The 8 Worst Foods (and Drinks) for Diarrhea, and What to Have Instead

Diarrhea can be uncomfortable, disruptive, and difficult to manage. Eating may be the last thing on your mind. But choosing the right foods can help support your recovery and prevent your symptoms from getting worse. 

Knowing which foods to avoid — and which ones are easier on your digestive system — can help you stay nourished, ease discomfort, and get back to feeling your best sooner. 

What foods should you avoid when you have diarrhea?

Certain foods and drinks can be harder to tolerate when you have diarrhea. They may worsen loose stools, gas, cramping, or dehydration, although triggers can vary from person to person. Here are eight of the worst foods for diarrhea — and some gentler options to try instead.

1. Most dairy products

Dairy products can be difficult to digest when you have diarrhea, especially if you’re lactose intolerant. Lactose intolerance happens when your body doesn’t make enough lactase, the enzyme needed to break down lactose — the natural sugar found in milk and dairy products.

Even if you don’t usually have trouble with dairy, diarrhea may temporarily reduce lactase production. When this happens, high-lactose foods can be harder to digest and may make diarrhea worse. 

High-lactose dairy products to avoid include:

• Milk

• Cream

• Soft cheeses

• Ice cream

• Sour cream

What to eat instead: 

• Lactose-free milk 

• Plain yogurt with live probiotic cultures, if you can tolerate it

• Low-lactose hard cheeses such as Parmesan or Swiss

• Unsweetened nondairy yogurt without sugar alcohols

2. Fatty or greasy foods

Fatty and greasy foods can be hard to digest, especially when you have diarrhea. If fat isn’t fully absorbed in the small intestine, it can pass into the colon. There, it may trigger the release of extra fluid and increase intestinal contractions, making diarrhea worse.

Examples of fatty or greasy foods to avoid include:

• Fast foods

• Fried foods, like chips and french fries

• Processed meats, such as bacon and sausage

• Fatty meats, such as burgers and marbled steaks

• Cream-based soups

• Pastries, pies, and other high-fat baked goods

What to eat instead: 

• Lean meats, such as skinless chicken or turkey breast

• Baked, grilled, or poached fish

• Broth-based soups

3. Sugar alcohols

Sugar alcohols are carbohydrates that are used to sweeten foods. Some sugar alcohols — including sorbitol, mannitol, and xylitol — aren’t fully absorbed in the digestive tract. Instead, they can pull water into the intestines and have a laxative effect. This may worsen diarrhea, especially if you consume them in large amounts. 

Foods and drinks that may contain sugar alcohols include:

• Some sugar-free drinks

• Sugar-free candy, gum, and desserts 

• Protein bars and other low-sugar snacks

• Products labeled “no sugar added”

What to eat or drink instead: 

• Water

• Oral rehydration solutions (such as Pedialyte)

4. Spicy foods

Spicy foods can irritate the digestive system, especially in people who are sensitive to them. Research has linked higher spicy food intake with more digestive symptoms. Spicy food may also worsen digestive symptoms of irritable bowel syndrome (IBS).

One reason is capsaicin, the compound that gives chili peppers their heat. Capsaicin can speed up movement in the gut, which may trigger or worsen diarrhea.

Examples of spicy foods to avoid include those that are made with:

• Red chili, jalapeño, or habanero peppers

• Hot sauce

• Wasabi

• Horseradish

• Certain salsas

• Green chilies 

What to eat instead: 

• Mild foods without hot peppers or hot sauce

• Meals seasoned with herbs such as cinnamon, basil, oregano, parsley, or thyme

5. Caffeine

Caffeine can make diarrhea worse because it stimulates contractions in the intestines. This can speed up how quickly stool moves through your digestive system. Caffeine has also been linked with IBS symptoms, including diarrhea. 

Sources of caffeine include:

• Coffee

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

• Chocolate

• Energy drinks

• Some sodas

What to drink instead: 

• Water

• Caffeine-free herbal teas, like chamomile

• Decaf coffee, if you can tolerate it

• Warm broth, such as bone broth

6. Alcohol

Alcohol can irritate your digestive tract and make diarrhea worse. It may also speed up movement through your intestines and interfere with your body’s ability to absorb water. This can lead to looser or more frequent stools. 

Alcoholic drinks to avoid include:

• Beer

• Hard cider

• Wine

• Spirits and mixed drinks

What to drink instead: 

• Water

• Oral rehydration solutions or electrolyte drinks

• Ginger tea

7. High-sugar foods and drinks

Foods and drinks that contain a lot of sugar can make diarrhea worse. When sugar isn’t fully absorbed, it can draw extra water into the intestines, leading to looser stools. 

Examples of high-sugar foods and drinks to avoid include:

• Some fruit juices

• Regular soda

• Energy and sports drinks

• Sweetened coffee drinks

• Candy

• Heavily sweetened desserts

What to have instead:

• Water

• Unsweetened herbal teas

• Fruit-infused water

8. High-FODMAP foods

If you have IBS, you may want to avoid certain carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). FODMAPs may trigger diarrhea, gas, cramping, and bloating. They can draw water into the intestines and produce gas as gut bacteria break them down.

A temporary, low-FODMAP diet may help some people with IBS identify their triggers. But this diet isn’t generally necessary for a short bout of diarrhea caused by an infection or another temporary illness.

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

• Legumes such as split peas and kidney beans 

• Dairy products like milk and yogurt

• Sweeteners such as honey and high-fructose corn syrup 

What to eat instead: 

• Low-FODMAP grains, such as rice and quinoa

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

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

• Lactose-free milk or low-FODMAP nondairy alternatives (in moderation) 

When should you see a healthcare professional about diarrhea?

Diarrhea often goes away on its own without serious side effects. But it’s a good idea to see a healthcare professional if your diarrhea lasts more than 2 days or if you experience:

• Severe abdominal or rectal pain

• Frequent vomiting or inability to keep fluids down

• Signs of dehydration, like very dark urine or little urination

• Blood in your stool or black, tarry stools

• Confusion or unusual drowsiness

• High fever

If you have these symptoms, your diarrhea could be a symptom of a more serious problem that needs medical evaluation.

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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:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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