10 Worst Foods to Eat When You Have Diarrhea

The worst foods to eat with diarrhea are dairy products, sugar alcohols, and acidic, fried, or spicy foods. The worst beverages to drink when you have diarrhea are alcohol, coffee, and energy drinks.

But it's not just fast foods, caffeine, and alcohol that can irritate your stomach and make your diarrhea worse. You also want to avoid otherwise healthy foods like certain fruits, nuts, vegetables, and beans when you have diarrhea.

This article explains the worst foods to eat with diarrhea. It provides a comprehensive list of foods to skip, why they are problematic, and what you can eat instead.

Dairy Products

Milk being poured into a glass

seksan Mongkhonkhamsao / Getty Images

You should avoid most dairy products if you have diarrhea. Even if you don’t have lactose intolerance, you may still have trouble digesting them.

That is because dairy products contain a sugar called lactose that your body digests with an enzyme called lactase. Diarrhea can deplete lactase, sometimes severely, lowering your ability to digest milk and other dairy. This, in turn, can lead to diarrhea, gas, nausea, and bloating.

Lactose-containing foods to avoid include:

  • Milk (including cow's, goat's, and buffalo milk)
  • Cheese (especially soft cheeses)
  • Ice cream and frozen yogurt
  • Cream and whipped cream
  • Sour cream
  • Butter
  • Buttermilk
  • Whole-milk yogurt (non-fat may be beneficial)
  • Powdered milk

Is Yogurt Good for Diarrhea?

Non-fat yogurt is the one dairy food recommended for treating diarrhea—unless you are lactose intolerant or allergic to milk proteins.

Yogurt contains probiotics, which can help balance intestinal flora and ease diarrhea. Look for blends that are low in sugar and have lactobacillus probiotic strains.

People who are lactose intolerant or allergic to milk can benefit from dairy-free yogurt or probiotic supplements.

Healthy Alternatives

Instead of dairy and dairy-based foods, try these instead:

  • Almond milk
  • Soy milk
  • Cashew milk
  • Oat milk
  • Rice milk
  • Non-dairy sorbets
  • Coconut milk ice cream and yogurt
  • Powdered, non-sweetened non-dairy creamer

Fatty Foods

Fast food

Digital Vision / Getty Images

Diarrhea makes it even more difficult to digest fats and fatty foods. When fatty foods are not properly absorbed, they go to the colon where they are broken down into fatty acids.

Excessive accumulation of fatty acid acids in the gut does two things: It triggers the secretion of fluids from the colon and increases intestinal peristalsis (contractions). The result is even more diarrhea.

Fatty foods to avoid include:

  • Fried foods (like potato chips, French fries, onion rings, and doughnuts)
  • Fatty meats (including hamburgers, pork butt, and fatty cuts of beef or lamb)
  • Processed meats (like hotdogs, sausages, bacon, and salami)
  • Fast foods (like burgers, pizzas, nachos, and fried chicken)
  • Baked goods (including pies, cakes, and pastries)
  • Chicken skin
  • Ghee and lard
  • Coconut and palm oil
  • Cream soups
  • Gravy

Healthy Alternatives

While recovering from diarrhea, limit your meat intake to small portions of skinless chicken, fish, or lean cuts of pork or beef. Eggs are also a good source of protein, along with bananas and avocados. Bananas can also help bind watery stools.

Sugar-Free Foods

sugar-free candies

Juanmonino / E+ / Getty Images

Some artificial sweeteners can have a laxative effect, including sugar alcohols such as sorbitol, xylitol, lactitol, erythritol, mannitol, and maltitol. They can also increase gas and bloating.

As you are recovering from diarrhea, it is best to avoid:

  • Diet sodas
  • Sugar-free drinks (including energy drinks)
  • Sugar-free candy
  • Coffee sweeteners like Equal (aspartame) and Sweet-and-Lo (saccharin)

Instead, choose water or unsweetened/lightly sweetened tea (especially herbal or decaf). A small amount of sugary candy is probably okay if you have cravings. Just don't overindulge.

Healthier Alternatives

The plant-based, zero-calorie sweetener called stevia is not known to cause gastrointestinal problems and may be used in place of artificial sweeteners for coffee.

Be aware, however, that some stevia blends contain sugar alcohols and can cause symptoms, including diarrhea. Check your product label to be sure.

Gas-Producing Foods

Bowl of Baked Beans

Andrew Olney / Digital Vision / Getty Images

Certain fruits, vegetables, and legumes can cause gas. Gas, in turn, can make diarrhea worse by increasing the rate of intestinal peristalsis and speeding the passage of stools through the intestines.

Beans are especially problematic in that they are also high in fiber, which is usually a good thing but not when you have diarrhea.

