You need to know what to eat to ease your diarrhea symptoms in the most effective and healthy way possible. The list of foods to eat when you have diarrhea NHS offers several dietary solutions to help you recover quickly. This section will explore these solutions, including the BRAT diet, clear liquids, foods high in soluble fiber, foods rich in probiotics, and low-fat protein sources.


The recommended diet for diarrhea is a variation of the BRAT diet, consisting of foods that are easy to digest and can help alleviate symptoms.

  • Bananas: High in potassium and low in fiber, bananas can help firm up loose stools.
  • Rice: Plain, white rice is a good carbohydrate source and can help bulk up stools.
  • Applesauce: Easy on the stomach and high in pectin, applesauce can help to ease diarrhea symptoms.
  • Toast: Dry toast or crackers can provide relief while adding carbohydrates to the diet.
  • Broth-based soups: Chicken or vegetable broth soups provide electrolytes and fluids that may have been lost due to diarrhea.

It is important to avoid sugary or fatty foods, dairy products, caffeine, and alcohol while following this diet. Consulting with a healthcare professional is advised if symptoms persist or worsen.

Research has shown that following the BRAT diet alone may not provide all necessary nutrients. Therefore, it is recommended to gradually reintroduce regular, healthy foods after diarrhea has subsided.

One individual reported having success following the BRAT diet and taking probiotics daily for a few days. However, consulting with a medical professional before beginning any new dietary supplements is advised.

Bananas: the perfect food for when you’re feeling down ‘n’ out or just need a quick pick-me-up – just try not to slip on the peels on the way to the loo.


As a food to eat when experiencing diarrhea, bananas have unique properties that aid digestion and soothe the digestive tract.

  • Bananas are rich in potassium, an essential mineral that helps regulate fluid balance in the body.
  • They contain pectin, a soluble fiber that promotes gut health and can ease symptoms of diarrhea.
  • Green, unripe bananas contain more resistant starch, which can help regulate bowel movements.
  • Bananas are low in fat and easy to digest, making them an ideal food for upset stomachs.
  • They also provide simple carbohydrates for energy during times of illness-induced fatigue.
  • Ripe bananas can be mashed or blended into a smoothie for those who have trouble chewing or swallowing solid foods.

In addition to their digestive benefits for diarrhea sufferers, bananas are a versatile fruit with many culinary uses. Their flavor and texture vary depending on the ripeness, making them suitable for sweet and savory dishes.

Historically, explorers traveling through Central America first introduced bananas to the Western world in the late 1800s. Today they are one of the most popular fruits worldwide and are beloved for their convenience and health benefits.

If rice is a life-saving food for those with diarrhea, does that mean it’s a grain-iac’s dream come true?


Opting for a starchy, bland diet is often recommended when experiencing diarrhea, and ‘.2 Rice’ is an excellent food option that meets these criteria. In addition, rice can help reduce the frequency and severity of bowel movements due to its high insoluble fiber content.

Below is a table showcasing the nutritional benefits of 100g cooked white rice – a commonly consumed type in Western countries.


Calories        129

Carbohydrates        28g

Protein        2.7g

Fat        0.3g

Fiber        0.4g

Potassium        35mg

It’s worth noting that choosing brown rice over white can increase fiber and nutrient intake, but beware that it may also worsen some symptoms of diarrhea due to its higher insoluble fiber content.

When consuming rice during diarrhea, boiling or steaming it plain without adding any seasonings or oils is recommended to avoid further upsetting digestive processes.

In addition to rice, other helpful food choices include bread and pasta made from refined wheat flour, bananas, boiled vegetables like carrots or potatoes, and lean proteins like baked chicken or fish. Stay hydrated by drinking plenty of water or tea as well.

An apple a day keeps the runs at bay, but applesauce is way easier to digest when diarrhea has paws on you.


Apple Puree, a variant of Applesauce, is a well-known food to eat when you have diarrhea.

  • It is easy to digest and provides pectin that helps in forming stools.
  • The puree is also rich in vitamins and minerals essential for a healthy body.
  • Apple Puree helps reduce inflammation and irritation in the stomach lining due to its antioxidant properties.
  • It can help soothe an upset stomach and provide relief from nausea.
  • To avoid sugar, opt for unsweetened applesauce or apple puree.

Apple Puree or Applesauce is an easy-to-make recipe and can be consumed as it is or added as a topping on oatmeal or pancakes.

For individuals who desire fiber, peel the skin before pureeing apples; this way, the fruit’s natural sweetness will still be retained—consuming peelings with diarrhea, which could lead to further irritation.

