7 Best Foods to Eat When You Have Diarrhea

On good days, you probably don’t think twice about dropping a deuce. But when something goes awry, it can quickly turn into a major source of stress—especially when you just can’t seem to stop pooping.

In lots of cases, diarrhea—though wildly unpleasant—is limited to a loose bowel movement that resolves within a day or so. But sometimes, things don’t get any better by the next time you go (or that next time, is, um, a little too soon after your first). In that case, adjusting what you eat can help things firm up a bit. “The key is to maintain hydration and avoid foods that are difficult to digest, might add a lot of fiber, or might contain substances that could stimulate gut muscle contractions,” David D. Clarke, MD, board-certified gastroenterologist and president of the Psychophysiologic Disorders Association, tells SELF.

It’s hard to give a blanket menu of what to eat, since there are so many different causes of rampant runs, and each person’s GI tract reacts differently to what you’re taking in. Still, experts have a few general recs to soothe your stomach. Read on for the best foods to eat when you have diarrhea—they may just pump the brakes on your (way-too-active) bowels.

1. Simple starches like toast or crackers

“You always want to start with bland foods when you have diarrhea,” Amanda Sauceda, MS, RD, a registered dietitian based in Long Beach, California, who specializes in digestive health, tells SELF. Think options rich in simple carbs, like toast or crackers, which can soothe your bubbly bowels.

Just make sure to keep it simple: Even if you normally eat toast with butter or crackers with peanut butter or drizzled with hot sauce, you may want to stick to plain while your gut’s in overdrive. That’s because fatty and spicy foods can be especially irritating to your stomach when your digestive system is already out of whack, possibly setting the stage for further, uh, upset. So try options that you find tasty enough on their own without having to rely on toppings or extras.

2. Plain white rice or pasta

If you’re feeling something a little less snacky, try some rice or pasta as your bland starch of choice. For diarrhea, Dr. Clarke specifically recommends plain white versions: They’re good sources of carbohydrates—which you need for energy, whether you’re pooping prolifically or not—that can help bind your stools. But because they have a little less fiber than their whole-grain counterparts, they can be easier on your gut. While eating more of that nutrient is generally a good thing, you want to skip that advice when you’re dealing with diarrhea, since too much of it (especially the insoluble kind, which whole grains have a bunch of) can make your loose stools even worse.

3. Cooked vegetables

“Cooking veggies helps to soften fibers, making it easier on your digestive system,” Sauceda says. Try steaming some broccoli or carrots and combining them with other bland foods, like rice or a lean protein (which your stressed GI system will appreciate over higher-fat varieties). Sauceda also recommends eating veggies in soup—not only is the warmth super comforting, but it can also add some much-needed fluid. That’s super important if you’re pooping up a storm, since you’re losing water and electrolytes with each bowel blowout.

4. Sweet potatoes

While you want to stay away from too much fiber when you’ve got the runs—especially the insoluble stuff—taking in a little bit of the soluble kind can actually be helpful. And sweet potatoes are a great way to get that, Sauceda says. “This can help give a firmer shape to your poop.” That’s because soluble fiber draws more water into your bowels, which slows your digestion down a bit.

Bake your potato in the oven and dig out the good stuff: “I would skip the skin of the sweet potato, as the skins of veggies can be harder to digest,” Sauceda says. Again, you may want to avoid the pat of butter on top, since the fat can stress your stomach.

5. Bananas

“Bananas are a potassium powerhouse, replenishing the electrolytes lost during diarrhea,” Kenneth Brown, MD, a Plano, Texas-based board-certified gastroenterologist, tells SELF. “They also contain pectin, a soluble fiber that aids in absorbing liquid in the intestines, reducing the liquid content of stools.” If you’ve got a whole bunch of bananas to choose from, try the one that’s the most yellow: Ripe ones tend to be softer and easier to digest, he says.

6. Applesauce

We already mentioned bananas, rice, and toast above, so we’d be remiss if we didn’t spotlight applesauce, the fourth player in the famous diarrhea-friendly acronym BRAT diet. Similar to the “B,” apples are also rich in stool-firming pectin, Dr. Brown says. But because raw apples—especially with their skin intact—can be tough to digest, he recommends going the applesauce route, which is easier on your stomach. “Opt for unsweetened varieties to avoid excess sugar, which may potentially worsen diarrhea,” Dr. Brown says.

7. Broth

If your stomach is churning non-stop and you can’t imagine eating any solid food, try sipping on broth for some fluids and nutrients instead. “Clear broths are invaluable for providing hydration and replenishing essential electrolytes like sodium and potassium lost during diarrhea,” Dr. Brown says. Plus there’s just the old feel-better factor of sipping on a spoonful of the warm salty stuff. He recommends steering clear of broths that are high in fat or heavily seasoned, which can be irritating to your gut.

Okay, so how should I start working these foods into my meals?

Even though this is a list of the best foods to eat when you have diarrhea—and they should be gentler on a gut that’s working overtime—you still need to take it slow. Reintroduce solids gradually if you’re dealing with a stomach bug, food poisoning, or something else that’s made it hard to eat anything (or eat normally) for a couple days, Sauceda says. Start with small meals that include the foods listed above, and increase the amount you’re eating over the course of a couple of days. If you still have diarrhea afterward, it’s okay to continue with them, but you may want to pause on adding anything more.

When your poop is looking better, you can start eating more normally—but don’t go right to that takeout you’ve been craving. It’s probably best to err on the side of caution for a few days. “Now isn’t the time to try new foods or go out for a rich dinner at a restaurant,” Sauceda says. “Your gut is going to be more sensitive at this time.” Stick to foods and quantities you eat regularly so that your digestive system doesn’t have to do a ton of extra work.

If you’re still destroying your bathroom days later, it’s time to call a doctor.

If your diarrhea is consistent or not improving for more than 48 hours, it’s probably a good idea to make an appointment with your doctor—you might be at risk of dehydration and nutrient deficiencies, Dr. Brown says. (For children, he recommends doing so after 24 hours.)

Some red flags warrant a trip to the doc even sooner, Dr. Brown says. These include:

• A fever above 102 degrees along with diarrhea, which could signal a bacterial infection or another serious condition
• Black or bloody stools, which can be a sign of intestinal bleeding
• Severe abdominal pain or discomfort, which could signal a more serious underlying condition, like an infection or irritable bowel disease
• Chills, vomiting, and muscle aches along with your diarrhea, which may indicate an infection
• Frequent vomiting or being unable to keep fluids down, which can increase your risk of severe dehydration

To get the most out of your appointment, Dr. Brown recommends keeping a symptom diary. Make sure to note how often you’re having diarrhea, how long it lasts, what your poop looks like, and any other symptoms you’re feeling—along with possible triggers, like recent travel, something suspicious you ate, or exposure to someone who’s sick, he says. This important intel can help your provider figure out what could be going on—so you can get back to producing the kind of poop you don’t have to think twice about.

Related:

• The Best Foods to Eat When You’re Sick and Feel Like Trash
• 7 Digestive Symptoms You Should Definitely Tell Your Doctor About
• Why Does My Poop Smell So Bad?