Quick answer: Foods that help firm up stools in adults – such as boiled rice, bananas, toasted bread, boiled carrots and apples – can help firm up stools in the event of diarrhoea. These foods are low in fibre and easy to digest. If symptoms persist for several days, a consultation with a gastroenterologist is recommended.
Diarrhoea. Unpleasant, embarrassing – and, unfortunately, a very common complaint. Almost every adult experiences it at least once in their lifetime, but for many it is a recurring problem. In such cases, the first question is almost always the same: what should I eat to get my digestive system back on track?
The good news is that the right diet can really make a big difference. There are everyday foods that naturally help to firm up stools, reduce irritation of the intestinal lining and restore balance to the digestive system. This article summarises what these foods are, how best to eat them, and when it is necessary to consult a specialist.
What causes diarrhoea in adults, and how can diet help?
Diarrhoea is not a disease in itself, but a symptom. It can be caused by an infection, food intolerance, side effects of medication, or even a chronic bowel condition, such as irritable bowel syndrome (IBS). In terms of mechanism, the most common forms are osmotic diarrhoea – where unabsorbed substances draw water into the bowel – and secretory diarrhoea, in which the intestinal mucosa produces excessive amounts of fluid.
The role of diet in such cases is twofold. On the one hand, certain foods that help form stools slow down bowel movements and increase stool bulk. On the other hand, foods that further irritate the digestive system or increase fluid loss should be avoided.
Which foods help to firm up stools in adults?
The BRAT diet and its principles
The BRAT diet is widely recognised both in medical literature and in everyday life; its name is an acronym for its four basic components: Banana (banana), Rice (rice), Theapple sauce (apple purée), Toast (toasted bread). These foods are the best-known examples of foods that help to firm up stools, and are often recommended for adults as well in cases of diarrhoea.
Why do they work? Because:
- Low in fibre – do not stimulate bowel movements
- Easy to digest – they do not put a strain on the gastrointestinal tract
- They have a binding effect – they help to firm up the stools
Cooked rice
White rice is one of the most effective foods for firming stools in adults. It is easily digestible, contains very little fibre, and its starch content helps to slow down the bowel. Eaten plain with a little boiled chicken, it is an ideal choice during the first few days. Important: not brown, but white rice It is recommended at this time, as brown rice contains insoluble fibre, which can further exacerbate the symptoms.
Banana
Bananas not only replenish lost potassium – a deficiency of which can be a serious problem in the event of diarrhoea – but also contain a soluble fibre called pectin. Pectin binds water in the gut, thereby making the stools firmer. Where possible, choose ripe but not overripe bananas.
Toasted white bread or bread rolls
Toasting removes moisture from the bread and partially breaks down the starch, making it easier to digest. Eat it without butter, jam or acidic toppings – these can irritate the digestive system.
Boiled carrots
Raw carrots can be difficult to digest, but the cooked version is particularly beneficial for diarrhoea. Thanks to its pectin content, it helps to firm up the stools. It also provides easily digestible carbohydrates and minerals.
Apple (peeled, cooked or grated)
Peeled, grated apple – which is left to brown before eating – is a classic home remedy for diarrhoea. As the apple browns, the pectin is converted into a form that can be absorbed, which helps to regulate the bowels. Apple purée (without sugar) is also an option.
Boiled chicken or turkey (cooked without fat)
To meet your protein requirements, it is advisable to eat low-fat cooked meat. Chicken breast or turkey breast are suitable sources of protein which do not irritate the gut and contain no fat, which would otherwise stimulate bowel movements.
Boiled, peeled potatoes
Potatoes are an easily digestible source of carbohydrates and also contain potassium – this is particularly important, as diarrhoea can lead to significant electrolyte loss. At such times, avoid eating them with butter, sour cream or the skin on – simply eat them boiled.
White pasta (butter-free, sauce-free)
Boiled pasta made from white flour is a low-fibre, easily digestible carbohydrate. In the event of diarrhoea, it is recommended to eat it plain, without oil or seasoning.
What should you definitely avoid if you have diarrhoea?
Just as important as knowing which foods help keep stools firm is the list of foods to avoid:
- Fatty, spicy dishes – stimulate bowel movements and irritate the mucous membrane
- Dairy products – Many adults may develop secondary lactose intolerance whilst suffering from diarrhoea, so it is advisable to avoid dairy products for a while
- Alcohol and caffeine – increase intestinal motility and fluid loss
- Foods and fruit juices with a high sugar content – they may make diarrhoea worse due to their osmotic effect
- Indigestible fibre (e.g. wheat bran, raw vegetables) – increase intestinal irritability
- Foods and drinks containing sorbitol or fructose – they may cause or exacerbate osmotic diarrhoea
- Foods that cause flatulence (beans, lentils, Brussels sprouts) – may cause bloating and increased bowel movements
What should you drink if you have diarrhoea?