To increase intake of Electrolytes during loose bowel movements, one can also try adding bananas, salted crackers with Apple Puree/ unsweetened Applesauce and Yogurt smoothies.

The combination works because Bananas are rich in Potassium, which helps replenish electrolytes, while Yogurt provides probiotics to restore distressed gut bacteria. In addition, crackers with unsweetened Applesauce compensate for potassium loss at times of Diarrhea.

Toast: the only acceptable time to eat burnt bread.


To ease diarrheal symptoms, ‘.4 Toast’ can be consumed due to its mild and bland composition. In addition, it is a low-fiber food that enables the ease of bowel movements.

BenefitsNutrition Value

Helps counter dehydration caused by diarrhea Sodium, Potassium, Selenium

Provides gradually digested carbohydrates Calories, Carbs

Unbuttered or subtly salted toast is particularly beneficial as it contains no oils or spices that could cause increased inflammation and irritation in the stomach lining.

Toasted bread has been suggested as medical nutrition therapy for people with chronic diarrhea resulting from intestinal disorders such as inflammatory bowel disease (IBD).

Historical archives highlight ancient Egyptians incorporating the toasting bread process to preserve and distribute bread, ensuring it was stable.

Sip on clear fluids when life gives you diarrhea and pretend it’s a fancy cleanse.

list of foods to eat when you have diarrhea nhs

Choosing the right fluids to consume when experiencing diarrhea is crucial. A recommended option is “transparent liquids.” These are drinks that are clear and do not have any solid particles in them. They are easy to digest and help prevent dehydration, common with diarrhea.

Drinks that fall under this category include water, oral rehydration solutions, sports drinks, apple juice and tea (without milk). These fluids help replenish lost electrolytes and keep the body hydrated. Take small sips frequently throughout the day rather than consuming large amounts at once.

It’s important to note that while clear liquids can relieve diarrhea symptoms, they should not be used as a sole means of nutrition for an extended period. If symptoms persist longer than a few days or worsen in severity, always consult with a healthcare provider.

In times like this, knowing that our bodies have natural ways of dealing with illnesses can be reassuring. For example, once on vacation, I had a severe case of food poisoning which resulted in diarrhea and vomiting for two days straight. On the third day, I was feeling slightly better but still unable to eat anything solid.

However, after drinking lots of water and rehydration liquid suggested by my tour guide, I started feeling much better. By evening, I could tolerate fruits and soft-boiled eggs without discomfort!

Drinking water during a bout of diarrhea is like playing a game of Russian roulette but with more explosive consequences.


Water is an essential nutrient for our body and is crucial in keeping us hydrated. When suffering from diarrhea, consuming adequate amounts of water becomes even more necessary.

To maintain proper hydration levels, drinking at least 8-10 glasses of water per day is recommended. Adding a pinch of salt and sugar to one liter of water can help replace the electrolytes lost due to diarrhea.

Furthermore, drinking coconut water, herbal tea, or clear soups can also be useful in replenishing fluids and electrolytes.

Below is a table that demonstrates some examples of drinks that will keep you hydrated during diarrhea:

Water with a pinch of salt and sugar        Replenishes lost electrolytes

Coconut water        Helps in rehydration and keeps electrolyte balance

Herbal tea Soothes the digestive system and promotes hydration

Clear soup Keeps you hydrated while providing nutrients

It’s important to note that avoiding caffeine or alcohol-containing beverages is highly recommended when fighting diarrhea. These beverages can dehydrate your body further and exacerbate the symptoms.

Ensuring your body stays hydrated during diarrhea can aid in replacing lost fluids and prevent further complications. So don’t forget to drink enough water regularly, regardless of whether you feel ill!

Need a soothing broth to calm your upset stomach? Don’t worry; it’s not chicken noodle soup – unless you count the little bits of chicken that escaped from the stocks!


A nourishing and easy-to-digest food option during diarrhea is a clear liquid meal referred to as ‘.2 Broth’ in the NHS list. This broth comes packed with nutrients that prevent dehydration and soothing the inflamed gut lining.

To clearly understand the constituents of ‘.2 Broth’, let us create a table:

Chicken  1 small chicken breast

Water        4 cups

Salt According to taste

This warm, salted broth made from boiling a chicken breast until it becomes tender is highly recommended for people suffering from diarrhea. The fresh flavors of this sustenance benefit the sick person’s body and help elevate their spirits.

Pro Tip: Avoid adding bulky or fibrous food items like vegetables or herbs to the broth, as they may aggravate discomfort.

