Published: March 2024
Last updated: July 16, 2026
Next review: July 2027
Written by: Adel Galal, Founder and Lead Writer at NextFitLife
Review status: Editorially reviewed and checked against current NHS and United States government health sources. This page has not been medically reviewed by a doctor or registered dietitian.
Reading time: About 15 minutes
Other causes include medicine, food intolerance, travel, stress, irritable bowel syndrome, inflammatory bowel disease, or another health condition.
Most short cases improve within a few days.
The main concern is losing too much water and too many salts.
Fluids are therefore more important than any single food.
The NHS advises drinking plenty of fluids, eating when you feel able, and avoiding fatty or spicy foods if they make symptoms worse.
There is no official NHS list of foods that cure diarrhea.
The best approach is to replace fluids, eat simple food when hunger returns, and seek medical help when warning signs appear.
This guide explains the safest foods to eat when you have diarrhea, useful drinks, foods that may worsen symptoms, and signs that indicate the need for medical care.
Foods to Eat When You Have Diarrhea - Quick Answer
Start with small sips of fluid.
Use a pharmacy oral rehydration solution if diarrhea is frequent or you show signs of dehydration.
Eat when you feel able.
Simple foods may feel easier at first.
Good choices may include:
- White rice
- Toast
- Plain pasta
- Potatoes without the skin
- Oatmeal
- Plain crackers
- Bananas
- Applesauce
- Cooked carrots
- Eggs
- Plain chicken
- White fish
- Tofu
- Simple soup
You do not need to eat only bananas, rice, applesauce, and toast.
A strict BRAT diet does not provide enough protein, fat, or nutrient variety for long use.
Get medical help for blood in the stool, black stool, severe pain, confusion, very little urine, repeated vomiting, or an inability to keep fluids down.
Editorial and Advertising Disclosure
This guide was written and editorially reviewed by Adel Galal.
Adel is a health and wellness writer.
He is not a doctor, gastroenterologist, pharmacist, or registered dietitian.
This guide cannot diagnose the cause of diarrhea.
NextFitLife uses display advertising to support the website.
Advertising does not decide the advice, sources, conclusions, or medical warnings on this page.
Read the
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Important Diarrhea Safety Note
Diarrhea can cause dehydration.
Dehydration can become serious.
Babies, young children, older adults, pregnant people, and people with weak immune systems can become ill more quickly.
People with diabetes, kidney disease, heart disease, or a prescribed fluid limit need personal advice.
Do not wait for food to fix severe symptoms.
Seek medical help when warning signs are present.
Why Foods to Eat When You Have Diarrhea Begin With Fluids
Diarrhea removes water and electrolytes from the body.
Electrolytes include sodium and potassium.
Your body needs them for muscles, nerves, blood pressure, and fluid balance.
The first step is to replace lost fluid.
Take Small Sips
Drink often.
Take small sips if you feel sick.
Large drinks may make nausea feel worse.
Eat When You Feel Able
You do not need to force food.
You also do not need to fast.
Most experts do not advise fasting or using a very restricted diet for short term diarrhea.
Start eating when your appetite returns.
Rest
Rest while your body recovers.
Stay home if the cause may be an infection.
Best Drinks to Use With Foods to Eat When You Have Diarrhea
Fluids are more important than any single food.
| Drink | How it may help | Important note |
|---|---|---|
| Water | Helps replace mild fluid loss | Water alone may not replace enough salts during heavy diarrhea. |
| Oral rehydration solution | Replaces water, glucose, and salts in measured amounts | Mix it exactly as the package says. |
| Clear broth | Provides fluid and some sodium | Ask for advice if you must limit sodium. |
| Diluted squash | May make drinking easier for some adults | Very sweet drinks may worsen diarrhea. |
| Milk | Provides fluid, protein, and nutrients | Temporary lactose problems may make symptoms worse. |
Oral Rehydration Solution
An oral rehydration solution contains water, glucose, and salts in measured amounts.
It helps replace fluid lost through diarrhea and vomiting.
You can buy oral rehydration sachets from a pharmacy.
Use the exact amount of water stated on the package.
Do not make it stronger.
Do not make it weaker.
Ask a pharmacist or doctor before using large amounts if you have kidney disease, heart disease, diabetes, or fluid restriction.
Are Sports Drinks Suitable?
Sports drinks are not the same as oral rehydration solution.
They may contain too much sugar and too little sodium for treating serious fluid loss from diarrhea.
Use a pharmacy oral rehydration product when dehydration is a concern.
Drinks That May Make Symptoms Worse
- Alcohol
- Energy drinks
- Strong coffee
- Large amounts of caffeinated tea
- Fizzy drinks
- Very sweet fruit drinks
- Large amounts of fruit juice
- Drinks containing sugar alcohols
The NHS advises avoiding fruit juice and fizzy drinks because they may make diarrhea worse.
