What to eat when you have diarrhea: 6 light and easy-to-digest options

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When you have diarrhea, it can be hard to know what to eat. This guide presents 6 options of light and easy-to-digest foods to help you feel better. 

Diarrhea is a common problem that can be caused by various reasons. During this intestinal discomfort, it is important to take care of your diet to avoid irritations and speed up recovery. Find out now what to eat when you have diarrhea!

6 foods to ingest in case of diarrhea

Check out the options below and find out how to relieve symptoms safely and effectively by eating correctly.

1- Chicken or vegetable soup

Chicken or vegetable soup is a popular and effective option to relieve the symptoms of diarrhea. 

When we have intestinal problems, our body needs light and easy-to-digest foods to help restore balance and intestinal health.

This diet is an excellent choice because it is light, nutritious and easy to digest. 

Shredded cooked chicken or vegetables provide essential proteins, vitamins and minerals to strengthen the immune system and promote body recovery.

In addition, soup is a hydrating food, which is especially important during diarrhea, as we lose a lot of fluid in this process. 

Proper hydration helps to replace lost electrolytes and prevent dehydration.

When preparing the food, it is important to avoid adding strong seasonings, such as pepper or garlic, which can further irritate the already weakened digestive system. 

Opt for mild seasonings, such as salt and herbs, like celery or parsley, to give a pleasant flavor to the soup.

To increase the benefits, you can add cooked white rice to the soup. This is because rice is an easy-to-digest food that helps to firm up the stools and decrease the frequency of bowel movements.

Remember to consume the soup in small portions throughout the day, instead of having a large meal, to assist digestion and avoid overloading the digestive system.

2- Toast or salty crackers

One of the recommended foods in these cases are toast or salty crackers. 

They are foods that can help calm the digestive system and also provide necessary nutrients.

Toast or salty crackers are easily digestible due to their dry and crunchy texture. 

They help absorb excess fluids in the intestine, which can contribute to the firmness of the stools. 

And not only that, their soft consistency and low fiber content make them less irritating to the gastrointestinal tract that becomes quite sensitized during the situation.

These foods also provide a source of simple carbohydrates, which can be easily transformed into energy by the body. 

During diarrhea, it is common to lose sodium and potassium, due to dehydration. 

Some toast or salty crackers may contain a moderate amount of sodium, helping to replace this loss and maintain the necessary electrolyte balance.

It is important to note that, when consuming toast or salty crackers during diarrhea, it is advisable to choose versions without strong seasonings and preferably that are whole.

3- White rice or pasta without sauce

Two popular and suitable foods are white rice and pasta without sauce, if you don’t know what to eat when you have diarrhea.

White rice is good to consume because it is easy to digest and can make the stools harder. 

Its soft consistency and low fiber content make it a gentle food for the irritated digestive tract. 

It is also a source of easily absorbed energy, which is especially important when you are dealing with the problem, as there may be loss of nutrients during frequent episodes of bowel movements.

Similarly, pasta without sauce is another light and easy-to-digest food that can help reduce the symptoms of diarrhea. It provides carbohydrates to boost your energy without overloading the digestive system. 

4- Ripe bananas or cooked apples

Ripe bananas are a good alternative for those with diarrhea due to their nutritional properties and their naturally astringent effect.

They are rich in pectin, a type of soluble fiber that can help keep stools firmer and more consistent. 

In addition to their composition, bananas are quickly digested and are a natural source of potassium.

Thus, consuming ripe bananas can contribute to the replacement of these lost nutrients and help rebalance the body.

Another recommendation is cooked apple. 

Apples are known for their high pectin content, which makes them beneficial for people with diarrhea symptoms.

Cooking apples helps to soften the fiber even more, making digestion better. 

However, prefer to peel the apples before cooking them, as the peel can be harder to digest during a diarrhea episode.

5- Coconut water or caffeine-free herbal tea

Staying hydrated during this period is essential. Therefore, coconut water and caffeine-free herbal tea can be ingested with tranquility. 

Coconut water is a naturally rich drink in potassium and sodium, which assist in water balance and proper body function. 

In addition, coconut water does not harm the stomach and can help hydrate the body, preventing dehydration, which is a common concern during diarrhea. 

It also contains natural sugars, which can provide energy to the body when you are feeling weak. 

On the other hand, caffeine-free herbal tea can also be beneficial when you have diarrhea. 

Many types of herbal teas, such as chamomile, peppermint and ginger, have calming and anti-inflammatory properties that can help soothe the irritated gastrointestinal tract. 

Some herbal teas, like ginger tea, have antispasmodic properties that help reduce intestinal cramps associated with the problem.

However, always choose caffeine-free herbal teas, as caffeine can be stimulating for the digestive system, which can greatly worsen the situation.

6- Cooked carrot

For those who don’t know what to eat when they have diarrhea, cooked carrot is one of those beneficial foods that can be incorporated into the diet during this period.

It is a vegetable rich in nutrients and fiber and when cooked, the carrot becomes softer and easier to digest compared to raw carrot. 

It is mainly composed of water, which helps keep the body hydrated, something crucial when there is a loss of fluids through diarrhea.

The fiber present in the carrot, although in smaller quantity when cooked, can still help regulate intestinal transit. 

You can also choose to make a soup of cooked carrot, carrot puree or add them to other light dishes, like cooked rice or grilled chicken.

Additional care when you have diarrhea

Some additional precautions are necessary, in addition to the consumption of suitable foods, to ensure that you recover properly and avoid complications. 

Here are some tips and additional care that you can follow:

Specialized medical consultation 

It is advisable to seek a doctor, especially if the diarrhea persists for more than two days, if it is accompanied by high fever, blood in the stools, intense abdominal pain or if you are dehydrated. 

A specialized doctor will be able to perform a complete evaluation and provide the appropriate treatment for your specific condition.

Proper hydration

Drink plenty of fluid to replace lost fluids. 

Opt for pure water, vegetable broth, herbal tea or isotonic drinks to help with hydration. 

Avoid drinks with caffeine, as already mentioned, and also alcohol and sodas, as they can worsen dehydration.

Proper hygiene

Diarrhea is often caused by bacterial or viral infections. 

To avoid the spread of these infectious agents, wash your hands well with water and soap after using the bathroom and before handling food. 

Avoid sharing utensils, towels or anything that can spread the bacteria or viruses to other people.

Proper rest

Keep resting and allow your body to recover from the problem. 

Avoid strenuous activities and rest as much as possible to help in recovery and strengthening of the immune system.

Choosing what to eat when you have diarrhea is a differential in recovery and associated with other care, greatly assists in restoring intestinal health and calming the digestive system. 

Each person may have specific dietary needs during diarrhea, and consulting a health professional is always advisable.

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