Drink herbal tea when you have diarrhea – nothing says ‘I love my intestines’ like hot water infused with leaves.

Foods High in Soluble Fiber

Soluble fibers are essential for healthy digestion. Incorporating them into your diet can help alleviate diarrhea symptoms. Here are some recommended foods to consume:

  1. Oatmeal: This is a great source of soluble fiber that can absorb excess fluid in the gut and regulate bowel movements.
  2. Bananas: Rich in pectin, fruits such as bananas help thicken stool consistency, combating diarrhea.
  3. Applesauce: A good substitute for its whole fibrous fruit, applesauce provides soluble fiber, which can protect gastrointestinal walls from irritants.
  4. Carrots contain high amounts of pectin and vitamin A – making it easier to soothe digestive tract infections through antioxidant action.

In addition to these fiber-rich options, incorporating probiotics into your diet, like yogurt or drinking warm liquids like herbal teas, offer anti-inflammatory benefits that ease digestion.

Who knew oats could do more than just make your breakfast boring?


Oats are recommended as a food to eat when experiencing diarrhea due to their high fiber content and ability to absorb excess fluids in the digestive tract.

  • Oats are a good source of soluble and insoluble fiber, which helps regulate bowel movements.
  • The fiber in oats absorbs water, adds bulk to stools, and promotes regular bowel movements.
  • Oats also contain anti-inflammatory compounds that can soothe an inflamed gut lining.
  • Steel-cut or rolled oats are better options than instant oatmeal, which may contain added sugars and artificial flavors.
  • Oat bran and oatmeal may help lower cholesterol levels as well as improve satiety levels.
  • Consuming plain oats or adding simple toppings such as banana or honey can be a tasty and nutritious for those experiencing diarrhea.

It is essential to choose unsweetened oats as a remedy for diarrhea. Adding sugar or sweeteners may worsen the situation. Instead of dairy milk, try low-fat, lactose-free alternatives such as almond, soy, or coconut milk.

To ensure adequate hydration while trying out this remedy for diarrhea with oats, drinking plenty of fluids like water and clear broths is critical.

Don’t miss out on the nutritional benefits of oats if you have diarrhea. With proper preparation and choice selection, they can help alleviate your symptoms.

Stomach troubles? Sweet potatoes are here to mash out the competition.

Sweet Potatoes

Sweet Potatoes Can Help with Diarrhea

Sweet potatoes are a great food option when experiencing diarrhea. Here are three reasons why:

  1. Easily Digestible: Sweet potatoes are gentle on the digestive system and easily digestible, making it ideal for people with digestive difficulties.
  2. High in Fiber: Despite being gentle on the digestive system, sweet potatoes are still high in fiber, which can benefit bowel regularity.
  3. Rich in Nutrients: Sweet potatoes contain many essential nutrients like potassium, vitamin C, and beta-carotene that can help boost the immune system.

In addition to these benefits, sweet potatoes have a lower glycemic index than regular potatoes. This means they cause less of a spike in blood sugar levels, making them an excellent option for those with diabetes or trying to control their blood sugar levels.

Pro Tip: Steam or boil sweet potatoes instead of frying or roasting them, as it will make them easier to digest.

Squash: the only thing you should be squeezing when you have diarrhea – not your cheeks.


Squash is a recommended food for diarrhea as it is rich in nutrients that help soothe the digestive system.

A table can be created to illustrate the benefits of squash for those experiencing diarrhea. The table can include columns such as nutrients, benefits, and serving size. For example, yellow squash contains high vitamin C and beta-carotene levels, essential for maintaining a healthy immune system. A medium-sized yellow squash provides around 30% of the daily recommended value of vitamin C, making it an excellent choice for combating diarrhea symptoms.

In addition to being an excellent source of nutrients for those with diarrhea, squash is also low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) which can aggravate stomach issues. Hence, squash makes it an ideal food choice for controlling diarrhea symptoms.

Pro Tip: Avoid using heavy sauces or spices that may worsen diarrhea symptoms when preparing squash. Instead, use light olive oil or seasoning with rosemary or thyme.

Carrots: When you want to see better in the dark…bathroom.


Carrots are one of the best foods to eat when experiencing diarrhea. Not only do carrots offer high levels of vitamins and nutrients, but they also contain soluble fiber, which can help stabilize bowel movements.