Best Foods to Eat When You Have Diarrhea
The best food is food you can tolerate.
Simple meals may feel easier during active symptoms.
The following diarrhea recovery foods provide energy or protein without being very rich or spicy.
| Food group | Examples | Why it may feel easier |
|---|---|---|
| Plain starches | White rice, toast, pasta, crackers, noodles, peeled potatoes | They provide energy and are often easy to eat. |
| Soft cereals | Oatmeal, rice cereal, Cream of Wheat | They are soft and can be eaten in a small portion. |
| Soft fruit | Banana, applesauce, cooked apple, canned peach in juice | They are soft and may be easier than fruit with tough skins. |
| Cooked vegetables | Carrots, squash, peeled zucchini, green beans, mushrooms | Cooking makes them softer. |
| Protein foods | Eggs, chicken, turkey, white fish, tofu, plain yogurt | They help provide protein during recovery. |
| Simple soups | Chicken and rice soup, noodle soup, potato soup, carrot soup | They can provide fluid, salt, energy, and protein. |
Plain Rice, Pasta, Bread, and Potatoes
- White rice
- Plain pasta
- White bread
- Toast
- Plain crackers
- Boiled peeled potatoes
- Mashed potatoes with little added fat
- Plain noodles
These foods can provide energy when your appetite is low.
Oats and Simple Cereals
- Plain oatmeal
- Cream of Wheat
- Plain rice cereal
- Low-fibre breakfast cereal
Use a small portion at first.
Avoid adding a large amount of sugar, syrup, cream, or butter.
Bananas and Soft Fruit
- Banana
- Applesauce
- Peeled cooked apple
- Canned peach in juice
- Soft melon in a small amount
A large amount of fruit, juice, or dried fruit may worsen symptoms in some people.
Cooked Vegetables
- Cooked carrots
- Peeled zucchini
- Green beans
- Cooked squash
- Cooked mushrooms
- Peeled potato
Cook vegetables until soft.
Seeds, skins, and large raw salads may be harder to tolerate during active diarrhea.
Eggs, Chicken, Fish, and Tofu
- Boiled egg
- Plain scrambled egg
- Poached egg
- Skinless chicken
- Turkey
- White fish
- Tofu
Cook food well.
Avoid deep frying.
Use little oil at first if fat makes symptoms worse.
Simple Soup
- Chicken and rice soup
- Potato soup
- Carrot soup
- Noodle soup
- Clear broth with crackers
Avoid very spicy soup.
Check sodium if you have heart disease, kidney disease, or high blood pressure.
Foods to Eat When You Have Diarrhea for Breakfast
Keep breakfast simple.
Try one of these meals:
- Plain oatmeal with banana
- Toast with a boiled egg
- Rice cereal with lactose-free milk
- Plain crackers with applesauce
- Toast with a small amount of smooth nut butter
Start with a small portion.
Eat more only if you feel hungry.
Foods to Eat When You Have Diarrhea for Lunch
Lunch may include a plain starch, a protein food, and a cooked vegetable.
Simple lunch ideas include:
- White rice with chicken and cooked carrots
- Plain pasta with white fish
- Chicken and rice soup with toast
- Peeled potato with egg
- Rice with tofu and cooked zucchini
Drink water, broth, or oral rehydration solution as needed.
Foods to Eat When You Have Diarrhea for Dinner
Dinner does not need to be large.
Try one of these meals:
- Boiled potato with white fish
- Rice with a plain cooked egg
- Noodle soup with chicken
- Plain pasta with tofu
- Mashed potato with cooked carrots and turkey
Stop eating when you feel full.
Keep drinking small amounts of fluid.
One-Day Plan Using Foods to Eat When You Have Diarrhea
This is only an example.
Eat according to hunger and tolerance.
On Waking
Take small sips of water or oral rehydration solution.
Breakfast
Choose plain oatmeal with banana.
Or choose toast with a plain cooked egg.
Mid Morning
Try crackers or applesauce if you feel hungry.
Lunch
Choose white rice with plain chicken or tofu.
Add cooked carrots.
Afternoon
Try a banana, toast, or plain yogurt if tolerated.
Dinner
Choose a boiled potato with white fish or egg.
Add cooked zucchini or squash.
Before Bed
Drink enough to replace losses.
Do not force a large meal.
Foods to Avoid With Diarrhea
Not every person reacts to the same foods.
The following foods to avoid with diarrhea may make symptoms worse.
