What Foods to Eat and Avoid When you Have Diarrhoea

Diarrhoea, characterised by loose, watery stools occurring more frequently than usual, is a common gastrointestinal ailment affecting people of all ages worldwide. It can be acute, lasting a few days or chronic (persisting for weeks or longer). Dealing with diarrhoea can be uncomfortable and disruptive to your daily life. Finding relief is a top priority, whether a stomach bug, food poisoning, or a digestive disorder causes it. While staying hydrated is crucial, knowing what foods to eat and what to avoid can play a significant role in soothing your gut and promoting faster recovery. In this comprehensive guide, let's understand the best foods to eat when you have diarrhoea, the foods to avoid, effective treatments and remedies, when to consult a doctor, and how to get your healthy self.

What Foods to Eat When You Have Diarrhoea?

When you have diarrhoea consuming foods that are gentle on your digestive system and providing the necessary nutrients your body needs is essential. There are some of the best foods to eat when you have diarrhoea. They are:

• Rich in potassium, bananas help replenish electrolytes lost during bouts of diarrhoea (they are  gentle on the stomach and provide soluble fibre to help regulate bowel movements)
• Boiled white rice is a staple in the BRAT diet (bananas, rice, applesauce, and toast), is easy to digest and provides energy
• Applesauce is gentle on the digestive system and provides essential nutrients like vitamins and fibre. 
• Plain white bread can help absorb excess fluid in the digestive tract and provide carbohydrates for energy
• The probiotics in yoghurt can help restore the balance of good gut bacteria, improving digestion and reducing diarrhoea
• Potatoes are a great energy source to help firm loose stools
• Steamed or boiled vegetables such as carrots, zucchini and spinach are gentle on the stomach
• Clear broth soups (chicken or vegetable) can keep you well hydrated
• Incorporating lean proteins like chicken, turkey or fish into your meals (grilled, baked or boiled preparations) can rebuild and repair tissues
• Plain oatmeal (cooked with water or low fat milk) is a soothing and nutritious option.

What Foods to Avoid When You Have Diarrhoea?

While certain foods can support your recovery others can exacerbate your symptoms and prolong the duration of diarrhoea. It is essential to avoid these foods until your gut has healed. They are:

• Spicy and Greasy Foods: Spices and greasy foods can irritate the digestive system lining leading to increased inflammation and diarrhoea
• Raw Fruits and Vegetables: Raw fruits and vegetables (particularly those with tough skins or seeds) can be challenging to digest
• High-fibre Foods: While fibre is generally beneficial for bowel regularity it can worsen diarrhoea (do not take whole grains, raw fruits and vegetables, nuts and seeds)
• Caffeine and Alcohol: Both caffeinated beverages and alcohol can trigger the digestive system and increase bowel movements
• Dairy Products: Lactose intolerance is common during episodes of diarrhoea, as the digestive system may temporarily lose the ability to break down lactose (avoid milk, butter, cheese, ice cream, custard, and other dairy products)
• Sweetened Beverages: Sugary drinks, including fruit juices and sodas, can worsen diarrhoea by drawing more water into the intestines.

Treatments and Remedies

You can try the following several treatments and remedies to alleviate the discomfort of diarrhoea. They are:

• Opt for water, clear broths, electrolyte solutions and herbal teas to refill lost fluids and electrolytes
• Foods with live cultures, like yoghurt or a probiotic supplement, can bring back the good bacteria your gut needs
• The BRAT diet (bananas, rice, applesauce and toast) consists of bland, low fibre foods that help firm up stools
• Anti diarrhoeal medications can temporarily relieve diarrhoea
• Peppermint, chamomile and ginger teas have calming properties
• Stress can worsen digestive symptoms so it is essential to prioritise adequate rest and avoid strenuous activities
• Engage in activities that help you unwind such as deep breathing exercises, meditation or gentle yoga
• If diarrhoea is caused by an underlying condition (such as bacterial or parasitic infections, inflammatory bowel disease or medication side effects) go for treatment addressing the underlying cause
• Wash your hands thoroughly with water and soap after using the bathroom and before eating.

When to Consult a Doctor

While most cases of diarrhoea resolve on their own within a few days there are situations where medical attention is necessary. They are:

• If you experience severe abdominal pain, high fever, bloody stools or dehydration symptoms like dizziness and extreme thirst
• Your diarrhoea persists for over a few days or keeps recurring
• Pre existing health conditions like diabetes, inflammatory bowel disease or a weakened immune system 
• If you are taking medications that may interact with anti diarrhoeal treatments or have concerns about potential side effects.

Conclusion

Coping with diarrhoea is never easy. It can leave you feeling tired and frustrated. Choosing the right foods and simple treatments can really help your stomach settle down. Try to stick with meals that are easy to digest. Stay away from anything that seems to make things worse. If you start to feel worse or things just aren't improving, don't hesitate to reach out to a doctor. Taking care of yourself with gentle foods and a little patience can make a big difference. Most of the time, you’ll start to feel better soon.