Staying hydrated, eating the right foods, and managing cramps with over-the-counter options can relieve most cases of diarrhea and stomach pain within a few days. The combination of these two symptoms usually points to a viral infection, food poisoning, or something you ate that irritated your gut. Most episodes resolve on their own, but what you do in the first 24 to 48 hours makes a real difference in how quickly you feel better and how miserable the process is.
Hydration Is the First Priority
Diarrhea pulls water and electrolytes out of your body fast. Replacing those losses matters more than anything else you do, especially in the first day or two. Plain water helps, but it doesn’t replace the sodium and potassium you’re losing with each trip to the bathroom. That’s why an oral rehydration solution works better.
You can make one at home: combine 4 cups of water with half a teaspoon of table salt and 2 tablespoons of sugar. The sugar isn’t just for taste. It helps your intestines absorb the sodium and water more efficiently. If plain salt water sounds unappetizing, you can also use chicken broth (2 cups of regular broth mixed with 2 cups of water and 2 tablespoons of sugar) or add half a teaspoon of salt to 32 ounces of a low-sugar sports drink like Gatorade G2.
Avoid fruit juice, regular soda, and other high-sugar drinks. The excess sugar can actually pull more water into your intestines and make diarrhea worse. Coffee, alcohol, and anything with caffeine can have a similar laxative effect. Stick with clear or low-sugar fluids and sip steadily throughout the day rather than chugging large amounts at once.
What to Eat (and What to Skip)
You’ve probably heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s been a go-to recommendation for decades, but medical guidelines no longer endorse it as a strict protocol. The Cleveland Clinic notes it lacks calcium, vitamin B12, protein, and fiber, and the American Academy of Pediatrics says following it for more than 24 hours in children may actually slow recovery. It’s fine to lean on those foods when you’re at your worst, but don’t limit yourself to them for more than a day.
Instead, focus on bland, easy-to-digest foods and gradually broaden what you eat as your stomach tolerates it. Oatmeal, plain chicken, boiled potatoes, and steamed carrots are all good choices. Foods high in soluble fiber are especially helpful because soluble fiber absorbs water in your gut and adds bulk to loose stool. Good sources include oats, bananas, applesauce, avocados, and cooked carrots. Avoid greasy, fried, or heavily spiced foods until your digestion feels normal again, and skip dairy if it seems to make things worse.
Relieving Stomach Cramps
The cramping pain that comes with diarrhea happens because your intestinal muscles are contracting harder and more frequently than normal. A few approaches can calm those spasms.
Peppermint oil capsules are the only over-the-counter antispasmodic available in the U.S. They work directly on the smooth muscle in your digestive tract, relaxing it and reducing the intensity of cramps. Look for enteric-coated capsules, which dissolve in your intestines rather than your stomach, so the oil reaches the part of your gut where it’s needed most. Peppermint tea can also provide mild relief, though it’s less concentrated.
A heating pad or hot water bottle placed on your abdomen can ease cramping by increasing blood flow to the area and relaxing tense muscles. Keep the heat moderate and use a cloth barrier to protect your skin. For sharper pain, an over-the-counter pain reliever like acetaminophen is generally easier on the stomach than ibuprofen or aspirin, which can irritate an already inflamed gut lining.
If you need to slow down the diarrhea itself, such as for travel or work, over-the-counter anti-diarrheal medications containing loperamide can reduce the frequency of bowel movements. These work by slowing intestinal contractions. However, avoid using them if you have a high fever or bloody stool, as your body may need to clear an infection.
Recovery for Children
Children dehydrate faster than adults, which makes fluid replacement even more critical. Offer small, frequent sips of an oral rehydration solution rather than large drinks. For infants, continue breastfeeding or formula feeding alongside rehydration fluids.
The World Health Organization recommends zinc supplementation for children with diarrhea: 20 mg per day for 10 to 14 days, or 10 mg per day for infants under six months. Zinc shortens the duration of diarrhea episodes and reduces their severity. Zinc supplements designed for children are available in dissolvable tablet form at most pharmacies.
A child’s diet during recovery should return to normal as quickly as they can tolerate it. Restricting them to bland foods for too long deprives them of the nutrients their gut needs to heal.
When Symptoms Need Medical Attention
Most diarrhea clears up within two to three days. Certain signs, though, indicate something more serious is going on.
For adults, seek medical care if:
- Diarrhea lasts more than two days without any improvement
- You notice blood or black coloring in your stool
- You develop a fever above 102°F (39°C)
- You have severe abdominal or rectal pain, not just mild cramping
- You show signs of dehydration: excessive thirst, very dark urine, little or no urination, dizziness, or dry mouth
For children, the timeline is shorter. Contact a doctor if diarrhea doesn’t improve within 24 hours, if the child has no wet diaper for three or more hours, or if you notice a dry mouth, sunken eyes, or unusual drowsiness. Skin that stays pinched when you press and release it is another sign of significant dehydration.
Severe diarrhea, defined as more than 10 bowel movements a day or fluid losses that clearly outpace what someone can drink, can become life-threatening without treatment. This is especially true for young children and older adults, who have less physiological reserve to handle rapid fluid loss.