When you have diarrhea, you can eat more than you might think. The old advice to stick only to bananas, rice, applesauce, and toast (the BRAT diet) has been replaced by broader guidelines from the American Academy of Pediatrics, the CDC, and the WHO. The current recommendation is to return to a normal, balanced diet as soon as you can keep fluids down, choosing foods that are easy to digest and avoiding a few specific triggers that make things worse.
Why the BRAT Diet Fell Out of Favor
For decades, the go-to advice was to limit yourself to bananas, rice, applesauce, and toast until diarrhea resolved. That approach is now considered too restrictive. The BRAT diet provides roughly 300 fewer calories per day than a normal diet, and it’s extremely low in fat, protein, fiber, vitamin A, vitamin B12, and calcium. Following it for more than a day or two can slow your recovery and, in children especially, contribute to malnutrition.
The idea behind it was “gut rest,” giving your digestive system a break. But randomized clinical trials have shown the opposite is true: eating a normal diet soon after rehydrating leads to lower stool output, shorter illness, and better nutritional outcomes compared with gradually reintroducing foods. The foods in the BRAT diet are still fine to eat. They just shouldn’t be the only things on your plate.
Foods That Help Firm Up Stool
Soluble fiber is your best tool for turning watery stool more solid. It dissolves in water and forms a gel-like material in your stomach, slowing digestion and absorbing excess fluid in the intestines. Good sources include oats, oatmeal, applesauce, bananas, white rice, carrots, and mashed potatoes. Pectin, a type of soluble fiber found naturally in apples and citrus fruits, is particularly effective at adding bulk.
A practical list of foods that are well tolerated during diarrhea:
- Grains: white rice, plain noodles, oatmeal, saltine crackers, plain toast
- Protein: hard-boiled eggs, soft well-cooked chicken or fish
- Fruits: bananas, applesauce, melon
- Vegetables: mashed potatoes, well-cooked carrots, green beans
- Dairy: yogurt with live cultures, lactose-free milk
- Other: gelatin, clear broth, caffeine-free beverages
Yogurt with live active cultures deserves a special mention. It provides protein and calories while delivering beneficial bacteria that can support gut recovery. Because the fermentation process partially breaks down lactose, many people who struggle with regular milk during diarrhea can still tolerate yogurt.
Hydration Matters More Than Food
Replacing lost fluids and electrolytes is the single most important thing you can do. Every loose stool pulls water, sodium, and potassium out of your body, and dehydration is what makes diarrhea dangerous rather than just uncomfortable.
Water alone isn’t ideal because it doesn’t replace electrolytes. The WHO’s oral rehydration solution uses a specific balance of glucose and sodium to maximize fluid absorption in the gut. You don’t need to mix your own. Store-bought oral rehydration solutions (like Pedialyte or similar products) follow this formula. Broth, diluted fruit juice, and sports drinks can also help, though sports drinks tend to have more sugar than is ideal.
Signs of dehydration to watch for include dark-colored urine, urinating much less than usual, extreme thirst, dizziness, and skin that stays “tented” when you pinch it rather than flattening back immediately. In infants, look for no tears when crying, a dry mouth, no wet diapers for three hours, or a sunken soft spot on the head.
What to Avoid Until You Recover
Certain foods and ingredients actively make diarrhea worse by pulling extra water into the intestines or speeding up gut motility.
Sugar alcohols are one of the biggest culprits. Sorbitol, a sweetener used in sugar-free gum, diet candies, and many “diabetic-friendly” products, acts as an osmotic laxative. As little as 10 grams can cause bloating and gas, and 20 grams reliably triggers cramping and diarrhea in most adults. Children are even more sensitive. A single piece of sugar-free candy can contain around 3 grams, so eating several adds up quickly. Check ingredient labels for sorbitol, mannitol, xylitol, and other sugar alcohols ending in “-ol.”
Lactose can worsen diarrhea even in people who normally digest dairy without problems. Diarrhea temporarily damages the lining of the small intestine, reducing your ability to break down milk sugar. If regular milk seems to make things worse, switch to lactose-free milk, soy milk, or yogurt for a few days.
Other foods and drinks to limit or skip:
- Fatty or greasy foods: fried foods, heavy sauces, fast food
- High-fiber raw vegetables and whole grains: these are normally healthy but can overstimulate an irritated gut
- Caffeine: coffee, energy drinks, and strong tea speed up intestinal contractions
- Alcohol: irritates the gut lining and promotes dehydration
- Spicy foods: can further irritate an already inflamed digestive tract
- Very hot or very cold foods: temperature extremes can trigger cramping
How to Structure Your Meals
Eat smaller, more frequent meals rather than three large ones. A large volume of food hitting your stomach at once can trigger the gastrocolic reflex, the wave of contractions that moves food through your intestines. Smaller portions keep things calmer. Five or six mini-meals spread across the day is a good target.
You don’t need to follow a rigid reintroduction sequence. Start with whatever sounds appealing from the recommended list, and gradually add variety as your symptoms improve. Most people find that bland, soft-textured foods are easiest at first. As stool consistency returns to normal, you can reintroduce raw fruits and vegetables, whole grains, and richer foods over a day or two.
Probiotics and Gut Recovery
Probiotics can meaningfully shorten a bout of diarrhea. A large meta-analysis in The Lancet found that probiotics reduced acute diarrhea risk by 34% overall, with even stronger effects in children (57% risk reduction). They also cut antibiotic-associated diarrhea by about 52%. Several strains appear similarly effective, including those commonly found in yogurt and over-the-counter supplements.
You can get probiotics from yogurt with live active cultures, kefir, or a supplement. If your diarrhea was triggered by antibiotics, starting a probiotic early and continuing for several days after finishing the antibiotic course tends to give the best results.
Red Flags That Need Medical Attention
Most diarrhea resolves on its own within a few days with proper hydration and a sensible diet. But certain signs point to something more serious: diarrhea lasting more than 24 hours with no improvement, bloody or black stool, fever above 102°F, inability to keep any fluids down, confusion, or unusual sleepiness. In infants and young children, a rapid heart rate, sunken eyes, or skin that doesn’t bounce back when pinched are signs of significant dehydration that needs prompt care.