Fatty and Fried Foods
- Deep-fried food
- Greasy takeaway meals
- Fatty meat
- Heavy cream sauces
- Large amounts of butter or oil
Spicy Foods
- Hot chilli
- Very spicy curry
- Hot sauce
- Large amounts of pepper
Very Sugary Foods and Drinks
- Soda
- Sweet fruit drinks
- Large amounts of juice
- Candy
- Large desserts
- Syrups
Sugar Alcohols
Sugar-free gum and candy may contain sorbitol, mannitol, xylitol, or other sugar alcohols.
These can pull water into the bowel and make loose stools worse.
Caffeine
Caffeine may increase bowel activity in some people.
Limit strong coffee, energy drinks, and large amounts of caffeinated tea.
Alcohol
Alcohol can worsen dehydration.
Avoid it until you are well.
Milk and Lactose
Some people have trouble digesting lactose during and after diarrhea.
Limit milk, ice cream, and soft dairy foods if they increase gas, pain, or loose stools.
Lactose-free products may feel easier.
Raw High Fibre Foods
Large portions of bran, beans, raw vegetables, dried fruit, whole grains, nuts, and seeds may worsen cramps or stool volume during active symptoms.
Return to these foods slowly as you recover.
Is the BRAT Diet Still Recommended?
The BRAT diet means bananas, rice, applesauce, and toast.
These foods may be easy to eat for a short time.
They do not treat the cause of diarrhea.
They also do not provide enough protein, fat, or nutrient variety for long-term use.
Current guidance does not advise fasting or following a very restricted diet for most short cases of diarrhea.
You may use BRAT foods as part of a wider meal.
Add eggs, chicken, fish, tofu, yogurt if tolerated, potatoes, pasta, soup, and cooked vegetables.
Do Yogurt and Probiotics Help?
Probiotics are live germs used in some foods and supplements.
They are often sold for gut health.
The effect depends on the strain, dose, cause of diarrhea, age, and health of the person.
Research has not shown that every probiotic treats every type of diarrhea.
A probiotic supplement is not required for recovery.
Plain yogurt may fit if you tolerate it.
Stop yogurt if it causes more gas, cramps, or diarrhea.
Ask a doctor before using a probiotic if you have a weak immune system, serious illness, or a central line.
Foods and Fluids for Babies and Children
Children can become dehydrated quickly.
Call a health professional early if you are worried.
Keep Feeding
Continue breast milk or normal-strength formula.
Do not make the formula weaker.
Children can usually continue their normal age-suitable diet when they feel able.
Use Oral Rehydration Carefully
Ask a pharmacist, nurse, or doctor about the right product and amount.
Mix it exactly as directed.
Do Not Give Diarrhea Medicine Without Advice
The NHS says children under 12 should not be given medicine to stop diarrhea.
Get Medical Help if a Child Has
- Fewer wet nappies
- No tears when crying
- A dry mouth
- Sunken eyes
- Very low activity
- Blood in the stool
- Severe pain
- Repeated vomiting
- Refusal to drink or feed
- A fever that does not settle
Seek advice promptly for a baby under 12 months.
Older Adults and People at Higher Risk
Older adults can become dehydrated more quickly.
Thirst may also be less clear.
Seek early advice if the person is weak, confused, dizzy, passing little urine, or unable to drink.
Extra care is also needed for people who:
- Are pregnant
- Have diabetes
- Have kidney disease
- Have heart disease
- Have a weak immune system
- Have cancer
- Take several medicines
- Have a prescribed fluid limit
Oral rehydration products may need adjustment for some medical conditions.
Ask the medical team before using large amounts.
Medicine Safety
Some adults use loperamide for short relief.
It is not suitable for every case.
Ask a pharmacist or doctor before using it if you have:
- Blood in the stool
- A high fever
- Severe stomach pain
- Diarrhea after antibiotics
- Suspected bowel inflammation
- Pregnancy
- Liver disease
Do not give it to a young child unless a qualified clinician says to do so.
Antibiotics are not needed for every case.
A doctor should decide when they are needed.
How to Avoid Spreading a Stomach Bug
Diarrhea and vomiting can spread easily.
Wash your hands with soap and water.
Do this after using the toilet and before preparing food.
Clean toilet seats, taps, handles, and shared surfaces.
Wash dirty towels, bedding, and clothes separately.
Do not prepare food for other people while ill if you can avoid it.
Do not share towels or eating utensils.
The NHS advises staying away from work or school until at least 48 hours after the last episode of diarrhea or vomiting.
How to Return to Your Normal Diet
Add more normal food as your appetite returns.
You do not need to wait until every loose stool stops.
Step 1
Start with fluids and small, simple meals.
Step 2
Add protein foods such as eggs, chicken, fish, tofu, or yogurt if tolerated.
Step 3
Add more cooked vegetables and fruit.
Step 4
Return to whole grains, beans, raw vegetables, nuts, and seeds as symptoms settle.
Step 5
Keep drinking enough fluid.
Stop any food that clearly makes symptoms worse.