Replenishing fluids is just as important as eating foods that help to firm up stools. During bouts of diarrhoea, the body loses water, sodium, potassium and other electrolytes. In severe cases, this can lead to dehydration.
Recommended fluids:
- Clean, lukewarm water
- Weak, sugar-free chamomile or peppermint tea
- Electrolyte rehydration drinks (available from pharmacies)
- Diluted, sugar-free apple juice
Liquids to avoid:
- Coffee, black tea
- Carbonated soft drinks
- Fruit juices (particularly citrus-based or those with a high fructose content)
- Alcohol
It is recommended that you drink at least 2 litres of fluid a day whilst suffering from diarrhoea.
When is diet alone not enough, and when should you see a doctor?
Dietary changes can be effective in cases of acute, mild diarrhoea. However, if any of the following symptoms occur, you should consult a specialist immediately:
- Bloody or black stools
- High fever (above 38.5°C)
- Severe abdominal pain
- Signs of dehydration (dry mouth, dizziness, dark urine)
- Diarrhoea lasting longer than 3 days
- Unexplained weight loss
- Recurrent, chronic symptoms
These „warning signs” indicate that there may be a more serious underlying cause – such as inflammatory bowel disease, an infection, a tumour or another gastrointestinal disorder – which requires assessment by a specialist gastroenterologist.
How does all this relate to a gastroenterological examination?
If diarrhoea returns or persists despite dietary changes, there is usually an unidentified cause underlying it. This is precisely where Endomedix’s team of gastroenterologists can help: they will draw up a personalised diagnosis and treatment plan that genuinely addresses your symptoms.
Endomedix during a consultation with a gastroenterologist Our specialists carry out a detailed review of your symptoms, medical history and lifestyle, and then recommend targeted tests where necessary. These may include:
- Colonoscopy under anaesthesia – if there is a suspicion that the diarrhoea is caused by inflammation, a polyp or some other abnormality of the large bowel. At Endomedix, we use only general anaesthesia (propofol) and never sedation – this is justified on both professional and patient safety grounds.
- Hydrogen breath test – in cases of lactose or fructose intolerance, or small intestinal bacterial overgrowth (SIBO)
- Microbiome analysis – to assess the balance of the gut flora, which directly affects stools and digestion
When should we return to our usual diet?
As your symptoms ease, you can gradually return to your usual, balanced diet. The transition usually takes 2–3 days:
- Days 1–2: Only foods that help form stools (rice, bananas, toast, boiled carrots)
- Day 3: Simple cooked dishes (chicken breast, potatoes) can be introduced gradually
- Days 4–5: You can resume your usual diet, but you should still be careful with fatty, spicy and dairy-based foods
When reintroducing soluble fibre (e.g. psyllium husk, pectin), it is also advisable to proceed gradually – start with a low dose and increase the amount slowly to avoid bloating.
Book an appointment at Endomedix – don’t leave your symptoms untreated
Recurrent diarrhoea is not normal, and you shouldn’t just put up with it. Endomedix’s gastroenterologists across the country – in Budapest, Debrecen, Győr, Miskolc, Szolnok and many other towns – are here to help those struggling with persistent digestive problems.
Book an appointment for a consultation with a gastroenterologist the On the Endomedix website, where our experienced specialists will help you get to the root of your symptoms and offer a personalised solution.
Frequently asked questions about foods that help prevent diarrhoea
How long should you follow a stool-firming diet if you have diarrhoea?
In cases of mild, acute diarrhoea, 1–2 days is usually sufficient. If symptoms persist for more than 3 days or worsen, a medical examination is recommended.
Which binds stools better: rice or bananas?
Both are effective, but through different mechanisms. The starch in rice slows down bowel movements, whilst the pectin in bananas thickens the stools. When used together, the effect may be stronger.
Is it safe to eat yoghurt if you have diarrhoea?
It is generally not recommended during the acute phase, as many adults may develop temporary lactose intolerance whilst suffering from diarrhoea. If yoghurt does not cause any symptoms, probiotic supplements may help to restore the gut flora – but this requires individual assessment.
When should you see a gastroenterologist for recurrent diarrhoea?
If you experience diarrhoea on a weekly basis, or if you notice blood in your stools, severe abdominal pain, a fever or unexplained weight loss, please consult a gastroenterologist without delay. At an Endomedix gastroenterology consultation, a specialist will help you identify the underlying cause of your symptoms.
Does the FODMAP diet help with recurrent diarrhoea?
Yes, particularly in the case of irritable bowel syndrome (IBS). A low-FODMAP diet reduces the intake of fermentable carbohydrates, which helps to relieve abdominal pain, bloating and diarrhoea. It is always advisable to introduce this under the supervision of a gastroenterologist or dietitian.
