What to Eat After You’ve Had Diarrhea
How to Maintain Good Nutrition While Recovering
Verywell / Zorica Lakonic
Medically reviewed by Allison Herries, RDN
Deciding what to eat after diarrhea resolves can be tricky. The BRAT diet—bananas, rice, applesauce, and toast—and other bland, low-fat foods may be ideal when you have diarrhea. As you start to feel better, you will want to add other foods back in slowly. The goal is to ensure you get enough nutrients, without further aggravating your digestive tract.
This article discusses what to eat after diarrhea. It explains the reasoning behind different post-diarrhea food plans and provides safe options for meals and snacks. It also offers tips for staying hydrated.
Verywell / Laura Porter
The BRAT Diet
The BRAT diet has long been used as a home remedy for diarrhea. Research, however, suggests it may not be good for all people, especially children, because many nutrients are missing.
Limiting your diet to bananas, rice, applesauce, and toast can quickly deprive you of much-needed energy and important nutrients, including:
Fat
Protein
Fiber
Vitamin A
Vitamin D
Should You Eat Fiber After You've Had Diarrhea?
You may have heard you should avoid fiber when you have diarrhea. This is not necessarily true.
There are two different types of fiber:
Soluble fiber can be dissolved in water. It ferments readily in the colon. This type of fiber can be prebiotic. This means it acts as food for healthy bacteria in the stomach. It also delays the speed at which stools pass through and exits the body.
Insoluble fiber does not dissolve in the body. Instead, it absorbs water as it passes through the digestive tract. This softens and loosens stools.
When recovering from diarrhea, focus on foods with soluble fiber, like oatmeal. This will help the good bacteria in your intestines recover while building more solid stools.
Breakfast Foods
You can keep eating bananas, applesauce, and toast while you recover. It is also important to include some protein and probiotic foods. Probiotic foods like yogurt contain healthy microorganisms.
Safe breakfast items include:
Crisp rice cereal
Eggs boiled or scrambled with minimal butter or oil
Oatmeal, cream of wheat, farina, or rice porridge
Plain, low-fat yogurt with live bacterial cultures
Pancakes or waffles without syrup
Unflavored rice cakes
Note that you'll need to choose pancakes or waffles that do not contain fully or partially hydrogenated oils, which are unhealthy fats.
Explainer
You can have a small amount of nonfat milk with your cereal. Otherwise, avoid it. With the exception of yogurt, dairy tends to contribute to diarrhea symptoms.
Except for bananas and applesauce, you should also avoid eating fruit. This includes fresh apples.
Lunch and Dinner Foods
Focus on increasing your protein intake during lunch and dinner. Avoid eating too much fat. You can also add certain carbohydrates to bind watery stools.
Safe food options include:
Canned tuna packed in water, not oil
A small portion of lean chicken, turkey, or pork
Chicken or vegetable broth
Crackers
Salty pretzels
Plain pasta or noodles
Sandwich on white bread with lean lunch meat
Mashed potatoes, sweet potatoes, or winter squash
A small portion of cooked carrots, green beans, mushrooms, beets, asparagus tips, or peeled zucchini
A vegetable soup made with the ingredients listed above
Avoid eating whole grains while you recover.
Takeaway
White rice and oats are good for treating diarrhea, but avoid whole grains like:
Barley
Brown rice
Bulgar
Millet
Whole wheat bread
Whole grain cereals
These foods can make diarrhea worse.
The Low FODMAP Diet
If your diarrhea is related to IBS, a low-FODMAP diet may help. This diet restricts certain carbohydrate-containing foods.
The acronym comes from the names of simple sugars that are hard for your body to absorb:
FO: Fermentable oligosaccharides, found in foods like wheat, onions, and garlic
D: Disaccharides, lactose-containing foods like milk, yogurt, and ice-cream
M: Monosaccharides, found in honey and some fruits
A: And
P: Polyols, found in some fruits and sweeteners
Unlike the BRAT diet, you can stay on the FODMAP diet longer. It's intended to help identify the foods that trigger your symptoms, so you can avoid them and add back the others on the list above. It's important to work with a registered dietitian to make sure you're getting the right nutrition.
When to Eat After Diarrhea
While you have diarrhea, still try to eat several small meals throughout the day, instead of large meals. If you have severe diarrhea, stop eating and drinking dairy products until you start having normal bowel movements again.
Foods to avoid during and immediately after having diarrhea include:
Fried and fatty foods
Fruits and vegetables that can make you gassy, like prunes, broccoli, cauliflower, cabbage
Alcohol
Caffeine
Carbonated beverages
You should be able to return to eating a normal, well-balanced diet within 24 to 48 hours. Another good rule of thumb is to resume your usual diet once you've passed a normal, soft, formed stool.
Hydration Tips
Diarrhea causes the rapid depletion of water from your system. It also depletes electrolytes. Electrolytes are minerals your body needs for many functions.
To compensate for this, you will need to keep replacing fluids. This is true even if you are having a hard time keeping them down.
While you have loose bowel movements, drink at least 1 cup of liquid right afterward and drink at least 8 to 10 cups of fluids daily. This may include water, broth, or sports drinks to help replace electrolytes, but water is generally the best choice.
Non-caffeinated, herbal teas are great for soothing stomachs. Avoid caffeinated drinks, though. This includes coffee, tea, and soda. Carbonated water may help reduce queasiness, but avoid fizzy sodas or sugary drinks. These can make diarrhea worse.
Summary
It is important to get enough nutrients while you're recovering from diarrhea. A strict BRAT diet will not give you all the nutrients you need.
You can eat fiber while you're recovering, as long as it's soluble fiber. Add some protein to each meal and eat probiotic foods like yogurt. You may need to avoid other dairy products. Increase your protein intake during lunch and dinner. Avoid fats and whole grains.
If your diarrhea is related to IBS, talk to a registered dietitian about a low-FODMAP diet.
It is important to stay hydrated while you recover. Drink a cup of water every time you have a loose bowel movement. Work up to eight to 10 glasses of water a day.
