Have the Runs? These Are the 9 Best Foods to Eat for Quick Diarrhea Relief

When it comes to things we’ve all experienced at some point—but don’t casually bring up during a night out—diarrhea tops the list. Data show that diarrhea is the second most frequently experienced health condition worldwide.¹ And while symptoms usually go away on their own within a few days, you're likely looking for some fast diarrhea relief, regardless of whether your symptoms are due to a virus, food poisoning, or side effects of a medication.

But let's be real: There may be very few things you feel like eating when you have diarrhea, especially if your watery poops are being accompanied by symptoms like stomach pain or vomiting. You may even feel anxious about whether certain foods might make things worse—and that's totally normal. But according to Michelle Routhenstein, RD, a preventative cardiology dietitian at Entirely Nourished, the best food to eat when you have diarrhea is anything that’s super easy to digest and helps counteract the fluid and electrolyte loss you’re experiencing.

“The goal is to soothe your stomach, stay hydrated, and give your body and gut the nutrients it needs to heal,” Routhenstein explains.

With that in mind, here are some foods to focus on while you’re waiting for diarrhea to subside.

9 foods to eat for diarrhea relief

Samantha Peterson, RD, a dietitian at Simply Wellness, notes that foods that are spicy, high in fat or sugar, or artificially sweetened can exacerbate symptoms by irritating the gut lining or making the digestive system work harder. Now’s not the time to experiment with a lot of new foods, either—ideally, experts say you should stick with what your stomach knows and tolerates well.

As for what foods are helpful when you have diarrhea, here are some expert-approved picks.

1. Kefir

“Kefir is a fermented yogurt drink, which contains billions of probiotics per cup, helping to replenish the healthy bacteria in the gut, support digestion, and reduce the duration of diarrhea by restoring gut balance,” says Routhenstein.

If you don’t like kefir or can’t find it at your local grocery store, Greek yogurt offers many of the same gut benefits. Ideally, look for products that are low in added sugar.

David D. Clarke, MD, a board-certified gastroenterologist and founder of Stress Illness, recommends only introducing yogurt or kefir with active cultures after symptoms have begun to improve a little. That’s because it takes your intestinal cells some time to regenerate lactase (the enzyme that digests milk), according to James Cox, MD, a board-certified gastroenterologist and assistant professor at the Burnett School of Medicine at TCU.

This may go without saying, but avoiding dairy products like kefir and yogurt completely if you’re lactose intolerant is a good idea.

2. Steamed carrots

Vegetables can be pretty tough on your digestive tract, mostly because breaking down the fiber in these foods requires a lot of energy. That’s why Peterson suggests steaming them instead.

“Cooked carrots are gentle on the gut and high in soluble fiber, which can help firm up loose stools,” she explains. “They also provide beta-carotene, a pigment that gets converted into vitamin A, which the body uses to support immune and mucosal health; a bonus when your gut is under stress.”

Skip the cruciferous veggies, like broccoli, Brussels sprouts, and cauliflower, all of which tend to promote gas because they’re high in fermentable fibers and sulfur compounds. But if you aren’t a fan of carrots, Dr. Clarke suggests trying steamed zucchini or green beans.

3. Potatoes

“Potatoes are a good source of energy and are gentle on the digestive system,” says Dr. Clarke.

Routhenstein also notes that potatoes are rich in potassium, an essential electrolyte that your body loses a lot of when you have diarrhea. “Replenishing potassium helps maintain proper fluid balance,” she adds.

To avoid an upset stomach, experts advise opting for boiled, steamed, or mashed potatoes with the skin off and simply seasoned with some salt.

4. Oats

Be careful with high-fiber whole grains when you’re experiencing diarrhea, says Sandhya Shukla, MD, a board-certified gastroenterologist with Atlantic Coast Gastroenterology Associates. Not all fiber is created equal, and some types may exacerbate symptoms, while others can be helpful.

For example, foods rich in insoluble fiber (like beans) can speed up the rate at which food moves through your digestive tract and thus worsen symptoms of diarrhea, according to Dr. Shukla. “On the other hand, foods high in soluble fiber like oats make stool bulkier and slow the gut transition a bit,” she explains.

There’s research to support this, too: One review from 2017 found that food rich in soluble fiber can play a big role in improving your diarrhea symptoms.²

5. Rice

Along with bananas, applesauce, and toast, rice is considered a staple in the BRAT diet, a common eating plan healthcare providers recommend to help improve symptoms of diarrhea, vomiting, or an upset stomach. Dr. Shukla explains that these foods provide quick energy due to their carbohydrate content and are generally easy on the digestive tract—meaning, they'll spruce up your energy while also keeping diarrhea symptoms at bay.

Also worth noting: Starchy foods like rice can help to absorb water in your colon and firm up those loose stools. However, according to Dr. Shukla, not all rice is created equal. In the case of diarrhea, she suggests opting for plain white rice, as brown rice is higher in insoluble fiber.

6. Bananas

As a general rule, the best food to eat when you have diarrhea is easily broken down by your digestive system, and bananas fit the bill, which is why they’re part of the classic BRAT Diet.

“They’re also rich in potassium, and their soluble fiber—especially pectin—helps absorb excess water in the intestines, which can ease loose stools,” says Peterson.

7. Applesauce

One reason why applesauce is another common food recommendation when you have diarrhea is because it contains pectin, says Dr. Shukla.

According to Dr. Clarke, pectin can help bulk up your stools, making them easier to pass. It can also act like a prebiotic, which helps maintain a balanced gut microbiome. One study also found that pectin can help relieve symptoms of diarrhea and balance microflora in the colon for people with irritable bowel syndrome—a digestive health condition that can commonly cause an upset stomach and diarrhea.³ 

8. Chicken broth or bone broth

Depending on your other symptoms, sipping on broth may feel easier on your stomach than chewing food. But experts say there are also many benefits to adding chicken broth and bone broth to your diet while you're recovering from diarrhea. 

“Broth can add nutrients like sodium, potassium, and magnesium while replenishing lost fluids,” says Routhenstein. “This helps rehydrate the body and restore essential electrolytes that are depleted due to diarrhea.”

9. Lean proteins

Proteins are an excellent source of essential amino acids—the kind your body can’t make on its own. Plus, amino acids help your body to break down food, repair tissue, supply energy, boost your immune system, and maintain a healthy digestive system—all of which is particularly beneficial when you have diarrhea.⁴ 

When it comes to meeting your needs, Dr. Clarke suggests filling your plate with lean proteins that are easier on the stomach, such as skinless turkey or chicken or hard-boiled eggs. 

When to see a healthcare provider

While diarrhea often heals on its own, in some cases, your loose or watery stools may warrant a trip to your healthcare provider. According to gastroenterologists, you may need to consult your healthcare provider if you:

• Get diarrhea that lasts more than a few days, and either worsens or doesn't improve
• Notice blood in your stool
• Experience dehydration symptoms like lightheadedness and dark urine
• Have accompanying symptoms like persistent fever, chest pain, severe abdominal pain, or unexplained weight loss
• Recently traveled to a place that has a higher risk of exposure to contaminated food and water
• Suspect diarrhea may be a side effect of a new medication you started taking

Your provider can rule out more serious conditions that may be causing your symptoms and also prescribe other treatments (like medications) if your diarrhea isn't improving with home remedies or temporary dietary changes.