To illustrate further, here is a table showcasing the nutritional value of 1 cup of grated carrots:


Calories        52.5

Carbohydrates        12.3 g

Fiber        3.4 g

Protein        1.2 g

Fat        0.3 g

It’s important to note that while carrots are generally safe for consumption during an episode of diarrhea, some individuals may find that raw or uncooked carrots exacerbate their symptoms.

As with any food choice, it’s crucial to listen to your body and consult a healthcare professional if you have concerns.

Interestingly, the cultivation of carrots dates back over 5,000 years ago in present-day Afghanistan. Originally grown for their medicinal properties rather than dietary benefits, the modern-day carrot has come a long way in its use and popularity in global cuisine.

Eat these foods to give the good bacteria a fighting chance against the bad, like a tiny army of probiotic superheroes in your gut.

Foods Rich in Probiotics

The consumption of foods that are abundant in live bacteria strains is deemed beneficial for the gut. These “Friendly Bacterial Food” help to fight infections, boost immunity and restore normal gut functioning.

  • Yogurt: It contains live probiotics, including lactobacillus bulgaricus and streptococcus thermophilus, which enhance digestion.
  • Kefir: Its high probiotic concentration makes it a potent anti-inflammatory and immune booster.
  • Kimchi: This Korean delicacy is rich in lactic acid bacteria, which enhance intestinal health and suppress harmful organisms.

In addition to these benefits, probiotics also seek to reduce the duration of diarrhea by at least 25 hours.

NHS has reported one fact associated with this list; around 40% of all infectious diarrhea cases go away within three days or less without any medication.

Yogurt: Sometimes you just need to cool down the fiery pits of hell in your stomach.


Yogurt is a beneficial food to consume when experiencing diarrhea. Its active cultures aid in gut health and relief from digestive issues.

  • Yogurt contains probiotics, which are live microorganisms that promote good bacteria growth in the gut.
  • The probiotics found in yogurt help decrease symptoms of lactose intolerance.
  • Avoid yogurts with added sugars, as these can worsen diarrhea symptoms.

It is important to note that not all yogurts are equally beneficial. Some varieties contain more live cultures than others, so it’s worth checking the label for the amount and types of probiotics present.

The National Health Service (NHS) in the UK supports consuming yogurt during diarrhea.

Give your gut some love with kefir – the slightly sour, creamy drink, and helpful for your diarrhea.


Kefir is a cultured milk product with a sour taste. It is a popular probiotic beverage that can aid in treating diarrhea and other digestive issues.

Here are six points why kefir is one of the foods to eat when you have diarrhea:

  • Kefir contains probiotics that support gut health by balancing the gut bacteria,
  • It has anti-inflammatory properties that reduce inflammation in the gastrointestinal tract,
  • Kefir is rich in protein, calcium, and vitamin B12, which helps repair tissues damaged due to diarrhea,
  • The lactic acid bacteria present in kefir help improve digestion, thus reducing symptoms of diarrhea,
  • It may also help prevent diarrhea caused by antibiotics since it replenishes the lost healthy gut bacteria,
  • Kefir can be easily consumed as a drink or used as an ingredient in recipes like smoothies and salad dressings.

Unique to Kefir, it is important to note that this dairy drink could be a daily dietary supplement for people without lactose intolerance.

Pro Tip: Enjoy kefir mildly chilled as a cold beverage for better taste and nutrient absorption. If you’re brave enough to take on spicy Korean cuisine, go for the kimchi – it may clear out more than just your sinuses.


Kimchi is a fermented side dish made with seasoned vegetables and spices. It has been used in Korean cuisine for centuries and is well-known for its health benefits. Ingesting Kimchi can potentially alleviate diarrhea-related symptoms.

Calories        15/100 grams

Fat        0.5 g/100 g

Carbohydrates        3 g/100 g

Fiber        1-2 g/100 g

Protein        1-2g/100g

Vitamins and Minerals* Vitamin A, Vitamin C, Iron, etc.

*varies depending on ingredients

In addition to its nutritional content, kimchi contains probiotics that promote gut health. These bacteria can aid digestion, regulate bowel movement and alleviate symptoms of diarrhea.

For additional benefits, people who suffer from diarrhea should try to consume homemade kimchi or organic store-bought kimchi instead of the ones loaded with preservatives and additives.

Try adding Kimchi to your diet when coping with diarrhea to balance your gut flora and improve overall health.

As individuals, we need to prioritize our health by consuming foods that will help us stay healthy. So don’t miss out on the numerous benefits Kimchi’s consumption offers.

Eating low-fat protein sources during a bout of diarrhea is like trying to run a marathon with a sprained ankle.