The 7 Worst Foods (And Drinks) for Diarrhea — And What to Have Instead

Feeling sick is never fun, but it can be especially uncomfortable and embarrassing to have diarrhea. Understanding how to stay fueled without making diarrhea worse can be challenging. 

Knowing more about the worst foods for diarrhea and what you can eat instead may help you manage your condition better so that you can recover and feel better faster. 

What foods should you avoid when you have diarrhea?

In general, foods that are harder to digest are best avoided. Here are the seven worst foods for diarrhea, as well as options that are gentler on the stomach that you can try instead.

1. Most dairy products

Diarrhea is a common symptom of people with lactose intolerance. This is a condition where your body cannot digest lactose, or the natural sugar found in milk and other dairy products.

And even without lactose intolerance, studies in young children suggest that having diarrhea may temporarily stop the production of lactase. This is the enzyme needed to break down lactose; so without it, digesting dairy may make diarrhea worse.

High-lactose dairy products include:

• Milk

• Cream

• Cheese, especially soft cheeses

• Ice cream

• Sour cream

• Buttermilk

What to eat instead: 

• Plain yogurt, which is lower in lactose and has beneficial probiotics, or healthy gut bacteria 

• Nondairy yogurt if you are sensitive to all lactose 

• Nondairy milks, such as almond and soy milk

• Dairy-free sorbets

2. Fatty or greasy foods

Some people have a hard time digesting high-fat foods. When this happens, the foods are broken down in the colon into fatty acids. This can trigger the colon to produce fluid and trigger more diarrhea. 

Examples of fatty and greasy foods include:

• Most foods from fast food restaurants 

• Fried foods, such as chips and french fries

• Processed meats, such as bacon and sausages

• Fatty meats, such as burgers and marbled steaks

• Creamy soups

• Baked goods, such as pastries and pies

What to eat instead: 

• Lean meats, such as chicken breast and lean ground turkey

• Broth or water-based soups

• Low-fat bread products, such as English muffins or bagels

• Air-popped popcorn

• Chicken or turkey sausage

• Fish

3. Sugar substitutes

Sugar substitutes include products such as sugar alcohols and artificial sweeteners. These can have a laxative effect, especially when eaten in large amounts. 

Foods that often contain sugar substitutes include:

• Diet sodas 

• Other drinks specifically made to be sugar-free, such as energy drinks or teas

• Sugar-free candy or other desserts 

What to eat or drink instead: 

• Water

• Lightly sweetened drinks made with natural sugar

• Small amounts of calorie- and sugar-free natural sweeteners, such as stevia and monk fruit

4. Spicy foods

Spicy foods are known to irritate the stomach in sensitive people. According to one study, digestive problems were more common in people who ate more spicy foods. In addition, eating spicy foods may make symptoms of irritable bowel syndrome (IBS) worse. This may be because capsaicin — a compound found in peppers — may speed up movement in your gut. In turn, this can trigger diarrhea, or make it worse if you are already experiencing it. 

Examples of spicy foods include those that are made with:

• Red chili peppers

• Jalapeños

• Hot sauce

• Wasabi

• Horseradish

• Certain salsas

• Habanero peppers

• Ghost peppers

• Green chilies 

What to eat instead: 

• Mild salsas

• Small amounts of condiments that aren’t spicy, such as ketchup and hummus 

• Meals cooked with seasonings that aren’t spicy, such as cinnamon, basil, and garlic

• Sweet bell peppers

5. Caffeine and alcohol

Both caffeine and alcohol can make diarrhea worse. Caffeine stimulates intestinal contractions that make it easier to release stool and has also been found to be associated specifically with IBS symptoms, including diarrhea. 

When it comes to alcohol, it contributes to diarrhea by irritating the digestive tract and causing inflammation in the gut. It can also lead to bacterial imbalances in the gut, which can lead to diarrhea. 

