What Should I Eat When I Have Diarrhoea?
Quick answer: Stick to the BRAT diet (bananas, rice, applesauce, toast) and bland, easily digestible foods. Avoid dairy, fatty foods, and raw vegetables until symptoms settle.
What to Eat
Bananas
Rich in pectin which helps firm up stools, and replenishes potassium lost during diarrhoea.
Plain white rice
Bland, low-fibre carb that binds the gut and is easy to digest.
Applesauce (unsweetened)
Pectin source that helps reduce loose stools — better than whole apples.
Plain white toast
Simple carbs that absorb excess water in the gut.
Boiled potatoes (no skin, no butter)
Easy on the gut, replaces lost electrolytes like potassium.
Plain boiled chicken or fish
Lean protein to maintain strength without stressing the digestive system.
Oral rehydration solution (ORS)
Replaces fluids and electrolytes — critical to prevent dehydration.
Probiotic foods (yoghurt with live cultures)
Can shorten the duration of diarrhoea by restoring gut flora.
Cooked carrots
Soft, low-fibre vegetable that is gentle on the gut.
What to Avoid
Dairy products (milk, cream, cheese)
Diarrhoea can temporarily cause lactose intolerance; dairy may worsen symptoms.
Fatty or fried foods
Hard to digest and can speed up bowel movements.
High-fibre vegetables (broccoli, cabbage, beans)
Can cause gas and worsen diarrhoea.
Spicy foods
Irritate the gut lining and worsen urgency.
Artificial sweeteners (sorbitol, xylitol)
Have a laxative effect — found in sugar-free gum and sweets.
Alcohol
Speeds up the digestive system and dehydrates you further.
Caffeine (coffee, tea, energy drinks)
Acts as a stimulant that speeds up gut motility.
Apple juice or other fruit juices
High in fructose which can worsen loose stools.
Hydration
Sip clear fluids constantly — water, diluted ORS, clear broth, or weak herbal tea. Aim for 200 ml of fluid after each loose bowel movement to prevent dehydration.
Tips
- •Follow the BRAT diet (Bananas, Rice, Applesauce, Toast) for the first 24–48 hours.
- •Return to a normal diet gradually — introduce bland foods first before heavier meals.
- •Wash hands thoroughly — diarrhoea is often caused by foodborne illness.
- •See a doctor if diarrhoea lasts more than 2 days, there is blood in stool, or symptoms are severe.