Dealing with diarrhea can be an uncomfortable and inconvenient experience. While it’s tempting to avoid food altogether, nourishing your body with the right foods is crucial to help restore balance and support recovery. Here are the 10 best foods to eat when you’re battling diarrhea, along with tips to manage your symptoms effectively.
Why Food Matters During Diarrhea ?
When diarrhea strikes, your body loses essential fluids, salts, and nutrients. Choosing foods that are gentle on the stomach, easy to digest, and rich in essential nutrients can help replenish these losses and soothe your digestive system. As registered dietitian Charline Wirth explains, modifying your diet temporarily can make all the difference in speeding up recovery.
1. Cooked Carrots
Cooked carrots are rich in soluble fiber, which helps absorb excess water in the intestines and regulate bowel movements. Their soothing properties also aid in repairing the intestinal lining. Steamed or pureed carrots are easy to digest and can provide much-needed vitamin C to aid cell repair.
2. Steamed Zucchini
Zucchini is another excellent option due to its soluble fiber content. Opt for smaller, younger zucchinis, as they have fewer insoluble fibers, which can irritate the gut. Whether steamed or roasted, zucchini from the squash family—like pumpkin or butternut squash—can be a great addition to your recovery diet.
3. Vegetable Broth
A warm vegetable broth is ideal for rehydrating and replenishing lost electrolytes. Since it’s made from cooking nutrient-rich vegetables, it provides minerals without the irritation that some fibrous vegetables can cause. Skip fibrous veggies like leeks, cabbage, and radishes when preparing your broth for a gentler meal.
4. White Rice
White rice is a staple for calming an upset stomach. Its low-fiber content makes it easy to digest and helps firm up stools. Eating well-cooked white or basmati rice, and even sipping on rice water, can work wonders for mild diarrhea. Avoid whole grains like brown rice or bulgur, which can exacerbate symptoms.
5. Cooked Apples
Cooking apples enhances their pectin content, a type of soluble fiber that absorbs water in the gut, creating firmer stools. Apple puree or baked apples are gentle on the stomach and act as a natural regulator for digestive issues like diarrhea.
6. Ripe Bananas
Ripe bananas are a classic remedy for diarrhea. They help absorb excess liquid in the intestines and slow down bowel movements. Be sure to choose ripe bananas, as green bananas contain resistant starch, which can be harder to digest during an episode.
7. Cooked Quince
Quince, a lesser-known fruit, is packed with pectin and tannins that can help reduce intestinal motility and regulate digestion. It’s best consumed cooked, as raw quince can be tough on the stomach.
8. Aged Cheese
Cheeses like Emmental and Comté are low in lactose and easier to digest compared to soft cheeses or milk. These cooked pressed cheeses can provide protein without upsetting the stomach, unlike lactose-rich dairy products, which can exacerbate diarrhea.
9. Steamed White Fish
White fish, such as cod or haddock, is an excellent source of lean protein that’s gentle on the stomach. Steaming or poaching fish keeps it light and avoids adding unnecessary fats. Avoid fried or breaded fish, which can irritate the digestive tract.
10. Skinless Poultry
Chicken or turkey is a great source of lean protein that’s easy to digest. Remove the skin, as it’s high in fat and harder to process. Baking or boiling poultry is the best preparation method for soothing an upset stomach.
Additional Tips for Managing Diarrhea
Stay Hydrated
Rehydration is critical during diarrhea. Drink plenty of water and consider oral rehydration solutions to replace lost salts. Avoid sugary drinks and caffeinated beverages, which can worsen dehydration.
Avoid High-Fiber Foods
While fiber is usually beneficial, insoluble fiber found in raw vegetables, whole grains, and legumes can irritate the intestines during diarrhea. Stick to foods rich in soluble fiber instead.
Choose Gentle Oils
Cooking with raw, cold-pressed oils like olive oil or walnut oil can provide essential nutrients without irritating your stomach. Avoid overheating oils, as this can turn healthy fats into harmful trans fats.
Soothe with Herbal Teas
Herbal infusions like peppermint, chamomile, and lemon balm can relax the digestive tract and reduce cramping. Activated charcoal can also help by binding to toxins and slowing down digestion.
Avoid Magnesium-Rich Waters
While staying hydrated is key, avoid mineral waters high in magnesium, as they can further irritate the gut. Stick to lightly mineralized waters or filtered tap water.
The Bottom Line
Knowing which foods to eat during diarrhea can significantly impact your recovery. Gentle, nutrient-rich options like cooked vegetables, white rice, and lean proteins can soothe your stomach and restore balance. If symptoms persist or worsen, consult a healthcare professional for further advice. Remember, taking care of your gut health is an essential step toward feeling better faster.
