D iarrhea is a health problem characterized by loose stools, which may impact one’s daily life. Various factors contribute to loose stools, including unhealthy foods and beverages, infections, and inflammatory bowel diseases. Common symptoms of diarrhea include frequent and urgent bowel movements, abdominal pain, nausea, and stomach cramps. Diarrhea can cause major inconvenience and interfere with one’s daily activities. One can modify one’s nutritional habits and incorporate healthy foods to manage loose stools. 

1. Bananas
This food is easily digestible and is a rich potassium source. Bananas are gentle on the gut and can benefit people who are experiencing loose stools.

2. White rice
Rice is a healthy grain to add to any meal and is particularly beneficial for those with diarrhea. The bland starch in rice can help firm up the stools. Since white rice is a low-fiber version of its wholegrain alternatives, it’s easier for the gut to digest.

3. Crackers
One should eat bland foods to firm up stools when experiencing diarrhea. Foods that are excellent sources of simple starches can help bind together loose stools and soothe the overworked intestine. Crackers are an excellent choice in this regard as they contain sodium, which helps maintain fluid levels and restore the lost electrolytes. But, if individuals are used to eating crackers with cheese, they should switch to plain crackers. Butter, peanut butter, or other additions to crackers could be hard on the colon and might even worsen diarrhea.

4. Cooked carrots
This food item is easy for the gut to process and is not as hard on the digestive system as raw carrots. One can try sauteed, steamed, or boiled carrots, which can be combined with other cooked vegetables. They contain pectin, which slows digestion and reduces the frequency of bowel movements. When eating cooked carrots, add some bland and simple carbohydrates in the form of bread or rice. The stressed-out digestive system will also appreciate the addition of some lean protein sources, which helps replenish the lost nutrients.

5. Applesauce
A BRAT meal plan is a nutritional regime health experts advise to manage the effects of diarrhea. This meal plan involves foods like bananas, rice, applesauce, and toast (BRAT). Applesauce contains pectin, which helps firm up the stools by absorbing liquid from one’s gut. It is a healthier alternative to raw apple as the fruit’s skin includes insoluble fiber, which may worsen loose stools. Additionally, applesauce is easier on the stomach and soothes the overworked gut. If purchasing it from a store, make sure to opt for the unsweetened kind.

6. Sweet potatoes
When managing diarrhea, health experts advise frequenting foods rich in soluble fiber. Sweet potatoes contain both soluble and insoluble fiber. Small quantities of soluble fiber can soothe the gut and firm up stools. Additionally, the soluble fiber in sweet potatoes helps retain fluids in the bowel, slowing down the digestive system. It can benefit people trying to avoid further upsetting their stomachs. But make sure to skin the sweet potato before eating since it can be harder on the gut otherwise. Another reason why nutritional experts suggest this food is that it is packed with anti-inflammatory properties and is rich in potassium and vitamins A, C, and B6.

7. Chicken soup
It is important to have enough fluids while dealing with loose stools. If one faces difficulty eating solid foods, one can turn to chicken soup to meet one’s nutritional requirements. Chicken soup can prevent dehydration, especially if one is not keen on sipping water throughout the day. Clear chicken soup or broth is a great option to replenish electrolytes that are drained from the body with every bathroom visit. It can assist the body in achieving the desired levels of sodium. But when purchasing, choose the broth or soup carefully because some clear soups can be high in fats and spices. One should also avoid chicken soup that contains a heavy serving of pepper or butter intended to add taste because it could further irritate the gut lining and worsen the condition. Try and make the soup at home or use pre-cooked broth if available.

8. Yogurt
Probiotics are healthy bacteria found in certain food items, which aid in digestive health. Yogurt is a healthy source of probiotics that can help restore the beneficial bacteria in the gut and facilitate better digestion. It is one of the best probiotics for loose stools as it can alleviate the symptoms of diarrhea and slow down the condition. It is important to note that only certain types of yogurt are proven to be effective in managing loose stools. Besides yogurt, buttermilk is another probiotic-rich alternative to have when experiencing diarrhea.