Here are the top recommendations to reduce diarrhea.
Stay hydrated with water and electrolyte solutions, and eat bland foods like bananas, rice, applesauce, and toast (BRAT diet). Avoid dairy, greasy foods, and artificial sweeteners. Probiotics and soluble fiber like psyllium husk may help restore gut balance. Consult a doctor if diarrhea persists or is accompanied by severe symptoms.
1
Try Apple Cider Vinegar
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Some believe that apple cider vinegar has antimicrobial properties that help balance gut bacteria. However, it should be diluted in water and used cautiously, as acidity may cause irritation in some people.
2
Eat Small, Frequent Meals
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Large meals can overwhelm the digestive system, leading to further irritation. Eating smaller, more frequent portions allows the gut to process food gradually.
3
Take Probiotics
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Probiotics help restore the balance of good bacteria in the gut, which may be disrupted during diarrhea. Yogurt with live cultures or probiotic supplements can aid recovery.
4
Avoid Alcohol
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Alcohol can irritate the digestive tract and lead to dehydration, worsening symptoms. It’s best to avoid all alcoholic beverages until fully recovered.
5
Drink Clear Broths
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Chicken or vegetable broth provides essential electrolytes and hydration without irritating the digestive system. It’s a gentle way to maintain nutrient intake when solid foods are difficult to tolerate.
6
Consume Chamomile Tea
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Chamomile tea has soothing properties that may help calm intestinal spasms and reduce inflammation, making it a gentle remedy for digestive discomfort.
7
Try Psyllium Husk (with Caution)
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While psyllium husk is often used for constipation, in small amounts, it can absorb excess water in the intestines and help firm up stools. It should be used cautiously and with plenty of fluids.
8
Use Electrolyte Solutions
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Replenishing lost sodium, potassium, and other minerals is crucial. Oral rehydration solutions (ORS) or homemade electrolyte drinks with salt and sugar can help maintain balance.
9
Follow the BRAT Diet
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The BRAT diet (Bananas, Rice, Applesauce, Toast) consists of bland, low-fiber foods that help firm up stools and ease digestion. These foods are easy on the stomach and help reduce irritation.
10
Avoid Caffeine
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Caffeinated drinks like coffee, energy drinks, and certain teas can stimulate the intestines and worsen diarrhea. Stick to caffeine-free herbal teas or water instead.
11
Avoid Sugary Foods and Drinks
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High-sugar foods and beverages like sodas and fruit juices can draw more water into the intestines, worsening diarrhea. Stick to water, broths, or unsweetened herbal teas.
12
Eat Mashed Potatoes
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Plain mashed potatoes (without butter or dairy) provide an easy-to-digest source of carbohydrates and potassium, helping restore lost nutrients while being gentle on the stomach.
13
Avoid Dairy Products
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Lactose intolerance can worsen diarrhea, especially after a stomach upset. Avoid milk, cheese, and other dairy products until your digestive system stabilizes.
14
Stay Hydrated
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Diarrhea causes fluid loss, which can lead to dehydration. Drinking plenty of water, herbal teas, and electrolyte-rich fluids helps replenish lost fluids and prevent complications.
15
Consume Ginger
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Ginger has anti-inflammatory properties that can soothe the digestive tract and reduce nausea and cramping associated with diarrhea. Fresh ginger tea or ginger chews can be beneficial.
16
Take a Rest
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Allowing your body time to recover is essential. Overexertion can delay healing, so prioritize rest and relaxation while symptoms persist.
17
Limit High-Fiber Foods
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While fiber is essential for digestion, too much insoluble fiber (found in raw vegetables, whole grains, and nuts) can make diarrhea worse. Opt for soluble fiber from bananas or applesauce instead.
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Eat Plain Crackers
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Simple, low-fiber crackers (like saltines) help absorb excess stomach acid and provide a mild source of carbohydrates without further irritating the intestines.
19
Limit Artificial Sweeteners
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Sugar substitutes like sorbitol and aspartame, found in diet sodas and sugar-free candies, can have a laxative effect and should be avoided during diarrhea episodes.
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Avoid High-Fat Foods
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Fatty and greasy foods can be difficult to digest and may worsen diarrhea by stimulating the intestines. Stick to lean proteins and simple carbohydrates until symptoms improve.