25 Things to Eat When You Have Diarrhoea


1. Plain Rice

Plain rice is easy on the stomach and provides the necessary carbohydrates to keep you energized. Its bland nature makes it less likely to irritate the digestive system. Stick to white rice as it’s lower in fiber compared to brown rice, making it gentler on your digestive tract.

2. Bananas

Bananas are an excellent choice because they are easy to digest and rich in potassium, which helps replace nutrients lost due to diarrhoea. Their pectin content also helps absorb water in the intestines, which can firm up stool.

3. Applesauce

Applesauce is another great option, especially when made without added sugar. It contains pectin, a type of fiber that helps bind stools. The natural sugars in applesauce also provide a gentle source of energy.

4. Toast

Dry toast is a classic remedy for an upset stomach. It’s easy to digest and helps absorb excess stomach acids, which can soothe the digestive tract. Avoid adding butter or other spreads that could be harsh on your system.

5. Boiled Potatoes

Boiled potatoes without the skin are a bland, starchy food that can help absorb excess water in your intestines. They also provide essential nutrients and energy without upsetting your stomach further.

6. Chicken Broth

Chicken broth, particularly clear broth, is gentle on your stomach and helps keep you hydrated. It’s also a good source of electrolytes, which are crucial to replace if you’re experiencing frequent diarrhoea.

7. Crackers

Plain, unsalted crackers are easy to digest and can help absorb stomach acids. They’re a simple source of carbohydrates that can provide energy without irritating your digestive system.

8. Herbal Tea

Certain herbal teas, like chamomile and ginger tea, can soothe your digestive tract. Chamomile has anti-inflammatory properties, while ginger helps reduce nausea and improve digestion.

9. Oatmeal

Oatmeal made with water or milk is a gentle food for your stomach. It provides soluble fiber, which helps absorb excess water in the intestines, potentially easing diarrhoea.

10. Yogurt

Yogurt with live cultures (probiotics) can help replenish the good bacteria in your gut. This can be particularly helpful if diarrhoea has disrupted your normal intestinal flora. Choose plain, unsweetened yogurt to avoid added sugars that could worsen symptoms.

11. Scrambled Eggs

Lightly scrambled eggs are easy to digest and provide a good source of protein and essential nutrients. Avoid adding heavy oils or spices, which can irritate your stomach.

12. Plain Pasta

Plain pasta without sauce is a starchy food that’s easy on your stomach. It provides carbohydrates for energy without the fiber that could aggravate diarrhoea.

13. Boiled Carrots

Boiled carrots are soft and easy to digest. They are also rich in pectin, which can help firm up stools. Cooking them makes them easier on your stomach compared to raw carrots.

14. Cooked Zucchini

Cooked zucchini is a gentle vegetable that can be easier to digest when you have diarrhoea. It’s low in fiber when cooked and provides essential vitamins and minerals.

15. Baked Chicken

Skinless, baked chicken is a lean source of protein that’s easy on your digestive system. Avoid frying or adding rich sauces that could aggravate your stomach.

16. Sweet Potatoes

Sweet potatoes, especially when baked or boiled without the skin, are a gentle source of carbohydrates and vitamins. They provide soluble fiber, which can help absorb excess water in your intestines.

17. Clear Soups

Clear soups, like vegetable broth, are hydrating and gentle on the stomach. They can help replenish lost fluids and provide some nutrients without being too heavy on the digestive system.

18. Apples (Peeled)

Peeled apples are easier to digest and provide pectin, which helps firm up stools. Avoid eating the skin, as it contains insoluble fiber that can irritate the digestive tract.

19. Steamed Fish

Steamed fish is a light, easy-to-digest source of protein. Avoid adding heavy oils or spices. Fish like cod or haddock are particularly gentle on the stomach.

20. Cottage Cheese

Cottage cheese is a good source of protein and can be easier to digest than other dairy products. Opt for plain cottage cheese without added fruits or flavors.

21. Gelatin

Gelatin is gentle on the stomach and can help keep you hydrated. It’s easy to consume and digest, providing a small amount of energy and nutrients.

22. Rice Water

Rice water, the water leftover from boiling rice, can be soothing for the digestive tract. It helps hydrate and can provide a small amount of nutrients while being very gentle on the stomach.

23. Papaya

Papaya is easy to digest and contains enzymes like papain that can aid digestion. It’s also rich in vitamins and minerals, making it a nutritious choice during recovery.

24. Pumpkin

Cooked pumpkin is a gentle food that’s easy to digest. It’s low in fiber and high in vitamins and minerals, making it a good option to include in your diet when recovering from diarrhoea.

25. Blueberries

Blueberries contain antioxidants and are easy to digest. They also have tannins, which can help reduce inflammation in the digestive tract. Choose fresh or lightly cooked blueberries for the best effect.

These foods can help soothe your digestive system and provide essential nutrients while you recover from diarrhoea. Always consult with a healthcare provider for personalized advice, especially if symptoms persist.

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