Nourishing Choices: What to Eat When You Have Diarrhea

Dealing with diarrhea can be uncomfortable and draining. While it’s important to let your digestive system rest, it’s equally crucial to consume foods that aid recovery and prevent dehydration. In this guide, what to eat when you have diarrhea we’ll explore a range of easily digestible, nutrient-rich options to help you navigate this temporary discomfort.

1. Bananas: Nature’s Digestive Aid Bananas are a go-to option when dealing with diarrhea. They are gentle on the stomach, rich in potassium, and help restore lost electrolytes. The soluble fiber in bananas can also help bulk up stool.

2. White Rice: The Stomach Soother Plain white rice is easily digestible and can help bind loose stools. It provides essential carbohydrates for energy without causing additional stress on the digestive system.

3. Applesauce: Gentle Fiber Boost Opt for unsweetened applesauce as it’s low in fiber and easy on the stomach. The natural sugars in applesauce provide a quick source of energy, while pectin, a soluble fiber, can help firm up stools.

4. Toast (Plain White Toast): The Bland Savior Toast made from white bread is gentle on the stomach and can help absorb excess fluids. It provides easily digestible carbohydrates without aggravating digestive discomfort.

5. Boiled Potatoes: Easy-to-Digest Carbs Boiled potatoes are a good source of easily digestible carbohydrates and potassium. They provide energy without adding unnecessary stress to the digestive tract.

6. Yogurt: Probiotic Powerhouse Opt for plain, unsweetened yogurt with live active cultures. Probiotics in yogurt can help restore the balance of healthy bacteria in the gut, aiding in faster recovery from diarrhea.

7. Chicken or Vegetable Broth: Hydration and Nutrients Broths are easy to digest and provide essential electrolytes and nutrients. They also help keep you hydrated, which is crucial during bouts of diarrhea.

8. Lean Protein: Gentle on the Stomach Incorporate lean proteins like skinless chicken, turkey, or tofu. They are easy to digest and provide essential amino acids for muscle repair and overall well-being.

9. Cooked Carrots: Nutrient-Rich and Easy to Digest Cooked carrots are rich in vitamins and minerals and are gentle on the digestive system. They provide essential nutrients without adding unnecessary fiber.

10. Herbal Teas: Soothing Hydration Certain herbal teas like chamomile or peppermint can help soothe the digestive tract. Opt for caffeine-free options and avoid adding sugar or dairy.

11. Steamed Fish: Easily Digestible Protein Fish, especially varieties like cod or sole, are mild and easy to digest. They provide high-quality protein without adding stress to the digestive system.

12. Avoid: High-Fiber Foods, Dairy, and Spicy Foods During bouts of diarrhea, it’s best to avoid high-fiber foods like whole grains, raw vegetables, and fruits with tough skins. Dairy products can exacerbate symptoms in some individuals. Additionally, spicy and heavily seasoned foods may irritate the digestive tract.


Choosing the right foods when dealing with diarrhea can make a significant difference in your comfort and recovery. Opt for bland, easily digestible options that provide essential nutrients without adding unnecessary stress to your digestive system. Remember to stay well-hydrated and consult a healthcare professional if symptoms persist.