What to Eat in Loose Motions (5 Foods and 2 Drinks)

1: Binding Foods

Binding foods contain soluble fiber and pectin that absorb excess water in the intestines, helping firm up stools. A 2021 study in Digestive Diseases and Sciences showed pectin-rich foods reduced stool frequency by 45% within 24 hours.

Best foods for loose motion in this category:

• Ripe bananas: High in pectin and potassium (replaces lost electrolytes)
  
• White rice: Easy to digest, contains binding starches
• Applesauce: Pectin-rich without the fiber of whole apples
• White toast: Simple carbohydrates that bind stools
• Oatmeal: Soluble fiber that absorbs intestinal fluid
• Boiled potatoes: Starch content helps solidify stools

Dr. Tehmasip’s recommendation:
“I tell my patients to eat one ripe banana every 3-4 hours. The combination of pectin and potassium makes it the perfect food to stop loose motions naturally. Choose yellow bananas with small brown spots – they have the highest pectin content.”

2. Probiotic Foods 

Probiotics restore beneficial bacteria decimated during loose motions. Research from the American Journal of Clinical Nutrition (2022) found that probiotic foods reduced the duration of symptoms by 30%.

Best probiotic foods during loose motions:

• Plain yogurt: Choose low-fat varieties with live cultures
• Kefir: Higher probiotic count than yogurt
• Miso soup: Gentle on the stomach with beneficial bacteria
• Buttermilk: Traditional remedy with natural probiotics
• Aged cheese: Small amounts provide probiotics
• Kombucha: Diluted versions for sensitive stomachs

Dr. Tehmasip’s recommendation:
“Start with 2 tablespoons of plain yogurt after 24 hours of symptoms. If well-tolerated, increase to ½ cup twice daily. The live cultures help restore your gut microbiome faster than any supplement.”

3: Electrolyte-Rich Foods

Studies show electrolyte balance is crucial for stopping loose motions effectively.

Best electrolyte foods for loose motions:

• Coconut water: A Natural source of potassium and sodium
• Bone broth: Contains sodium, potassium, and healing compounds
• Watermelon: High water content with natural electrolytes
• Cucumber: Hydrating with minerals
• Sports drinks: Diluted 50/50 with water
• Pedialyte: Medical-grade electrolyte solution

Dr. Tehmasip’s recommendation:
“Coconut water is my go-to recommendation. It’s nature’s sports drink – perfectly balanced electrolytes without artificial ingredients. Drink 250ml every 2 hours during active symptoms.”

4: Protein Sources

Easy-to-digest proteins support healing without stressing the digestive system. The Journal of Nutrition (2023) found that adequate protein intake reduced recovery time by 25%.

Best protein sources for loose motions:

• Boiled eggs: Complete protein, easy to digest
• Chicken breast: Lean, minimal fat content
• Fish (steamed): Omega-3s reduce inflammation
• Tofu: Plant-based, gentle option
• Bone broth: Liquid protein with healing properties
• Greek yogurt: High protein with probiotics

Dr. Tehmasip’s recommendation:
“Once you can tolerate solids, start with one boiled egg. The albumin in egg whites is incredibly gentle and provides essential amino acids for gut repair. Avoid fried or scrambled preparations initially.”

5: Healing Carbohydrates 

Simple carbohydrates provide quick energy while being easy on the digestive system. They help maintain blood sugar levels depleted during loose motions.

Best carbohydrate choices:

• White rice porridge: Maximum digestibility
• Cream of wheat: Smooth texture, binding properties
• Rice cakes: Light, easy to digest
• Saltine crackers: Sodium content helps retention
• White pasta: Well-cooked, minimal fiber
• Instant oatmeal: Quick-cooking, less fiber

Dr. Tehmasip’s recommendation:
“Rice porridge is my top choice – cook 1 cup rice in 6 cups water until mushy. It’s incredibly soothing and provides sustained energy. Add a pinch of salt for electrolyte replacement.”