White Rice, Potatoes, and More: Starchy Foods to Eat When You Have Diarrhea

Diarrhea can be an unpleasant and disruptive condition, often leading to dehydration, nutrient loss, and fatigue. While there are many causes of diarrhea, ranging from infections to chronic gastrointestinal disorders, diet plays a crucial role in both triggering and alleviating symptoms. One of the most effective dietary strategies to manage diarrhea involves consuming starchy foods, which can help bind stool and reduce the frequency of bowel movements. In this comprehensive guide, we will explore the best starchy foods to eat when you have diarrhea, their benefits, and how to incorporate them into your diet.

Understanding the Role of Starchy Foods in Managing Diarrhea

Starchy foods are a vital component of the BRAT diet (Bananas, Rice, Applesauce, Toast), a well-known dietary approach for managing diarrhea. These foods are low in fiber, bland, and easy to digest, which helps soothe the digestive tract and slow down the passage of stool. The starch in these foods acts as a binding agent, absorbing excess water in the intestines and forming firmer stools. Additionally, starchy foods provide essential nutrients and energy, which are often depleted during episodes of diarrhea.

1. White Rice

Why It Helps: White rice is a staple food in many cultures and is highly recommended during bouts of diarrhea. It is low in fiber, easy to digest, and provides a quick source of energy. The starchy nature of white rice helps absorb excess fluids in the intestines, which can reduce the frequency and severity of diarrhea.

How to Eat: Boil white rice in water with a pinch of salt until it is soft and fully cooked. Avoid adding oils, butter, or spices, as these can irritate the digestive system. Consuming plain white rice or pairing it with boiled chicken or broth can be a soothing meal during diarrhea.

2. Potatoes

Why It Helps: Potatoes are another excellent starchy food to eat when you have diarrhea. They are rich in carbohydrates, providing the body with much-needed energy during illness. Like white rice, potatoes are low in fiber, making them easy to digest and gentle on the stomach.

How to Eat: Boil or steam potatoes without their skins, as the skin contains more fiber that may irritate the digestive tract. Mash the potatoes with a little salt, and avoid adding milk, butter, or spices. You can also consume baked potatoes, but be sure to remove the skin.

3. Toast

Why It Helps: Toast, particularly white bread toast, is a classic remedy for diarrhea. It is bland, easy to digest, and provides a source of simple carbohydrates that can help firm up stool. The dry texture of toast can also help absorb excess fluid in the intestines.

How to Eat: Toast a slice of white bread until it is lightly browned. Avoid using butter, margarine, or any other spreads that could irritate the stomach. You can eat the toast plain or with a small amount of honey if desired.

4. Crackers

Why It Helps: Crackers, especially saltine crackers, are another starchy food that can help manage diarrhea. They are dry, bland, and easy to digest, making them a good choice when your stomach is upset. The salt content in crackers can also help replenish lost electrolytes due to diarrhea.

How to Eat: Eat plain crackers without any toppings or dips. Saltine crackers are a popular choice, but any type of plain, unsalted cracker can be effective. Keep them as a snack throughout the day to help maintain energy levels.

5. Oatmeal

Why It Helps: While oatmeal is slightly higher in fiber than some other starchy foods, it contains soluble fiber, which can help absorb excess water in the intestines and slow down bowel movements. Oatmeal is also gentle on the stomach and provides essential nutrients like vitamins and minerals.

How to Eat: Cook oatmeal with water instead of milk, as dairy can sometimes exacerbate diarrhea. Keep the oatmeal plain, avoiding the addition of sugar, fruits, or spices. A small amount of honey can be added for flavor if needed.

6. Bananas

Why It Helps: Bananas, though not strictly a starchy food, are rich in carbohydrates and contain pectin, a type of soluble fiber that helps absorb fluid in the intestines. Bananas also provide potassium, an important electrolyte lost during diarrhea, helping to maintain electrolyte balance in the body.

