Should I eat if I have traveller's diarrhea?

What to Eat and Drink When You Have Traveler’s Diarrhea

If you're struck with traveler's diarrhea, one of the most important things you can do is stay hydrated. Water and oral rehydration solutions are your best allies. Every time you have a loose bowel movement, aim to drink at least one cup (about 240 milliliters) of fluid to replace what your body has lost. Rehydration solutions, which contain a balance of salts and sugars, are especially effective at restoring electrolytes and preventing dehydration.

While it might be tempting to avoid food altogether, eating small, frequent meals can actually help your digestive system recover. Instead of three large meals, try nibbling on light, easy-to-digest foods every few hours. Salty snacks like pretzels and crackers can help maintain your sodium levels, which often drop during bouts of diarrhea. Broth-based soups and sports drinks (in moderation) are also good options—they provide both salt and fluids, which your body needs to bounce back.

Stick to bland, low-fiber foods for the first 24 to 48 hours. Think toast, rice, bananas, and applesauce—the classic BRAT diet. Avoid dairy, fatty foods, spicy dishes, and caffeine until you're feeling better. Your gut needs gentle treatment, and pushing it too soon can prolong symptoms.

Most cases of traveler’s diarrhea are mild and resolve on their own within a couple of days. But if symptoms persist beyond a few days, or if you develop a high fever, severe abdominal pain, or bloody stools, it’s time to seek medical help. In the meantime, listen to your body, sip often, and eat lightly. With the right care, you’ll be back on your feet—and back to exploring—sooner than you think.