What to Eat When You Have Diarrhoea: BRAT Diet & More

Few things derail a day quite like a sudden bout of diarrhoea. It is a common misery, with around the World Health Organization (WHO) estimating 1.7 billion cases globally each […] In the midst of it, the question of what to eat feels urgent, yet the advice is often conflicting. This guide cuts through the noise, offering a practical, evidence-based approach to eating and drinking your way back to comfort, with a focus on what actually works and what to avoid.

Typical Duration: 2-4 days · Main Risk: Dehydration · First-Line Diet: BRAT Diet · Key Electrolytes: Sodium & […]

The mainstay dietary approach, the BRAT diet (bananas, rice, applesauce, toast) from the Cleveland Clinic, is designed to be […] The primary risk isn’t a lack of eating, but the danger of dehydration. […]

What to eat when you have diarrhoea: BRAT diet & more

The most effective strategy often begins with the BRAT diet. These foods are recommended by Cleveland Clinic because they are bland, low in fibre, and easier to tolerate when your digestive system is upset. […]

What is the BRAT diet?

This simple dietary pattern is a classic first-line approach for a reason. Bananas, for instance, are not only easy to digest but also contain pectin, a soluble fibre that helps absorb excess water in the gut, and potassium, an essential electrolyte often lost during episodes of diarrhoea.

Each component has a specific role. […]

For many, the practical question of what to eat focuses on these binding foods. […]

For example, University Hospitals Sussex NHS advises that low-fibre foods such as white bread, white pasta, and rice are […]

The University Hospitals Sussex NHS recommends low-fibre foods such as white bread as part of its guidance.

What not to eat during diarrhea?

The The Oregon Clinic advises avoiding raw vegetables, citrus fruits, coffee, and alcohol.

The Norfolk and Norwich University Hospitals NHS Foundation Trust specifically flags sugar-free drinks and […]

How long does diarrhoea typically last?

Understanding the typical duration of diarrhoea is key to managing your expectations and knowing when to seek medical help. […]

What is the typical duration for acute diarrhea?

The common guidance points to a quick resolution, but it’s crucial to know that “quick” is relative.

Most cases of acute diarrhoea last for 2 to 4 days. […] Additionally, signs of dehydration (University Hospitals Sussex NHS) or St George’s University Hospitals NHS notes that dehydration is a primary risk) necessitate immediate […]

What should you drink to stay hydrated?

The Norfolk and Norwich University Hospitals NHS Foundation Trust advises aiming for 8 to 10 cups of fluid per day.

University Hospitals Sussex NHS confirms this, recommending at least 1.5 to 2 litres of fluid per day as a baseline. […] To properly rehydrate, you need to replace the electrolytes—sodium, potassium, and chloride—that are being lost. The NHS advises that oral rehydration solutions (ORS) are the most effective way to do this.

A Cleveland Clinic article and Cleveland Clinic advise avoiding clear juices in favour of electrolyte drinks to avoid sugar spikes.

What are some meal ideas?

Here are a few meal ideas that align perfectly with medical advice:

A broth-based soup with pasta or rice is a great option, as per University Hospitals Sussex NHS suggestions.

The Cleveland Clinic advises that this helps replenish lost nutrients and energy.

A modern take is the NNUH NHS guidance which calls for “low fibre, high salt and high sugar” foods, which […]

However, Norfolk and Norwich University NHS advises being cautious, as many commercial yogurts are high in […]

Frequently Asked Questions

What is the BRAT diet?

The BRAT diet stands for bananas, rice, applesauce, and toast. It is a classic first-line dietary approach recommended by institutions like the Cleveland Clinic because these foods are bland, low in fibre, and easy on the digestive system.

How long does diarrhoea typically last?

Most cases of acute diarrhoea last for 2 to 4 days. If symptoms persist beyond this period, or if you experience signs of dehydration, it is important to seek medical advice.

What should I drink to stay hydrated?

Oral rehydration solutions (ORS) are the most effective way to replenish lost fluids and electrolytes. University Hospitals Sussex NHS recommends aiming for at least 1.5 to 2 litres of fluid per day.