Should you keep eating if you have traveler's diarrhea?

What to Eat When You Have Traveler’s Diarrhea

When traveler’s diarrhea strikes, one of the first questions is whether you should keep eating. The answer is yes—but with caution. While your appetite might be low, maintaining your strength is crucial, and going too long without food can weaken you further, especially in hot climates or during active travel.

Opt for smaller, more frequent meals throughout the day instead of three large ones. This approach is easier on your digestive system and helps your body gradually regain balance. Stick to bland, low-fiber foods like white rice, bananas, toast, or boiled potatoes—often referred to as the BRAT diet (bananas, rice, applesauce, toast). These are gentle on the stomach and can help firm up stools.

Just as important is what to avoid. Dairy products like milk, cheese, and yogurt can worsen symptoms, especially since diarrhea can temporarily reduce your body’s ability to digest lactose. Alcohol and caffeine are also best skipped—they can dehydrate you and irritate the gut, making things worse.

Hydration is key. Diarrhea causes fluid loss, so drink plenty of clean water, oral rehydration solutions, or clear broths. Avoid sugary drinks and juices, which can exacerbate diarrhea. If you’re able to eat and drink without triggering severe symptoms, that’s a good sign your body is starting to recover.

Listen to your body. If you feel nauseous or very weak, rest and sip fluids slowly. Most cases of traveler’s diarrhea resolve within a few days. But if symptoms persist beyond that, or if you develop a high fever or blood in the stool, seek medical help.

Ultimately, eating the right foods—and avoiding the wrong ones—can make a real difference in how quickly you bounce back on the road.