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2 September 2022
7 Tips for Maintaining a Healthy Digestive System
2 November 2023All articles on this blog are written in collaboration and under the supervision of the health professionals from our gastroenterology center.
When diarrhea occurs, it is essential to change one’s eating habits to recover more quickly. Thus, to heal from diarrhea, it is best to adopt a diet specific to this symptom and avoid all irritating foods, those that speed up transit, and those that are hard to digest. Discover in this article the most effective foods to firm up stools!
Ranking of foods to prioritize in case of diarrhea.
1 – Water and herbal teas.
When diarrhea occurs, the first reflex should be to drink enough fluids to avoid dehydration caused by the significant loss of fluids.
It is essential to drink 2 liters of fluids per day, about one glass per hour. Whether it’s flat water, infusions, rice water, or herbal teas. However, be careful not to drink mineral water enriched with magnesium. It would have the effect of increasing the frequency of your stools!
On the other hand, thyme-based infusions are highly recommended. Thyme is a natural cleanser for the stomach and intestines. So don’t deprive yourself of it!
2 – White rice and refined starches.
Well-cooked white rice is excellent for firming up stools. On one hand, it helps to remineralize your body. And on the other hand, it provides energy to your body by increasing blood glucose levels.
The cooking water from rice is also beneficial in fighting diarrhea. Besides being a liquid, its salt content promotes water retention, which is perfect for preventing dehydration.
But rice isn’t the only starch to prioritize; refined starches are highly recommended in cases of diarrhea, including rusks, pasta, white bread, semolina, cornstarch, etc.
Try to consume refined starches at every meal to regain energy while limiting the frequency of your stools!
3 – Cooked carrots and certain vegetables.
During a bout of diarrhea, it is strongly advised against consuming raw fruits and vegetables. On the contrary, cooked carrots are ideal to consume to firm up stools.
But it’s not the only vegetable to prioritize: beets, potatoes, eggplants, and zucchinis are also effective in combating diarrhea due to their richness in carbohydrates.
4 – Bananas and fruit purees.
Bananas are rich in pectin, which helps slow down intestinal transit. Ideally, the bananas you consume should be ripe and mashed to maximize their effects.
Fruit purees are also beneficial in case of diarrhea, but not just any fruit. Their richness in fiber can quickly have the opposite effect than expected!
Prioritize apples, which are also rich in pectin, pears, and quince. You can vary the flavors of your purees by mixing them, for example: apple-banana, apple-quince, or pear-banana.
5 – Homemade broths.
Broth is an interesting preparation in case of diarrhea because it alone can group several foods from this list!
It contains a large amount of water, which is ideal for rehydration. Moreover, its richness in minerals will only benefit your body, which loses a large amount of them.
If you opt for a vegetable broth, it will be easy to digest and will allow you to benefit from all the vitamins and benefits contained in these vegetables. And if you choose a chicken broth, its richness in proteins will strengthen your tired body.
Of course, everything is allowed in the kitchen, so you can mix the two for more effectiveness. And if you’re afraid of staying hungry, you can add some pasta!
Don’t forget to add one or more bay leaves to your homemade broth for their antiseptic and bactericidal properties. Moreover, it helps reduce flatulence (1).
Good to know! Consuming very cold or very hot foods can worsen diarrhea. Therefore, it is better to have lukewarm or room temperature meals to avoid aggravating the situation (2).
6 – Lean proteins.
To avoid significant muscle loss, it is important to have a sufficient protein intake. However, it is imperative to prioritize lean proteins such as: skinless poultry, lean fish, and eggs. Fat, on the other hand, would further tire your stomach during the digestion process. Only raw vegetable oils are tolerated, but in small quantities.
7 – Yogurts
It is widely believed that milk and dairy products should be avoided during a bout of diarrhea. However, plain yogurts, 0% fat white cheeses, and plain petits suisses are excellent allies that contribute to the rebalancing of the intestinal flora. Indeed, the lactic bacteria they contain are responsible for this phenomenon.
Hard cheeses are also good for the flora and for their calcium intake, in particular: Emmental, Gruyère, Parmesan, etc.
When should you consume these anti-diarrhea foods?
From the onset of diarrhea and up to the acute phase, it is better to consume easily digestible and liquid foods, especially: soups, broths, etc. Accompanied by the vegetables indicated in this ranking, then by fruit purees.
Subsequently, you can gradually reintroduce solid foods made up of refined starches and lean proteins. Alongside low-fat plain yogurts.
To go further! If you want to know more, discover our article on diarrhea, to better understand this symptom, know what to do to avoid any complications, and especially what to do to firm up your stools more quickly!
7 Tips for Managing Diarrhea
Managing diarrhea effectively is crucial for maintaining your health and comfort. Our experts at DDG Clinic in Brussels recommend staying hydrated by drinking plenty of fluids, eating a bland diet, avoiding dairy products, caffeine, and greasy foods, considering probiotics, resting, and if necessary, using over-the-counter medications after consulting a healthcare provider. For persistent or severe symptoms, it’s important to consult a specialist to avoid dehydration and other complications. For personalized advice and more details on how to manage diarrhea, consult our specialists.
References and scientific sources
The foods mentioned in this article come from the famous French Hepato Gastroenterology Cabinets and Groups Reflection Club: the CREGG (pdf format: health recommendations sheet in case of diarrhea) and the GI Society (Canadian Intestinal Research Society).
- Study by DADALIOGLU I and EVRENDILEK G on the chemical composition and antibacterial effects of essential oils (oregano, lavender, and bay leaf). In the “Journal of Agricultural and Food Chemistry”. 2004; 52(26): pp. 8255-8260.
- Anne-Laure Tarrerias, Vianna Costil, Jean-Christophe Létard, Jean-Marc Canard, Jean Lapuelle, Christian Boustière, Marie-Pierre Pingannaud, Arsène Papazian, Philippe Houcke, Jean-Michel Rouillon and the Board of Directors of CREGG pdf above “food recommendations sheet, diet in case of diarrhea” May 2010.
