September 2026
Diarrhea is a common digestive problem in which stools become loose or watery and may occur more frequently than usual. It can happen due to infections, contaminated food or water, medications, food intolerance, or certain digestive conditions. During diarrhea, preventing dehydration is the first priority. Food choices can then help you maintain energy and support recovery.
1. Focus on Fluids First
Loose stools cause the body to lose water and electrolytes. Drink fluids regularly through the day, taking small frequent sips rather than a large amount at once if you feel nauseous. ORS is preferable when there is significant fluid loss because it provides both fluids and electrolytes.
- ORS (Oral Rehydration Solution)
- Water
- Clear soups
- Rice water
- Coconut water, when appropriate
2. Choose Easy-to-Digest Foods
Once you can tolerate food, choose simple, soft foods in small portions.
- Soft rice
- Plain khichdi
- Idli
- Soft poha
- Boiled potato
- Well-cooked carrots
- Banana
- Stewed or cooked apple
3. Include Protein as You Recover
If dairy worsens diarrhea, temporarily reduce lactose-containing foods and discuss alternatives with your healthcare professional.
- Curd / yogurt
- Eggs
- Moong dal
- Soft paneer in appropriate portions
- Lightly cooked chicken or fish
4. Eat Small, Frequent Meals
Instead of having three large meals, try small meals every few hours. This may be easier to tolerate and helps provide a steady supply of energy while your digestive system recovers.
5. Foods to Avoid or Limit
Certain foods can worsen diarrhea or digestive discomfort in some people.
- Fried and greasy foods
- Very spicy foods
- Alcohol
- Carbonated beverages
- Sugary drinks and concentrated fruit juices
- Very high-fibre foods during the acute phase
- Large amounts of raw vegetables and salads
- Large portions of beans and whole pulses if they increase gas
- Sugar-free products containing sorbitol or other sugar alcohols
If diarrhea continues or keeps recurring, the underlying cause should be evaluated rather than managed only through dietary restriction.
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This article is general information and not a substitute for a consultation. Please speak to a doctor about your own symptoms.