Diarrhea can feel uncomfortable, draining, and disruptive. When your digestive system is unsettled, even simple meals can feel overwhelming. During this time, the goal isn’t heavy nutrition or complex meals, it’s choosing gentle, easy-to-digest foods that allow your body to regain balance.
Certain foods are commonly recommended because they are mild, low in fiber, and easier on the digestive tract. They provide light nourishment without adding extra stress to your system.
Below are five of the best foods for diarrhea and how they may help support digestive recovery.
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Bananas
Bananas are one of the most widely recommended foods during diarrhea. They are soft, mild, and easy to digest, making them well tolerated when the stomach feels sensitive.
Bananas contain pectin, a type of soluble fiber that absorbs water in the digestive tract. Soluble fiber may help support firmer stool consistency during recovery. They are also a natural source of potassium, an electrolyte that can be lost when experiencing digestive upset.
Because they require no preparation and are easy to eat in small portions, bananas are often one of the first foods people reach for.
Helpful Additions to Make This Easier:
• A banana hanger (Amazon) keeps bananas accessible and prevents bruising.
• Buying slightly ripe bananas may make digestion easier.
• Pre-slicing and freezing bananas allows you to use small portions as needed.
White Rice
White rice is a traditional recovery food because it is bland, low in fiber, and easy to process. When digestion is moving quickly, high-fiber foods can increase activity. White rice is neutral and gentle.
It provides simple carbohydrates for energy without heavy fats, spices, or rich sauces that may irritate the stomach. Because it is low in residue, it may help reduce additional digestive stimulation while your body settles.
Plain preparation is best during this time.
Tools That Support This Habit:
• A rice cooker (Amazon) can make preparing plain white rice simple and consistent.
• Measuring cups help portion small servings more easily.
• Glass storage containers allow you to store extra rice safely for later use.
Applesauce
Applesauce is easier to digest than raw apples because the cooking process softens the fiber and makes it gentler on the stomach.
Like bananas, apples contain pectin, the soluble fiber that may help absorb excess fluid in the digestive tract. The smooth texture can feel soothing when appetite is low.
Unsweetened varieties are typically preferred. Added sugars may be harder on digestion when the system is sensitive.
Small portions spaced throughout the day may feel more manageable than full servings.
Simple Ways to Keep This in Your Routine:
• Choose unsweetened applesauce cups (Amazon)for convenient portion control.
• A reusable glass jar helps store larger containers.
• Keeping shelf-stable applesauce on hand can be useful for unexpected stomach issues.
Plain Toast
Plain toast is another commonly recommended option during digestive upset. White bread that has been lightly toasted becomes easier to digest and less dense.
It is low in fiber and mild in flavor, which makes it a neutral food choice when your stomach feels unsettled. Avoid heavy toppings, butter, or oils during recovery, as added fats can sometimes be harder to tolerate.
Toast provides light nourishment without overwhelming your digestive system.
Practical Kitchen Essentials:
• A simple toaster allows for quick preparation of small servings.
• Choosing plain white bread without seeds may be easier to digest.
• Storing bread properly helps maintain freshness for short-term recovery needs.
Bone Broth
Bone broth offers gentle nourishment in liquid form. Warm, mild broths can feel soothing when solid foods seem less appealing.
Broth provides fluids along with small amounts of protein and naturally occurring minerals. While not a replacement for full meals long-term, it may serve as a supportive option during short-term digestive upset.
Plain, lightly seasoned broths are generally better tolerated than heavily flavored soups.
Supportive Options You May Consider:
• Shelf-stable bone broth cartons can be convenient to keep on hand.
• A small saucepan makes heating single portions easier.
• Insulated mugs (Amazon) can help keep broth warm for slow sipping.
Additional Supportive Foods for Diarrhea
- Plain Oatmeal: When prepared simply with water and without added sugar or dairy, oatmeal can be gentle and easy to digest. In small portions, its soluble fiber may help support stool consistency.
- Boiled Potatoes (Without Skin): Skinless, plain boiled potatoes are mild and easy on the stomach. They provide simple carbohydrates for energy without added fats or spices.
- Saltine Crackers: Bland crackers can be helpful when appetite is low. Their simple ingredients and mild flavor often make them easier to tolerate during digestive upset.
- Cooked Carrots: Soft, well-cooked carrots are easier to digest than raw vegetables. When steamed or boiled until tender, they may be more stomach-friendly.
- Plain Pasta: Simple white pasta without sauce can serve as another mild carbohydrate option when your system feels sensitive.
Final Thoughts
When you’re dealing with diarrhea, simple choices often work best.
Bananas, white rice, applesauce, plain toast, and bone broth are commonly recommended because they are mild, easy to digest, and gentle on the stomach. These foods focus on stability rather than stimulation.
Recovery is often about keeping things simple. Small portions, plain preparation, and listening to your body can go a long way. As symptoms improve, you can gradually return to your normal eating routine. If symptoms are severe, persistent, or concerning, seeking guidance from a qualified healthcare professional is always important.
Choosing gentle foods during digestive upset can make the recovery process feel more manageable and sometimes, simplicity is exactly what your body needs.