Diarrhea is a common digestive issue that can strike anyone, often without warning. It may be caused by infections, food sensitivities, stress, or certain medications. While it’s typically not dangerous, persistent or severe diarrhea can lead to dehydration, weakness, and nutrient loss.
Fortunately, there are natural remedies that can help soothe your gut, restore balance, and get you feeling better—without reaching straight for medication. Below are 9 evidence-backed foods and supplements that can help relieve diarrhea quickly and gently.
1. Bananas
Bananas are one of the most recommended foods for diarrhea. They're easy to digest, high in potassium, and can help replace lost electrolytes. The pectin (a type of soluble fiber) in bananas helps absorb liquid in the intestines and adds bulk to your stool.
Tip: Choose ripe bananas for easier digestion.
2. Rice
Plain white rice is a staple part of the BRAT diet (bananas, rice, applesauce, toast) for good reason. It contains soluble fiber, which absorbs excess water in the digestive tract and slows down bowel movements.
Best Option: Stick with well-cooked, plain white rice—avoid butter or spices.
3. Applesauce
Cooked apples (as in applesauce) are gentler on the digestive system than raw apples. The pectin helps firm up stools while the soft texture is easy on your gut.
Note: Avoid applesauce with added sugar or artificial sweeteners.
4. White Toast
While whole grains are great when you're healthy, during diarrhea, plain white toast is easier to digest. It can help absorb excess fluid and provide some energy without irritating your stomach.
5. Yogurt
Yogurt with live active cultures provides probiotics that restore good bacteria in your gut. This helps rebalance your intestinal flora, especially if diarrhea is due to antibiotics or a bacterial infection.
Look for: Yogurt with Lactobacillus or Bifidobacterium strains.
6. Acidophilus
Acidophilus is a specific probiotic strain that supports digestive health and produces lactic acid to inhibit harmful bacteria. It’s found in some yogurts and also available as a supplement.
Pro Tip: Start taking acidophilus at the first signs of stomach upset for faster relief.
7. Kaolin Clay
Kaolin clay (also known as white clay) is a natural remedy that helps absorb toxins in the digestive tract and reduce bowel movement frequency. It has been used for centuries to manage diarrhea.
Caution: Use only food-grade kaolin clay, and consult a professional before use.
8. Chamomile Tea
Chamomile has natural anti-spasmodic and anti-inflammatory properties. It can relax your intestinal muscles and reduce cramping, helping stop diarrhea in its early stages.
Dosage: Drink 2–3 cups of chamomile tea per day until symptoms ease.
9. Saccharomyces Boulardii
This is a powerful probiotic yeast, known for its ability to combat diarrhea—especially that caused by antibiotics or infections. It helps restore healthy bacteria and has been shown to reduce duration and severity of symptoms.
Available as: A supplement in capsule or powder form.
Additional Tips to Speed Up Recovery
- Stay hydrated: Drink electrolyte-rich fluids like coconut water or oral rehydration salts (ORS).
- Avoid trigger foods: Stay away from dairy (except yogurt), caffeine, spicy food, alcohol, and high-fat meals.
- Eat small meals: Stick to bland, low-fiber foods until your stomach settles.
- Rest: Give your body time to heal by reducing stress and physical exertion.
When to See a Doctor
While most cases of diarrhea resolve in 1–3 days, consult a healthcare provider if you experience:
- Diarrhea lasting more than 3 days
- Signs of dehydration (dry mouth, dizziness, little or no urine)
- High fever
- Blood or mucus in stool
- Severe abdominal pain
Final Thoughts
Diarrhea can be uncomfortable, but with the right foods and natural remedies, you can often manage symptoms at home and speed up recovery. Incorporate gentle, gut-soothing options like bananas, rice, and probiotics, and don’t forget to stay hydrated.
If symptoms persist, never hesitate to seek professional guidance—it’s always better to play it safe with your health.
