Feeling a bit under the weather with an upset stomach? No worries, we’ve got you covered! In this article, we will unveil the best foods that can provide comfort and relief from that dreaded bout of diarrhea. Whether you’re looking to calm your upset tummy or replenish lost nutrients, these delicious options will surely get your digestive system back on track. So, sit back, relax, and discover the power of these incredible, tummy-soothing foods.
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BRAT diet
When you’re suffering from diarrhea, it’s important to give your digestive system a break and consume foods that are easy to digest. The BRAT diet is a popular choice in such situations. The acronym “BRAT” stands for Bananas, Rice, Applesauce, and Toast. Let’s take a closer look at each of these foods and explore why they are beneficial for providing relief from diarrhea.
Bananas
Bananas are often considered the go-to fruit for digestive issues, including diarrhea. They are easy to digest and contain essential nutrients like potassium, which can be lost during bouts of diarrhea. Ripe bananas are especially helpful as they have a natural binding effect on the stool. They provide a gentle source of fiber and help regulate bowel movements. If you’re not in the mood for solid food, you can also try a soothing banana smoothie or even a delicious banana pudding made with low-fat milk.
Rice
Rice, particularly plain white rice or brown rice, is another staple of the BRAT diet. Both types of rice are low in fiber and well-tolerated by the digestive system, making them ideal choices for people experiencing diarrhea. The starch in rice helps to bind loose stools and provide a calming effect on the gut. You can cook the rice in water or broth and eat it as a simple meal or even drink the starchy water, known as rice water, which can help rehydrate the body and soothe the digestive system.
Applesauce
Another important component of the BRAT diet is applesauce, specifically unsweetened applesauce. It is easy to digest and contains pectin, a type of soluble fiber found in apples, which can help bulk up the stool and alleviate diarrhea. Applesauce can be enjoyed on its own as a snack or used in various ways, such as making applesauce pancakes or muffins. Just be sure to opt for unsweetened varieties as excessive sugar can worsen diarrhea symptoms.
Toast
Lastly, we have toast, which provides a source of carbohydrates without adding unnecessary stress to the digestive system. Dry toast, particularly made from whole grain bread, is a good choice as it is easy to digest and doesn’t contain excessive amounts of fat or fiber that may upset the stomach. You can have it plain or with a thin layer of a mild spread like butter or jam for some added flavor.
Clear fluids
In addition to the BRAT diet, it’s essential to stay hydrated when dealing with diarrhea. Clear fluids can help replace lost fluids and electrolytes, which are essential for maintaining proper bodily functions. Here are some clear fluids that you can consume to promote hydration and aid in your recovery:
Water
Plain water should be your go-to fluid when you’re experiencing diarrhea. It is essential to drink plenty of water throughout the day to prevent dehydration. Sip on water regularly and avoid gulping large amounts in one go, as it may put additional strain on your digestive system.
Broth
Broth, such as chicken or vegetable broth, is another great option. It provides not only hydration but also necessary electrolytes like sodium and potassium. The warmth of the broth can also have a soothing effect on your upset stomach.
Herbal tea
Certain herbal teas, such as chamomile or peppermint tea, can be soothing for the stomach and may help reduce inflammation in the digestive tract. Sip on a cup of herbal tea to ease any discomfort and aid in digestion.
Sports drinks
If your diarrhea is accompanied by excessive sweating or vomiting, you may need to replenish the electrolytes lost through these processes. Sports drinks like Gatorade or Pedialyte can help restore these electrolytes and provide liquid calories, offering both hydration and some energy.
Remember to avoid beverages high in caffeine, as they can have a diuretic effect and potentially worsen dehydration.
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Probiotic-rich foods
Probiotics are beneficial bacteria that help maintain a healthy balance in the gut. Including probiotic-rich foods in your diet while experiencing diarrhea can help restore the natural balance of your intestinal flora and aid in digestion. Here are some examples of probiotic-rich foods you can incorporate:
Yogurt
Yogurt is a popular probiotic food, rich in live cultures such as Lactobacillus and Bifidobacterium. These beneficial bacteria can help promote the growth of healthy gut flora and improve digestion. Opt for plain, unsweetened yogurt without any added artificial flavors or excessive sugar. You can enjoy it as is or mix it with some ripe bananas or a spoonful of applesauce for extra flavor and nutrients.
