What can you eat when you have diarrhea?

What can you eat when you have diarrhea?

Not a lot. The main thing here is to

  1. replenish water
  2. replenish nutrients

Here are three foods you should start with when you’re still visiting the toilet often.

#1 Plain porridge cooked with white rice

Use medium grain rice, not short grain rice. Short grain rice will form a very sticky porridge, while medium grain rice will form a more watery porridge that's more suitableWhite rice has its benefits in this situation. It’s bland, easy to digest, and gives you energy when you are unable to eat anything else.

The porridge helps you to replenish the nutrition and water you are losing to diarrhea.

How to cook

After bringing to a boil in a pot, simmer for 10 to 15 minutes. If there is excess water, drink it instead of discarding.

#2 Black sugar and ginger tea

GingerBefore you object to using sugar, let me tell you that this is nothing like refined white sugar. It’s soothing for the stomach. Ginger has a warming effect that helps you get rid of gastric discomfort.

How to prepare

Boil 1 cup water with peeled, sliced ginger for around 3 minutes. Add 3 tablespoons of black sugar and stir. For best effect, eat the ginger.

#3 Plain bread

BreadIf porridge isn’t your thing, this is the next best option for energy. You could try eating this with a hot cup of Milo.

Avoid these foods

Basically, you want something gentle and comforting on the stomach. Your gastrointestinal system is dealing with enough agitation. Don’t add to its burden and abstain from these foods for the time being:

  • Spicy food including curry, pepper
  • Oily food including salmon, deep-fried food, avocado
  • Dairy products
  • Chilled food including sushi
  • Meat

Slowly add these

As you recover, you can gradually add these back to your diet first.

Fruits and vegetables

They contain a variety of nutrients including fiber to help your digestive system get going again.


A tastier option to get water and nutrients.


Grains give you fiber, among other things. I like the combination of cooked oats with a bit of honey.

If you’re currently down with diarrhea,  do try the reccomended foods to get well soon! Do leave a comment if you’ve found this guide useful. Wishing you a speedy recovery!

2 Comments on "What can you eat when you have diarrhea?"

  1. Ooo, I can’t stand having diarrhea. I’m glad I ran into this post just in case I get into a similar situation.
    That’s interesting that Rice doesn’t provoke the symptoms. I feel like rice is full of fiber and would make you want to go to the bathroom.. or is that oatmeal I am thinking about. Well would oatmeal be a good substitute for rice? I seem to never have rice laying around to cook but I eat oatmeal everymorning.


    1. hi billy! Glad you found this post helpful! White, medium to long grain rice actually has only a very small amount if fiber, check out the info here.

      Oatmeal, on the other hand, is much richer in fiber. But it’s fine to eat it too. Just don’t mix milk into it. Have it plain.


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