What to eat and drink to relieve diarrhea

I know how uncomfortable diarrhea can be, especially in the summer. I’ve gone through it more than once, and I learned the hard way that it’s not just about waiting for it to pass — it’s about keeping my body hydrated and nourished while avoiding foods and drinks that make things worse.

When we have diarrhea, our body loses a lot of water and electrolytes (minerals like sodium, potassium, and chloride that help us retain water). This can lead to dehydration, which can be dangerous, especially for children and older adults. So, the goal is simple: replace fluids and minerals without irritating the digestive system further.

Fluids That Help Stop Dehydration

Based on what my doctor told me — and my own experience — these are the best options:

1. Homemade alkaline lemonade
   • I make it by mixing water, fresh lemon juice, and a pinch of baking soda. It’s refreshing and helps restore minerals.
   • (Tip: Don’t add sugar — it can make diarrhea worse.)
2. Oral rehydration solutions (ORS)
   • These are available in pharmacies in small sachets. You dissolve them in water according to the instructions.
   • They contain the right balance of salts and glucose to help the body absorb fluids quickly.
3. Clear soups or broths
   • A mild vegetable or chicken broth can be soothing and help replenish lost sodium and potassium.

🚫 Avoid these drinks:

• Sugary sodas or sweet fruit juices — too much sugar can draw water into the intestine and worsen diarrhea.
• Isotonic sports drinks — many have high glucose levels.
• Coffee, tea, or energy drinks — caffeine can speed up bowel movements.

What I Eat When I Have Diarrhea

A lot of people still believe in the so-called “astringent diet” — plain white rice, boiled fish, and dry toast. But experts (and my own stomach) have shown that there’s no magic food to stop diarrhea instantly.

What matters most is:

• Eat according to your appetite. Don’t force yourself to eat if you’re not hungry.
• Avoid fatty and high-fiber foods until your gut recovers.

💡 Why?

• Fatty foods (fried items, sausages, creamy sauces, oily curries) are harder to digest.
• Fiber-rich foods (raw vegetables, whole grains, beans) can increase bowel movements.

If I eat dairy during this time, I go for low-fat or skimmed milk because high-fat dairy can be irritating.

A Simple, Gut-Friendly Meal Plan

From my own trial and error, here’s what usually works for me:

Breakfast:

• A slice of white bread or plain crackers.
• Chamomile tea or warm water with a little lemon.

Lunch:

• Boiled potatoes or plain pasta with a drizzle of olive oil.
• Skinless chicken breast (boiled or grilled).

Snack:

• A ripe banana (rich in potassium).

Dinner:

• Light vegetable soup or broth.
• A small piece of white fish or egg (boiled or poached).

When to See a Doctor

Even though mild diarrhea often improves within 1–3 days, I never ignore it if:

• It lasts more than 3 days.
• I have a high fever.
• I notice blood in my stool.
• I feel very weak or dizzy.

Dehydration can be serious — so it’s better to be safe and get medical help.

Final Thoughts

Diarrhea is exhausting, but with the right fluids and foods, recovery is much quicker. I’ve learned that rehydration is more important than eating a “special” diet. Once symptoms improve, I gradually return to my normal meals.

References:

• World Health Organization (WHO) – Oral Rehydration Therapy
• Mayo Clinic – Diarrhea: Self-Care