What foods should I avoid with traveler's diarrhea?

What to Avoid When Traveling with Diarrhea

If you're hit with traveler's diarrhea, your first instinct might be to stop eating altogether. But that's not the best move. While your appetite may be low, your body still needs fuel to recover. The key is knowing what to eat—and more importantly, what to avoid.

Dairy products like milk, cheese, and ice cream can make symptoms worse. Many people become temporarily lactose intolerant when their digestive system is under stress, so even if you normally tolerate dairy well, it's best to skip it until you're back on your feet.

Alcohol and caffeine are also big no-nos. Both can irritate your gut and increase dehydration, which is already a major risk with diarrhea. That morning coffee or a post-travel drink might be tempting, but they’ll likely prolong your discomfort.

Instead, focus on gentle, easy-to-digest foods. Think plain rice, bananas, toast, or boiled potatoes—nothing too greasy, spicy, or fibrous. Eating smaller, more frequent meals throughout the day can help keep your energy up without overwhelming your system. This approach is often easier on the stomach than three large meals.

And while food choices matter, hydration matters more. Sip on clear broths, oral rehydration solutions, or even diluted fruit juices to replace lost fluids and electrolytes. Avoid sugary sodas and sports drinks with high sugar content, as they can worsen diarrhea in some cases.

Listen to your body. If something doesn’t feel right, skip it. Most cases of traveler’s diarrhea resolve within a few days, but smart food choices can help you feel better faster. The goal isn’t gourmet dining—it’s recovery. With a little patience and the right approach, you’ll be back to exploring in no time.