Kefir
Similar to yogurt, kefir is a fermented dairy product that contains multiple strains of probiotics. It is a tangy and creamy beverage that can be enjoyed on its own or used as a base for smoothies. Kefir not only provides beneficial bacteria but also contains additional vitamins and minerals that can support overall gut health.
Sauerkraut
Sauerkraut, made from fermented cabbage, is a traditional probiotic food. It undergoes a fermentation process that helps create beneficial bacteria, including Lactobacillus. Adding a small portion of sauerkraut to your meals can not only introduce probiotics but also enhance the flavor profile of your dishes.
Kimchi
Kimchi is a Korean fermented food that is typically made from cabbage, radishes, and other vegetables. It is rich in probiotics and offers a spicy and tangy flavor. Incorporating a small serving of kimchi into your meals can not only provide essential beneficial bacteria but also add a delicious kick to your taste buds.
Ginger
Ginger has long been used as a natural remedy for digestive discomfort, including diarrhea. It has anti-inflammatory properties and can help soothe an upset stomach. There are multiple ways you can incorporate ginger into your diet for relief:
Fresh ginger
Adding fresh ginger to your meals or brewing ginger tea can help alleviate digestive symptoms. You can grate a small amount of fresh ginger and infuse it in hot water to make a soothing ginger tea. Sip on this throughout the day to aid in digestion and calm your stomach.
Ginger tea
If you prefer a more convenient option, you can find ginger tea bags in most grocery stores. Simply steep a ginger tea bag in hot water and enjoy the calming and digestive benefits it offers.
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Bland foods
As your digestive system is already compromised during diarrhea, it’s best to stick to bland foods that are light and easily digestible. These foods can provide the necessary nutrients while being gentle on your stomach. Here are some examples of bland foods you can consider:
Boiled potatoes
Boiled potatoes are easily digestible and offer a good source of carbohydrates. They can provide energy without putting additional strain on your digestive system. Make sure to remove the skin and avoid flavored seasonings or excessive oil.
Boiled chicken
Lean and well-cooked chicken is a great source of protein while being light on the stomach. Boiling the chicken helps ensure it’s moist and easy to digest. Remove any skin or fat before consuming.
Oatmeal
Oatmeal is a gentle and nutritious option that can provide fiber, vitamins, and minerals to your diet. Choose plain, unsweetened oatmeal and cook it with water or a mild broth. Avoid adding high-fiber toppings or excessive sweeteners that may worsen diarrhea symptoms.
Saltine crackers
Saltine crackers are often recommended for digestive issues due to their mild flavor and low-fat content. They can help settle an upset stomach and provide some carbohydrates. Enjoy them plain or try spreading a thin layer of peanut butter for added taste and nutrition.
Foods to avoid
While it’s important to know what foods can provide relief during diarrhea, it’s equally crucial to identify foods and beverages that may aggravate your symptoms. Here are some foods to avoid when you’re experiencing diarrhea:
Fried foods
Fried foods, such as french fries or fried chicken, can be greasy and difficult to digest. The high fat content can further upset your stomach and potentially worsen diarrhea symptoms.
Spicy foods
Spicy foods, like hot peppers or heavily seasoned dishes, can irritate your digestive system, especially when you’re already experiencing diarrhea. These foods may increase inflammation and lead to further discomfort.
Dairy products
Dairy products, including milk, cheese, and ice cream, can be problematic for some people with diarrhea. The lactose in dairy can be difficult to digest, particularly for individuals with lactose intolerance. Temporary avoidance of dairy products may be necessary until the diarrhea subsides.
High-fiber foods
While fiber is generally essential for digestive health, consuming high-fiber foods during episodes of diarrhea can worsen symptoms. Foods like whole grains, beans, and raw vegetables can be challenging for the digestive system to handle. It’s best to temporarily reduce your intake of high-fiber foods until your stomach settles.
Remember, it’s crucial to listen to your body and choose the foods that agree with you during this time. Everyone’s experience with diarrhea may differ, and it’s essential to adjust your diet based on your individual needs and tolerances.
By following the BRAT diet, incorporating clear fluids, opting for probiotic-rich foods, including ginger in your diet, and choosing bland options, you can support your recovery from diarrhea and provide relief to your digestive system. Remember to consult with a healthcare professional if your symptoms persist or worsen.
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