and artificial sweeteners. These ingredients can irritate your digestive tract, trigger diarrhoea symptoms, and accelerate fluid loss. Instead, focus on consuming foods with natural sugars, such as fruits.
Lastly, spicy foods should be avoided as they can irritate the gut and trigger diarrhoea symptoms. It is important to opt for bland foods that are easy to digest when experiencing diarrhoea. This will help to soothe the digestive system and prevent further irritation.
In summary, avoiding fatty, sweet, or spicy foods when experiencing diarrhoea is crucial to managing your symptoms. Opting for bland, easily digestible foods will help soothe your digestive system and prevent further discomfort.
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Eat foods with soluble fibre
Eating foods with soluble fibre is an effective way to help manage diarrhoea. Soluble fibre helps to slow down the time it takes for food to pass through the gut, which can ease diarrhoea symptoms. This is because soluble fibre attracts and absorbs water in the gut, removing excess fluid and thus reducing the frequency of loose stools.
Fibre is an important part of a balanced diet, and this is especially true for people with gastrointestinal conditions such as irritable bowel syndrome (IBS). For those with IBS, the type of fibre consumed can help or hurt, depending on the symptoms being experienced. When experiencing diarrhoea, it is recommended to eat foods rich in soluble fibre and to avoid insoluble fibre. Insoluble fibre does not dissolve in water and so can speed up the passage of food through the gut, which may worsen diarrhoea.
There are many foods that contain soluble fibre, including fruits and vegetables, as well as oats, beans, bran, and barley. Oat bran, in particular, is a good choice as it helps to soak up water and bulk out stools. White fish, mashed potatoes, sorbets, and jellies are also easily digestible food options that can help when experiencing diarrhoea.
It is important to note that while fibre supplements are available, they may not be as beneficial as whole foods. It is always best to consult with a doctor or healthcare professional before making any significant changes to your diet or taking supplements.
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Consume foods with electrolytes
When you have diarrhoea, it's important to consume foods and drinks that contain electrolytes to help replenish those that have been lost. The biggest threat of diarrhoea is dehydration, caused by the loss of fluids and electrolytes from the body.
Bananas are a great source of potassium, which helps to restore electrolytes. They are also a good source of soluble fibre, which helps to absorb liquids in the intestines and ease digestive issues. Another option is salty pretzels made from white flour, which will help restore electrolytes and sodium lost during diarrhoea.
Chicken soup is an easily digestible source of protein that helps to replace lost nutrients, including electrolytes. It's a good idea to prepare chicken without oil or butter, so stick to baking, broiling or steaming. You can also eat other lean meats such as turkey, fish, beef and pork.
Clear broths like chicken or beef broth without any grease, coconut water, and sports drinks are also good options for restoring electrolytes.
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Frequently asked questions
Doctors recommend eating bland, unflavored foods such as bananas, rice, applesauce, and toast (the BRAT diet). Other good foods to eat include yogurt, kombucha, kimchi, sauerkraut, and kefir.
Foods and drinks with artificial sweeteners, alcohol, and caffeine should be avoided as they can prolong diarrhea. Fatty, sweet, or spicy foods may also make diarrhea worse.
It is important to drink plenty of fluids such as water, coconut water, clear broths, and oral rehydration solutions to replace lost fluids and electrolytes.
Staying off work or school until your diarrhea has cleared up is recommended. It is also important to eat when you are able and continue to drink more fluids than usual to avoid dehydration.
Diarrhea usually clears up in a few days, but if it lasts more than 3 days, medical attention is required. For children, immediate medical attention is critical.
