Introduction 

Loose and watery stool with increased frequency of bathroom visits is classified as diarrhoea. It is not only uncomfortable but can be quite disruptive to your daily life. It can be caused by various things such as food poisoning, infections from microbes like bacteria and viruses, and non-infectious gastrointestinal ailments. The symptoms of diarrhoea can be quite disabling, it can leave a person suffering from it feeling weak and dehydrated. 

While a lot of cases of diarrhoea are self-limiting and will resolve on their own, it is essential to know when to consult a healthcare professional. It is also good to know basic first aid to administer when you are suffering from diarrhoea, what foods to avoid, and which ones might help. 

This article will explore the best foods to consume when you have diarrhoea and provide some tips for managing this common digestive issue.

Understanding diarrhoea

Diarrhoea is described as having three or more watery stools a day that lasts up to 14 days or less.¹ This often happens as a result of your gut expelling waste too quickly. 

Factors that can trigger diarrhoea include: 

• Infections
• Some medications
• Food intolerances
• Stress

Managing diarrhoea often involves addressing its underlying cause while also providing your body with the right nourishment to recover.

The role of diet in managing diarrhoea

As certain foods can either alleviate diarrhoea symptoms or make them worse, diet plays a crucial role in managing the symptoms of diarrhoea. 

The best foods are ones that are easy on the lining of the stomach, help replenish lost fluids, and contain essential nutrients to support recovery. The right dietary choices can also help regulate bowel movements and reduce discomfort.

Foods to avoid

Some foods may help improve diarrhoea symptoms, while others can cause or exacerbate the problem. These foods should be avoided, at least temporarily. These include:

Spicy foods 

Spices like chilli peppers contain chemicals that could irritate the linings of your digestive tract and either causes diarrhoea or make it worse. Some people are more sensitive to these chemicals than others.

Fatty foods

Foods that are high in fat may be difficult to digest and could make diarrhoea worse.

Dairy products

Dairy products contain a sugar called lactose, which is broken down by a lactase enzyme in our gut. Some people naturally produce less of it and as such are unable to digest it, which leads to diarrhoea. 

Avoiding dairy products if one is intolerant would prevent a diarrheal episode. It is also possible to be temporarily lactose intolerant due to a bout of diarrhoea, as your gut produces less lactase enzyme when you are suffering from diarrhoea.²

High-fibre foods

Fibre is a form of carbohydrate that is not absorbed by the body but rather helps bulk up bowel waste and makes it easier to move. One of the ways fibre makes waste easier to move is by attracting water into the gut. 

High-fibre foods such as raw vegetables and whole grains, may increase bowel movements and should be avoided until the diarrhoea passes

Caffeine and alcohol

Caffeine is a known brain stimulant found in coffee, tea, and other foods. However, its stimulant effects are not limited to the brain and might affect the gut, increasing the rate at which it moves waste resulting in diarrhoea. 

Whereas, alcohol tends to irritate your intestinal tract and cause it to be temporarily unable to function normally leading to diarrhoea. 

Artificial sweeteners

Sorbitol and mannitol are compounds used as artificial sweeteners in many packaged goods like sugar-free gum and candy. They are known as sugar alcohols and if consumed in large quantities, can exhibit a laxative effect.³

Best foods for diarrhoea

Your healthcare provider may advise you in addition to staying hydrated with lots of fluids, to follow a “bland diet”, sometimes referred to as a “soft diet ” or “low residue diet”.⁴ 

This consists of foods that are easy to break down, giving your digestive tract a rest and allowing it to recover. A common type of bland diet is the “BRAT diet” which stands for bananas, rice, applesauce, and toast. However, there is a long list of things you can consume to make your condition a little better.

Bananas

Bananas are a very good food for diarrhoea as they are rich in potassium, an electrolyte that is often lost during bouts of diarrhoea. They are also easy on the stomach and can offer a boost of energy.

Plain rice

Plain white rice is an easily digestible source of carbohydrates that is low in fibre and is an excellent source of energy when you might be feeling weak due to diarrhoea. 

Applesauce

Applesauce is low-fibre, easy to digest, and can provide necessary vitamins and minerals. However, it is best to opt for unsweetened applesauce or ones that do not contain artificial sugars that may worsen your symptoms.

Toast

Plain toast is bland and non-irritating to the stomach, making it a suitable option when you have diarrhoea. It provides energy without adding to digestive distress.

Clear broth

Clear broths, such as from meats or vegetables, are good options to help keep you hydrated and soothe your stomach when you have diarrhoea. Depending on how they are made, they provide essential fluids and electrolytes. 

However, spices that may aggravate the stomach should be avoided, so it is important not to add them or to check the ingredients list to ensure that spices haven’t been added.

Boiled or steamed chicken

Chicken breast is a lean protein that is easy to digest and can provide essential amino acids. It is important to avoid adding spices that may upset your stomach.

Boiled eggs

Eggs are rich in protein and easy to digest. They also contain essential nutrients and vitamins that can support your recovery. 

Managing hydration

A crucial part of combating the symptoms that come with diarrhoea, along with choosing the correct foods, is ensuring adequate hydration. The fluid loss that happens in diarrhoea can lead to dehydration. 

Here are some steps to help stay hydrated

Drink clear fluids 

Clear fluids like water, broths, and herbal teas, sipped throughout the day can help replenish fluids and nutrients and help soothe your stomach. 

Avoid sugary or carbonated drinks 

Sweet beverages can worsen diarrhoea, especially if sweetened with artificial sweeteners. Carbonated drinks can also cause bloating and discomfort.

Replenish electrolytes

Diarrhoea can deplete electrolytes like potassium and sodium. Consuming foods rich in these electrolytes greatly helps in recovery. 

Small, frequent meals and drinks work better than gulping large amounts of fluid or food in a short period of time. This prevents your digestive system from being overloaded allowing it to rest.

When to seek medical attention

Most diarrhoea will resolve on its own with time and correct dietary adjustments. However, there are some cases where medical intervention is needed:

• Diarrhoea lasting longer than 14 days or worsening over time
• Fever 
• Dizziness, excessive thirst, dark urine
• Blood in your stool
• Persistent abdominal pain
• Diarrhoea in young children, or older adults

Summary 

Diarrhoea is a common digestive ailment that can range in severity from minor to life-threatening. It can occur as a result of microbial infections, food intolerances, or as part of some other illness. Most cases of diarrhoea are self-limiting. 

Some foods like spicy peppers, caffeine, alcohol, dairy products, artificial sweeteners and high-fibre meals have been known to cause or aggravate diarrhoea. 

Essential first-aid measures to follow in order to alleviate symptoms and speed up recovery are staying hydrated with oral rehydration salts, bland soup broths and water. 

Although a lot of cases of diarrhoea will resolve on their own, it is important to seek the help of a healthcare professional when your diarrhoea lasts more than 14 days, and you are experiencing symptoms like dizziness or persistent abdominal pain. Diarrhoea in the very young and the very old is always best to be handled by a healthcare professional.