While it might not be the most glamorous of topics, the frequency and appearance of our poop can tell us a lot about our health. Since going number two is the last step in digestion, we at EatingWell are tuned in to what can help or hurt your cause.
The Fastest Way to Relieve Diarrhea, According to a Dietitian
Best Diet for Diarrhea
There are several foods that can help you stay regular—primarily foods that contain fiber. But life happens and we can sometimes get off our fiber game (hello, constipation). There are also foods and strategies that can help when you can't stop going to the bathroom due to overdoing it on fiber, having a stomach bug or having a stressed-out stomach.
These foods make up what's called the BRAT diet. This acronym stands for four foods: bananas, rice, applesauce and toast. Both the toast and rice should be white—as opposed to whole grain toast or brown rice—since the refined white grains are easier to digest.
Typically when you're healthy, you want to focus on including high-fiber foods to help keep your gut healthy. But when you have a stomach bug or are experiencing diarrhea, eating ample fiber can exacerbate the issue. The BRAT diet foods are lower fiber, simple carbohydrates that are easier to digest and can help make stools more firm.
It is important to note that while the BRAT diet has been recommended for decades, there is no recent scientific evidence to prove that it works. It's also a diet you do not want to follow for more than a couple of days or so, as you risk nutritional deficiencies with it if used long-term.
What to Eat When You Have Diarrhea
How to Use the BRAT Diet
To try out the BRAT diet when you've got diarrhea, start with a small snack rather than a full meal, so as to not overload your already-distressed digestive system. We recommend our Peanut-Butter Banana Cinnamon Toast as one of the best snacks to eat when you have a bout of diarrhea.
Here's why: When you aren't feeling well, it's doubtful that you want to spend a lot of time in the kitchen. This recipe comes together in just five minutes, requires zero cooking (other than toasting the bread) and relies on pantry ingredients you probably already have on hand. Plus, it includes two of the BRAT diet foods: bananas and toast.
This snack is simple and tends to be palatable when you don't have an appetite. It also packs in some protein and nutrients like iron, magnesium and potassium that can help keep your body functioning at its best. Be sure to pair it with plenty of water since diarrhea can lead to dehydration.
If the diarrhea is severe, you can't keep food down or it just runs right through you, consider an electrolyte drink instead of just plain water. This is especially vital if you show signs of dehydration, such as dry mouth, dark urine and feeling very thirsty, per the National Library of Medicine's resource, MedlinePlus.
It's important to note that you want to avoid loading too much peanut butter onto the toast. While it's high in healthy fats—which is a good thing—fat requires more work from the digestive system to break it down. Keep the amount to just a tablespoon or so, at least to start.
If you're allergic to peanut butter, you can swap it out for another type of nut butter. Or if the thought of peanut butter seems to be too much for your ailing belly, you could swap it for applesauce. Sounds weird, but the toast topped with applesauce, sliced bananas and cinnamon can be a tasty BRAT diet snack (we'd probably skip adding the rice, though!).
The Bottom Line
While it might not exactly be dinner party small talk material, staying in tune with your pooping habits and the quality of poop is important for your health. And no matter how healthy your lifestyle is, there are bound to be times when your bowels are unsettled. The next time you are experiencing diarrhea, be sure to drink plenty of water—or if needed, an electrolyte drink—and try our Peanut Butter-Banana Cinnamon Toast to help bring you some relief.