How to Eat: Eat ripe bananas as they are, or mash them into a smooth consistency. Avoid combining bananas with other foods that could irritate the stomach. They can also be added to oatmeal for a nutritious, soothing meal.

7. Applesauce

Why It Helps: Applesauce is another component of the BRAT diet and is effective in managing diarrhea. It is easy to digest and contains pectin, which helps bulk up stool. Applesauce is also gentle on the stomach and provides a source of simple carbohydrates.

How to Eat: Choose plain, unsweetened applesauce without added sugar or spices. Eat it by the spoonful, or mix it with a small amount of white rice for a more substantial meal.

8. Pasta

Why It Helps: Plain pasta, particularly made from refined wheat flour, is a good starchy food to consume when experiencing diarrhea. It is low in fiber, easy to digest, and provides a quick source of energy without irritating the digestive tract.

How to Eat: Boil pasta until it is soft and fully cooked. Avoid adding heavy sauces, oils, or butter. You can eat the pasta plain or with a small amount of broth for added flavor.

9. Rice Cereal

Why It Helps: Rice cereal, especially those made for infants, is highly digestible and easy on the stomach. It is low in fiber and provides a good source of carbohydrates, making it an excellent choice for managing diarrhea.

How to Eat: Prepare rice cereal with water or clear broth instead of milk. Keep it plain and avoid adding sugar or other sweeteners. Rice cereal can be eaten on its own or mixed with applesauce for added nutrients.

10. Arrowroot Cookies

Why It Helps: Arrowroot is a starchy root vegetable that is known for its digestive properties. Arrowroot cookies are easy to digest and can help bind stool, making them a suitable snack during diarrhea.

How to Eat: Choose plain, unsweetened arrowroot cookies and eat them as a snack throughout the day. Avoid dipping them in milk or consuming them with other foods that might upset your stomach.

Tips for Incorporating Starchy Foods into Your Diet During Diarrhea

Stay Hydrated: While starchy foods can help manage diarrhea, it’s essential to stay hydrated. Drink plenty of water, clear broths, and oral rehydration solutions to prevent dehydration.

Avoid High-Fiber Foods: During diarrhea, it’s best to avoid high-fiber foods like whole grains, legumes, and raw vegetables, as they can worsen symptoms by increasing bowel movements.

Eat Small, Frequent Meals: Instead of consuming large meals, opt for small, frequent meals throughout the day. This approach is gentler on the stomach and helps maintain energy levels without overwhelming the digestive system.

Monitor Your Symptoms: Keep track of your symptoms as you incorporate these starchy foods into your diet. If your diarrhea persists for more than a few days or worsens, seek medical advice.

Gradually Reintroduce Other Foods: Once your diarrhea begins to improve, you can gradually reintroduce other foods into your diet. Start with easily digestible foods like boiled vegetables and lean proteins, and avoid greasy, spicy, or fried foods.

The Science Behind Starchy Foods and Diarrhea

The effectiveness of starchy foods in managing diarrhea is rooted in their ability to slow down digestion and increase the absorption of water in the intestines. Starches are polysaccharides, which are complex carbohydrates that break down slowly in the digestive system. This slow breakdown provides a steady release of glucose into the bloodstream, helping to maintain energy levels during illness.

Additionally, the low fiber content of these starchy foods ensures that they do not add bulk to the stool, which is crucial when the goal is to reduce the frequency of bowel movements. The binding properties of starch also play a significant role in firming up stool, making it easier to pass without irritation.

Conclusion

Managing diarrhea with the right diet can make a significant difference in recovery time and overall comfort. Starchy foods like white rice, potatoes, toast, and crackers are some of the best options to help soothe the digestive system and reduce the symptoms of diarrhea. By incorporating these foods into your diet, you can support your body’s natural healing processes and prevent further complications like dehydration and nutrient loss.

Remember, while these dietary recommendations can be highly effective, persistent or severe diarrhea should always be evaluated by a healthcare professional to rule out underlying conditions that may require specific treatment.