Brenda Khan
Changing your diet can cause diarrhea, especially when you start eating healthier. This is because your gut bacteria and microbiome are adjusting to the new balance of microorganisms in your gut. The body often needs time to adapt to new eating habits, so some discomfort during this transition is not unusual. For example, if you switch to a high-fiber diet, you may experience diarrhea as your body adjusts to the new fiber content. Similarly, a diet high in FODMAPs, such as dairy and wheat, can increase gas and diarrhea. Artificial sweeteners and sugar can also cause diarrhea as they are not absorbed in the gut. However, these symptoms should decrease over time as your body adjusts to your new diet and the positive long-term effects of healthier eating habits take effect.
| Characteristics | Values |
|---|---|
| Cause of diarrhea | Sugary, fatty, spicy, fried, gluten-containing, dairy foods |
| Diets that may cause diarrhea | High-FODMAP, low-carb, paleo, keto, gluten-free |
| Diets that may help with diarrhea | High-fiber, Mediterranean |
| Other factors | Age, medication, underlying conditions |
| Solutions | Elimination diet, FODMAP-free diet, IMODIUM® products, increasing fiber intake gradually, keeping a food diary |
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What You'll Learn
A sudden increase in fibre intake
Fibre is an essential part of a healthy diet. However, a sudden increase in fibre intake can cause digestive discomfort. If you are not used to eating much fibre, and you suddenly increase your daily intake by a significant amount, you may experience side effects such as bloating, abdominal cramps, and diarrhoea. This is because the digestive system needs time to adjust to the new diet.
When you boost your fibre intake, fibre binds with minerals such as calcium, zinc, and iron, which may interfere with the body's ability to absorb these essential nutrients. Fibre also makes bowel movements bigger and bulkier, and it promotes fermentation and gas formation. This is why excessive fibre intake often affects the digestive system.
To avoid discomfort, it is recommended that you increase your fibre intake gradually. Start by adding one fruit or vegetable to your diet each day and build from there. If you are taking a fibre supplement, begin with a quarter of the suggested dose and increase the amount over a week. It is also important to increase your fluid intake when increasing your fibre intake. Fibre and other waste move along the colon, and water is reabsorbed, making stool harder and drier. Increasing your fluid intake will help to keep your stools soft and prevent dehydration.
If you experience constipation, it is recommended that you increase your fluid intake, exercise more, and consult a healthcare professional.
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Dietary changes can alter gut bacteria
Dietary changes can lead to digestive discomfort, including diarrhea, as your gut bacteria adjust to the new diet. The trillions of microbes living in your gut form a complex ecosystem called the microbiome, which changes when you alter your diet. This change in the gut microbiome is gradual and may lead to symptoms like diarrhea as your body adjusts to a new balance of microorganisms.
The foods we eat play a significant role in influencing the growth of certain bacterial strains, thereby boosting gut health. For example, a high-fiber diet that includes whole grains, beans, pulses, fruits, and vegetables can trigger diarrhea if you switch to it from a low-fiber diet. Conversely, cutting out pulses, whole grains, and dairy may slow digestion and cause constipation. A vegan diet can also affect your bowel movements, depending on the specific foods consumed.
The type of bacteria in the gut may not change significantly with dietary alterations, but the abundance of these bacteria can vary. For instance, a meat-based diet can lead to an increase in bacteria that tolerate high levels of bile acids, as more bile is secreted to digest meat. In contrast, a plant-based diet may result in increased activity of genes that help digest carbohydrates.
While dietary changes can lead to short-term digestive issues, they can also have positive long-term effects on gut health. For example, prebiotic consumption has been linked to the growth of beneficial bacteria such as Bifidobacterium, Lactobacillus, and lactic acid bacteria. Additionally, dietary interventions that target the gut microbiota have been explored as potential therapeutic approaches to promote health and treat diseases.
It is important to consult a healthcare provider before making drastic dietary changes or starting a new diet plan, especially if you have concerns about your bowel movements.
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Gluten-free diets may help or worsen diarrhoea
Changing your diet can have both positive and negative effects on your digestive system. While a shift to a healthier diet can lead to positive long-term changes, such as an increase in good gut bacteria, it can also cause digestive discomfort, including diarrhoea, as your gut bacteria adjust to the new diet.
Gluten-free diets are often recommended for people with celiac disease, an autoimmune response to gluten that can cause diarrhoea, among other symptoms. A gluten-free diet is necessary for managing the condition and preventing further damage to the intestines. However, for those without celiac disease or gluten intolerance, removing gluten from the diet may not have the same benefits and could even lead to negative consequences.
Highly processed gluten-free foods, such as certain gluten-free bread, bagels, and pasta alternatives, can contribute to constipation. These foods may be high in sodium, sugar, and fat, leading to potential health issues such as weight gain and blood sugar swings. On the other hand, unprocessed or less processed gluten-free foods that are high in fibre can help promote healthy bowel movements.
It's important to consult a healthcare professional before making drastic dietary changes, especially if you suspect gluten intolerance or celiac disease. A registered dietitian can help you determine the cause of your digestive issues and develop a diet plan that includes a variety of nutritious foods. They may also recommend vitamin and mineral supplements to ensure you're getting all the necessary nutrients while on a gluten-free diet.
In conclusion, while gluten-free diets can help manage diarrhoea associated with celiac disease or gluten intolerance, they may also worsen diarrhoea if the diet consists primarily of highly processed gluten-free foods. The key to improving digestive health lies in making mindful dietary choices, gradually transitioning to healthier alternatives, and seeking professional guidance when needed.
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Intermittent fasting and keto diets may cause diarrhoea
Intermittent fasting and keto diets are becoming increasingly popular. However, these diets can cause some adverse gastrointestinal effects, including diarrhoea.
Intermittent fasting involves cycling between periods of eating and fasting, allowing the body to shift from using glucose for energy to burning stored fat. While some people experience side effects during fasting, diarrhoea isn't usually one of them. However, if you get diarrhoea during a water fast, you should end your fast immediately and rehydrate.
There are several reasons why diarrhoea may occur during intermittent fasting. Firstly, an electrolyte imbalance can occur if you take too many electrolytes or ketone drinks during fasting periods, leading to excess water excretion through the gastrointestinal tract. Secondly, caffeine, often consumed during fasts due to its appetite-suppressing effects, increases bowel motility, speeding up the passage of food and water through the intestines. Thirdly, zero-calorie sweeteners like aspartame and sucralose can be difficult for the digestive system to absorb, leading to digestive distress, including diarrhoea. Finally, a sudden change in diet, such as a shift to a fasting state, can disrupt your gut health and cause digestive issues like diarrhoea as your body adjusts.
The keto diet, short for the ketogenic diet, is a diet high in fats, moderate in protein, and very low in carbohydrates. This drastic change in macronutrient ratios can lead to gastrointestinal symptoms such as constipation and diarrhoea. The high-fat content can be difficult for some people to absorb, leading to fatty acids reaching the colon and triggering diarrhoea. Additionally, the low-carb nature of the keto diet may lead to increased dairy consumption, potentially revealing an underlying dairy intolerance, a common symptom of which is diarrhoea.
It's important to note that everyone's experience with these diets will be unique, and while some may experience diarrhoea, others may not. If you are experiencing diarrhoea or other gastrointestinal issues, it is recommended to consult a healthcare professional, especially if symptoms persist, worsen, or severely impact your quality of life.
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Sugary, fatty, spicy, or fried foods can trigger loose stools
Dietary changes can cause diarrhoea, and certain foods are more likely to trigger loose stools. Sugary, fatty, spicy, or fried foods can all cause diarrhoea or worsen existing symptoms. Consuming too much sugar stimulates the gut to release water and electrolytes, which loosens bowel movements and can lead to diarrhoea. Fructose, a natural sugar found in fruits, is a common offender, as it is also added to many processed foods and drinks. Artificial sweeteners and other poorly digested sugars, such as lactose, can also cause diarrhoea. These sugars are known as FODMAPs, which also include wheat, rye, onions, garlic, legumes, and some nuts and vegetables. A FODMAP-free diet may be recommended to alleviate diarrhoea.
Fatty foods can cause diarrhoea when they are not absorbed properly in the body. They pass through the digestive system and end up in the colon, where they are broken down into fatty acids. This process causes the colon to secrete fluid, triggering diarrhoea. Fried foods can be difficult for some people to digest, and creamy dishes can also be a trigger.
Spicy foods are a common cause of food-induced diarrhoea, especially if your body is not used to the spices. Spicy sauces can mask high-fat content in dishes, and eating a lot of spicy food can cause burning in the rectum. Caffeine can also speed up the digestive system, so it may be a contributing factor.
It is important to note that everyone's digestive system is different, and food triggers vary from person to person. Keeping a food journal can help identify specific triggers, and it is always recommended to consult a healthcare professional when making significant dietary changes or experiencing persistent diarrhoea.
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Frequently asked questions
It is normal to experience digestive discomfort when you first change your diet as your gut bacteria adjust to the new balance of microorganisms. This transition period may lead to symptoms like diarrhea.
Sugary, fatty, spicy, or fried foods can cause loose stools or make them worse. Dairy foods and foods with gluten can also cause diarrhea. Citrus fruits, in particular, are known to cause an upset stomach and diarrhea due to their high vitamin C content.
Diarrhea may be caused by underlying conditions, new medications, or functional issues such as infection. Emotional stress and anxiety can also cause gastrointestinal distress, leading to diarrhea.
It is recommended to increase your fibre intake gradually and ensure adequate hydration. Keeping a food journal can help identify specific triggers. Probiotics can also aid in improving gut health and reducing diarrhea.
If diarrhea persists or severely affects your quality of life, consult a medical professional. While it is typical to experience some discomfort during dietary transitions, persistent or severe symptoms may indicate an underlying issue that requires further investigation.
