The best foods to eat while suffering from diarrhea are low in fiber, bland and soothing to the digestive tract -- while providing easy-to-absorb nutrients. Wait until you're hungry before attempting to eat, so as not to irritate your digestive tract unnecessarily. The most important concern when coping with diarrhea is remaining properly hydrated. Take frequent small sips of water. You can also drink electrolyte replacement drinks, herbal teas and other clear liquids. See a doctor if diarrhea lasts for more than 48 hours, or if you experience symptoms of dehydration, severe or persistent abdominal pain or cramping, or have blood in your stool.
Cooked Carrots
Cooked carrots and carrot soup are easy to digest, as cooking helps break down the plant cell walls. Cooked carrots also have a high water content that is helpful for replenishing lost fluids. They are low in fiber, as well. Carrots are high in vitamin A, an antioxidant.
Bananas
Bananas are the B in the BRAT diet, a bland diet that is recommended for those recovering from digestive upset and diarrhea. Bananas are low in fiber and easy to digest. They are also a rich source of potassium, a nutrient that diarrhea can easily deplete.
Mashed Potatoes
Mashed potatoes are another bland and easy-to-digest food that contains several important nutrients. Potatoes are a good source of potassium and vitamin C, both nutrients that can be lost when suffering from diarrhea. Vitamin C also supports the immune system, helping your body fight off any infectious agent that might be causing your gastrointestinal distress. Make sure to prepare your mashed potatoes plain, with no added butter, milk or other seasonings.
Applesauce
Applesauce is the A in the BRAT diet plan. Like other cooked foods, it's easy to digest as the plant cell walls have been broken down by heat, saving your digestive system some work. Applesauce provides a lot of liquid and small doses of vitamin C and B-complex vitamins.
Rice
Rice is the R in the BRAT diet. White rice is easy to digest and provides needed carbohydrates for energy. It's also high in iron and B vitamins, and low in fiber.
Toast and Crackers
Toast is the T in the BRAT diet. Toast and crackers provide easy-to-digest carbohydrates for your recovery. Whole grain crackers and bread will contain more nutrition than versions utilizing white flour, but white flour will be easier to absorb, so you may want to have saltines and white toast at first.
Broth
Chicken broth and miso soup are both clear fluids, which are essential for avoiding dehydration when suffering from diarrhea. They provide both protein and iron. Note, however, that both miso and most commercial chicken broths are high in salt, which can hinder your rehydration efforts. Opt for low-salt versions when possible; otherwise, consume in moderation.
Peanut Butter
Peanut butter is a good source of protein and much easier to digest than other protein-rich candidates such as beans or meat. It's also rich in minerals including iron, calcium, zinc and potassium, as well as vitamins B6, E and niacin. Choose a smooth peanut butter made with little or no added salt if possible.
References
- "Smart Medicine for Healthier Living"; Janet Zand, Alan N. Spreen, et. al.; 1999
- Cleveland Clinic: Diarrhea
- Family Doctor: BRAT Diet
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