Do not stay on a very low fibre diet longer than needed.
When Diarrhea Needs Medical Help
Look for dehydration signs.
These may include:
- Very dark urine
- Passing little or no urine
- Dry mouth
- Strong thirst
- Dizziness
- Weakness
- Sunken eyes
- Confusion
- Fast breathing or heartbeat
Seek Urgent Medical Advice if You Have
- Blood in the stool
- Black or tar-like stool
- Severe stomach or rectal pain
- A fever that does not settle
- Repeated vomiting
- An inability to keep fluid down
- Diarrhea after recent antibiotics
- Symptoms after foreign travel
- Signs of dehydration
- Symptoms that are not starting to improve
Contact a clinician sooner if you are pregnant, older, immunocompromised, or have another serious health condition.
The NHS advises seeking medical help if diarrhea lasts more than seven days.
Call Emergency Services if You Have
- Severe confusion
- Difficulty breathing
- A sudden severe headache
- A stiff neck with light sensitivity
- Sudden severe stomach pain
- Blue, grey, pale, or blotchy skin
- Vomiting blood
- Collapse or no normal response
Conclusion
The safest foods to eat when you have diarrhea are simple foods you can tolerate while replacing lost fluid.
Start with water or an oral rehydration solution.
Eat small meals when hunger returns.
Rice, toast, potatoes, oats, eggs, chicken, fish, tofu, bananas, cooked vegetables, and soup may feel easier.
Do not depend on the BRAT diet alone.
Watch closely for dehydration, blood, fever, severe pain, or symptoms that do not improve.
Use this list of foods to eat when you have diarrhea to choose one gentle meal now, and contact a health professional if any warning signs are present.
References and Sources
- NHS. Diarrhea and Vomiting.Open guidance about fluids, eating when able, oral rehydration, infection control, medicine, and urgent warning signs.
- National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, and Nutrition for Diarrhea.Open guidance about normal food, restricted diets, fasting, lactose, sugar, caffeine, and foods that may worsen symptoms.
- National Institute of Diabetes and Digestive and Kidney Diseases. Treatment of Diarrhea.Open guidance about fluid replacement, electrolytes, oral rehydration, medicine, children, and probiotics.
- Centers for Disease Control and Prevention. Clinician Brief: Food Safety.Open guidance about foodborne diarrhea, severe symptoms, oral rehydration solution, sports drinks, and treatment cautions.
- MedlinePlus. When You Have Diarrhea.Open government supported guidance about fluids, small meals, simple foods, foods to limit, and medical warning signs.
Continue Reading on NextFitLife
Frequently Asked Questions
What are the best foods to eat when you have diarrhea?
Simple options include rice, toast, potatoes, pasta, oats, crackers, bananas, cooked carrots, eggs, chicken, fish, tofu, and soup. Eat when you feel able.
What should I drink when I have diarrhea?
Drink water and take small sips often. Use an oral rehydration solution when fluid loss is heavy or dehydration starts.
Is the BRAT diet recommended by the NHS?
The NHS does not publish a strict BRAT diet plan. These foods may be easy to eat, but a BRAT only diet is too limited for long use.
Can I eat eggs with diarrhea?
Yes, if you tolerate them. Choose boiled, poached, or plain scrambled eggs with little added fat.
Can I eat yogurt with diarrhea?
Plain yogurt may be fine for some people. Stop it if lactose causes more gas, pain, or loose stools.
Is banana good for diarrhea?
Banana is soft and easy to eat. It can be part of a recovery meal, but it does not cure diarrhea.
Should I stop eating when I have diarrhea?
No. You do not need to fast. Eat when your appetite returns and choose foods that you tolerate.
Are sports drinks good for diarrhea?
They are not the best treatment for serious fluid loss. Use a proper oral rehydration solution when dehydration is a concern.
When is diarrhea dangerous?
It may be dangerous when there is dehydration, blood, black stool, severe pain, fever, confusion, very little urine, repeated vomiting, or an inability to drink.
How long does diarrhea usually last?
The NHS says diarrhea often stops within five to seven days. Seek help sooner when symptoms are severe or you are at higher risk.
Is this article medical advice?
No. It is general education. A qualified medical professional should diagnose and treat ongoing or severe diarrhea.
Medical Disclaimer
This content is for education only.
It does not replace medical advice, diagnosis, testing, treatment, medicine review, or emergency care.
I am not a dermatologist or a doctor.
Always consult qualified medical professionals for diagnosis and treatment of any health condition.
Seek urgent help for blood in the stool, black stool, severe pain, confusion, very little urine, repeated vomiting, difficulty breathing, or an inability to keep fluids down.
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Health & wellness writer with 30+ years of experience in nutrition, fitness, and healthy aging. Founder of NextFitLife.com — evidence-based health guidance.
