On good days, you probably don’t think twice about satisfying your food cravings. But when things get messy, it’s important to get your diet right first, especially if you’re dealing with diarrhea or loose motion. Diarrhea is when you experience loose, watery stools and need to go to the bathroom several times a day. It can bring symptoms like cramps, bloating, nausea, vomiting and in severe cases fever. Although it can often be managed at home, medical attention may be needed if diarrhea persists for more than a day or two. We have listed some foods for diarrhea that can help manage this digestive problem.

Foods for diarrhea

When it comes to recovering from diarrhea, you should choose simple and bland foods that are easy on your stomach and easy to digest. Here are 7 foods to stop diarrhea:

1. Brat diet

The BRAT regimen, short for banana, rice, applesauce and toast, is often prescribed for people experiencing gastrointestinal discomfort such as vomiting, diarrhea, or gastroenteritis. According to nutritionist Dr. Rohini Patil, “The idea behind this diet is to relax your bowels and reduce stool production.” Here’s how these foods can help reduce diarrhea:

Bananas: Bananas are a go-to fruit for managing diarrhea as they are gentle on the stomach. They are easy to digest and rich in potassium, which helps replenish electrolytes lost through diarrhea. The pectin in bananas also helps bulk up the stool.
Rice: Choose white rice over brown rice to manage diarrhea. White rice is lower in fiber and easier on your stomach than high-fiber foods like brown rice. You can also drink rice water, as it helps replenish lost fluids and electrolytes, while providing gentle energy.

Applesauce: Like bananas, applesauce is part of the BRAT diet and is easily digestible. It provides a source of soluble fiber and natural sugars that provide energy without upsetting the stomach.
White Toast: Plain white toast is bland and easily digestible, making it the perfect food to soothe an upset stomach. It can be paired with a small amount of jelly, honey, peanut butter or applesauce.

2. Lemon juice

Homemade lemonade made with fresh lemon juice, water and sugar or honey is the best drink you can try during diarrhea. Lemon is packed with anti-inflammatory and antibacterial properties that soothe painful bowels. While it may not stop diarrhea, the acidity of lemon juice helps balance pH levels in the digestive system, reducing cramping and bloating.

Also Read: 5 Healthy Drinks to Manage Diarrhea or Loose Motions

3. Coconut water

Coconut water is naturally rich in electrolytes such as potassium and sodium, making it an excellent choice for rehydration during diarrhea. According to a study published in the Journal of International Society of Sports Nutrition, coconut water rehydrates your body and reduces diarrhea symptoms. It is also low in sugar and can be easily tolerated by most people, even those with sensitive stomachs.

4. Electrolyte is water

It is important to keep your body hydrated during and after diarrhea. While water is the best way to restore lost fluids, electrolyte solutions such as oral rehydration solutions (ORS) are of great help in treating diarrhea and vomiting. They help replenish sodium, potassium and other essential electrolytes.

Health Shots recommends: 5 Best Electrolyte Powders to Stay Hydrated in Summer

5. Probiotics

According to Institute for Quality and Efficiency in Health Care, probiotics prevent diarrhea from going away faster in a day. Probiotic-rich foods contain some lactic acid bacteria that help restore the balance of gut flora, stopping diarrhea. Yogurt, kombucha, kefir, sauerkraut and kimchi are some of the best probiotics you can eat.

6. Broths and soups

“Broth-based soups made with chicken, beef, vegetables, or lean proteins provide much-needed hydration and electrolytes while being gentle on the digestive system,” explains Dr. Patil. Choose low-sodium and low-fat options, and avoid adding too many spices that can irritate the stomach.

7. Low fiber foods

Although fiber is known to promote better digestion, high-fiber foods during diarrhea can make it worse. So, choose a low-fiber diet that includes foods like white rice, pasta, and crackers until symptoms improve.

8. Baked potatoes

Baked potatoes are a bland yet filling option that provides a good source of carbohydrates for energy. “They are easily digested and provide potassium, an electrolyte lost through diarrhea,” says the expert. Be sure to peel the potatoes to remove any tough skins that make them difficult to digest.

5 Tips to Manage Diarrhea

• Drink plenty of fluids, including water, electrolyte solutions, and clear broths to prevent dehydration caused by fluid loss.
• Avoid spicy, greasy, or high-fiber foods, which can aggravate diarrhea and worsen symptoms.
• Avoid alcohol, coffee, soda, and other caffeinated or carbonated beverages.
• Give your body time to recover by getting plenty of rest and avoiding stressful activities that aggravate symptoms.
• Wash your hands often, especially before eating and after using the restroom, to avoid spreading germs and infections.

Diarrhea is serious and may require medical attention, which can be easily treated with medications and home remedies. So, try these remedies if you are struggling with diarrhea.