Sources of caffeine and alcohol include:

• Coffee

• Caffeinated tea, such as black, green, and chai 

• Chocolate

• Energy drinks

• Beer

• Hard ciders

• Wine

• Hard liquor

• Mixed drinks made with any form of alcohol or caffeine-containing beverage 

What to drink instead: 

• Water

• Caffeine-free teas, such as chamomile

• Decaf coffee

• Coconut water

• Electrolyte-fortified drinks

6. Foods that cause gas

Gas occurs when there is too much air in your digestive tract. Since diarrhea may cause symptoms such as bloating and cramping, foods that cause gas may make you feel worse. 

Some foods tend to produce more gas than others due to the way they are broken down and fermented in your intestines. Eating a high-fiber diet is linked to more gas production. But some foods high in fiber (particularly soluble fiber) are helpful for diarrhea. So it is not necessary to avoid fiber altogether. 

Some foods and drinks that can cause gas and bloating include:

• Beans

• Oatmeal

• Cruciferous vegetables, such as broccoli, cabbage, and cauliflower

• Certain fruits, such as apples

• Carbonated drinks, such as soda and sparkling waters

• Dairy products, such as cheese and ice cream

What to eat instead: 

• Grains that are more easily digested, such as white rice or buckwheat 

• Fruits such as bananas, apples, and strawberries

• Vegetables such as spinach and zucchini 

• Chia seeds

• Nuts

7. High-FODMAP foods

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a type of carbohydrate that can be difficult to digest for some people. During digestion, FODMAPs draw fluid into the bowels and are also fermented by bacteria, which produces gas. Eating FODMAPS also increases muscle contractions in the gut, which can worsen diarrhea. Following a low-FODMAP diet has been associated with improvement in symptoms of people with IBS and other gut issues.  

Examples of high-FODMAP foods include:

• Grains such as wheat, barley, and rye

• Vegetables such as onions, garlic, and artichokes

• Fruits such as apples, mangoes, and pears

• Nuts such as cashews and pistachios

• Dairy products such as milk and yogurt

• Legumes such as lentils and kidney beans 

• Sweeteners such as honey and high-fructose corn syrup 

What to eat instead: 

• Lean meats, such as chicken and turkey breast

• Fish

• Eggs

• Low-FODMAP grains, such as rice and quinoa

• Low-FODMAP fruits, such as bananas, blueberries, and kiwifruit

• Low-FODMAP vegetables, such as carrots, cucumbers, and zucchini 

• Nondairy milks, such as almond or coconut, and yogurts made from them

• Canned chickpeas (garbanzo beans) that have been drained and rinsed

• Lentils in small amounts

How long should you wait to reintroduce these foods into your diet?

It depends on how long your symptoms last and how well you have been tolerating the food you have been eating. In general, it is usually a good idea to wait until the diarrhea is either entirely or mostly resolved before reintroducing foods that have the potential to make it worse.

Since everyone’s body is unique, it is usually not necessary to avoid all foods that may make diarrhea worse. Rather, which foods to avoid should be based on your symptoms and any noticeable triggers you may discover. 

Symptoms of diarrhea

Symptoms of diarrhea may include one or more of the following:

• Loose, watery stools

• Loss of control over bowel movements 

• Abdominal pain or cramping

• Urgency to use the bathroom

• Nausea 

If diarrhea is caused by an infection, these symptoms may also be present:

• Dizziness 

• Light-headedness

• Vomiting 

• Chills

• Fever

If not treated, prolonged diarrhea can lead to dehydration and inability to absorb nutrients, which can both be very harmful to your health.

When should you see a healthcare provider about diarrhea?

Diarrhea often goes away on its own without serious side effects. However, it is a good idea to see a doctor as soon as possible if diarrhea lasts more than 2 days or is accompanied by other symptoms, such as:

• Fever

• Blood in your stool, or black, tarry stools

• Extreme fatigue

• Signs of dehydration, such as dark urine or decrease in urination frequency

If these symptoms are present, the diarrhea could be a symptom of a more serious problem that should be evaluated as soon as possible.

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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