Until your diarrhea settles, avoid gassy foods like:

  • Navy beans
  • Pinto beans 
  • Black beans
  • Lima beans
  • Black-eyed peas
  • Chickpeas
  • Soybeans
  • Miso
  • Asparagus
  • Broccoli
  • Cabbage
  • Cauliflower
  • Brussel sprouts
  • Onions
  • Peaches
  • Pears
  • Plums
  • Apricots
  • Mangos
  • Dried fruits

Some better choices include:

  • Spinach
  • Green beans
  • Zucchini
  • Blueberries
  • Strawberries
  • Honeydew
  • Cantaloupe
  • Pineapple

Healthy Alternatives

Lentils are far less gassy than other beans. Other good, non-gassy foods include starchy vegetables, leafy greens, zucchini, bell pepper, melons, kiwi, and berries (in moderation).

Acidic or Spicy Foods

Acidic and spicy foods irritate the lining of your stomach and intestines. When this happens, intestinal contractions will increase to get the offenders out of your system.

This is known to occur with capsaicin, a compound that gives chili and other spicy foods their heat. While you may be able to tolerate capsaicin under normal circumstances, your intestine may be far less able to do so when you have diarrhea.

Acidic or spicy foods to avoid with diarrhea include:

  • Tomato sauce
  • Tomato juice and vegetable juices (like V8)
  • Citrus fruits
  • Pineapple
  • Garlic
  • Onions
  • Salsa
  • Chili and curries
  • Hot sauces
  • Horseradish
  • Mustards
  • Wasabi
  • Jalapeño

Healthy Alternatives

People who like spicy foods usually like strong flavors. Cinnamon and ginger are two spices that, when used in moderation, can help ease stomach discomfort and bring extra flavor to food.

Caffeine

Caffeine is a stimulant. It increases peristalsis, giving it a laxative effect that can worsen diarrhea. It is also a diuretic, which can contribute to dehydration.

Until your diarrhea symptoms improve, it is best to avoid:

  • Black tea
  • Chocolate (including hot chocolate and cocoa)
  • Coffee
  • Energy drinks
  • Oolong tea
  • Orange pekoe tea
  • Pu-erh tea

Alcohol

Cheers with beer

Alexander Spatari / Getty Images

Alcohol can irritate the stomach lining and intestines, increasing gut motility. Beer and wine are also high in carbohydrates that are harder to break down when you have diarrhea.

As a general rule, you should avoid alcohol if you have diarrhea, including:

  • Beer (including non-alcoholic beer)
  • Wine (including low-alcohol wine)
  • Liquor and spirits
  • Hard cider

Carbonated Drinks

It is generally recommended to avoid carbonated beverages if you have diarrhea. However, the reason for this is unclear.

Fizzy drinks contain carbon dioxide gas, which can cause gas and bloating. However, research shows carbon dioxide is dissolved in the stomach, and as the gas is released, it can cause burping. There is a lack of evidence showing carbonated beverages can worsen diarrhea.

Carbonated drinks that contain sugar, high fructose corn syrup, or artificial sweeteners, like soda and diet soda, can exacerbate diarrhea and should be avoided.

Healthier Beverage Choices

It's important to replenish fluids lost from repeated bowel movements so you don't get dehydrated. Instead of drinking soda, caffeinated drinks, or alcohol, opt for:

  • Caffeine-free herbal teas, like chamomile, fennel, or peppermint
  • Hydrating drinks like Pedialyte
  • Water

High-FODMAP Foods

Red apples in basket on dark wood
Westend61 / Getty Images

Do you have diarrhea from irritable bowel syndrome (IBS)? You may want to avoid high-FODMAP foods. Studies suggest they can trigger IBS symptoms.

FODMAPs are types of carbohydrates found in many common foods. Some common high-FODMAP foods include:

  • Garlic, onions, and legumes
  • Apples, mangos, peaches, and cherries
  • Most dairy products
  • Honey, agave nectar, high-fructose corn syrup
  • Almonds, cashews, hazelnuts, and pistachios
  • Wheat, rye, barley, and couscous

Better Options

You may feel better choosing low-FODMAP foods. They include:

  • Eggs and meat
  • Almond milk
  • Rice, oats, and quinoa
  • Potatoes, cucumbers, zucchini
  • Grapes, strawberries, blueberries

Summary

Foods that make diarrhea worse include:

  • Most dairy
  • Fatty foods
  • Artificial sweeteners/sugar substitutes
  • Gas-producing foods
  • Alcohol, caffeine, and carbonated drinks
  • High-FODMAP foods

Making healthier choices can help soothe your digestive system and keep diarrhea in check.

13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Additional Reading

By Barbara Bolen, PhD
Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome.