Leena Watts
Diet and stool consistency are intricately linked. Loose stools, or diarrhoea, can be caused by a number of dietary factors, including the consumption of spicy, fatty, sugary, fried, or lactose-rich foods. Caffeine, found in coffee, tea, chocolate, and soda, can also stimulate the gut and accelerate the rate at which food moves through the intestines, leading to loose stools. Certain diets, such as the FODMAP diet, have been shown to reduce symptoms of irritable bowel syndrome (IBS) and improve diarrhoea. Keeping a food journal and consulting a doctor or dietitian can help individuals identify and address any dietary triggers for loose stools.
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What You'll Learn
Sugary, fatty, fried, and spicy foods
Consuming foods that are sugary, fatty, fried, or spicy can cause loose stools or worsen existing symptoms. Firstly, a high intake of sugar stimulates the gut to release water and electrolytes, which loosen bowel movements. Fructose, a type of sugar found in fruits such as apples, peaches, and pears, is a common offender in causing loose stools. Additionally, sugar substitutes and artificial sweeteners can upset the digestive system and have a laxative effect.
Secondly, fatty, greasy, and fried foods are high in fat, which can be challenging for the body to break down and process. When these fatty foods are not properly absorbed, they pass into the colon, where they are broken down into fatty acids. This process triggers the colon to secrete fluids, often resulting in diarrhea. A 2023 study found that diarrhea was frequently reported after consuming fast food, fish and chips, and creamy sauces—all of which are high in fat.
Spicy foods are another common culprit for loose stools. Spicy sauces, particularly in Tex-Mex and curry dishes, can mask high-fat content. Consuming large amounts of spicy food may lead to an unpleasant burning sensation in the rectum. Additionally, caffeine-containing foods and beverages, such as coffee, tea, chocolate, and sodas, can contribute to loose stools or diarrhea due to their stimulant effect on the digestive system.
It is important to note that dietary triggers vary for each individual. Keeping a food journal or trying an elimination diet can help identify specific foods that may be causing loose stools. Consulting a healthcare professional is recommended to ensure proper guidance and rule out any underlying conditions.
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Dairy and gluten
Dairy foods contain lactose, a sugar that can be difficult for some people to digest. When lactose is not absorbed properly in the small intestine, it can be fermented by gut bacteria, leading to loose stools, diarrhoea, abdominal pain, and bloating. This condition is known as lactose intolerance, and it affects a significant portion of the global population.
Gluten, on the other hand, is a protein found in many foods, especially those containing wheat. Gluten intolerance, also known as non-celiac gluten sensitivity, is characterised by a range of symptoms, including gastrointestinal issues such as diarrhoea, abdominal pain, and bloating. People with gluten intolerance may experience these symptoms after consuming gluten-containing foods. The exact causes of gluten intolerance are not yet fully understood, but it is believed that the body's inability to properly absorb certain carbohydrates may play a role.
In the case of dairy, reducing or eliminating lactose-containing products from the diet can help alleviate symptoms. For those with gluten intolerance, following a gluten-free diet is often recommended. However, it is important to work with a healthcare professional to determine the best course of action, as gluten-free diets can have potential health risks and may not always be necessary.
It is worth noting that loose stools can be caused by a variety of dietary factors beyond just dairy and gluten. For example, fatty, greasy, or fried foods can be difficult to digest and may trigger loose stools. Spicy foods, caffeine, and alcohol consumption can also contribute to this issue. Additionally, certain sugars, such as fructose found in fruits, can stimulate the gut and loosen bowel movements, leading to loose stools or diarrhoea.
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Caffeine
Coffee is one of the most common food substances that is high in caffeine. However, even decaffeinated coffee can cause an increase in gastric acid secretion and a reduction in the competence of the lower esophageal sphincter. This can lead to an upset stomach and looser stools.
People with irritable bowel syndrome (IBS) may have a more sensitive gut, and therefore the effect of caffeine could be more noticeable. Caffeine can lead to over-excitation of the nervous system, including the nervous system attached to the gut. When the gut nervous system is overstimulated, it can lead to increased contractions within the large bowel, resulting in cramping sensations, looser stools, and a more urgent need to use the toilet.
In addition to coffee, other common foods that are high in caffeine include tea, energy drinks, cola beverages, and dark chocolate. It is generally recommended that people limit their caffeine intake to 400 mg per day, which is between three to five cups. Pregnant women should consume no more than 200 mg of caffeine per day.
If you are experiencing tummy problems after drinking coffee or consuming other caffeine-containing products, you may find it helpful to cut down on your caffeine intake. Decaf or half-caffeinated options may be better tolerated, and there is some research suggesting that the type of coffee you are drinking could also make a difference. For example, over-roasted coffee can cause an upset stomach for many people.
Additionally, caffeine can interfere with sleep, and severe sleep loss can cause accumulation of ROS in the gut, which has been associated with negative effects.
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Alcohol
Once alcohol leaves the stomach, the small intestine starts to absorb it. However, the remainder goes into the large intestine and exits with the stool and urine. The large intestine is responsible for pulling liquids out of the stool before passing it out of the body. When alcohol is present, the large intestine does not function as well, and this can result in liquid stools and dehydration.
Additionally, alcohol can cause the gastrointestinal tract to become inflamed and increase acid production in the stomach, which can further irritate the system. This irritation can also lead to diarrhoea.
People with inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), or other GI-related conditions may be more sensitive to the effects of alcohol and experience diarrhoea more frequently. Alcohol intolerance, an inherited condition, can also cause symptoms with even small amounts of alcohol.
If you experience diarrhoea after drinking alcohol, it is recommended to drink plenty of water to counter dehydration and eat bland, easily digestible foods such as rice, toast, or crackers. Over-the-counter anti-diarrhoeal medications can also help, and symptoms usually resolve within a few days.
It is important to note that chronic alcohol consumption can have negative health effects and may lead to gastrointestinal disorders and cancers of the GI tract.
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High-FODMAP foods
FODMAPs are found in a wide variety of foods, including fruits, vegetables, grains, cereals, nuts, legumes, lentils, dairy foods, and manufactured foods. However, not all FODMAP foods need to be avoided, and some are beneficial for most people. It is important to decide whether restricting FODMAPs is right for you under the guidance of a healthcare professional.
Some examples of high-FODMAP foods includes:
- Garlic, which is one of the most concentrated sources of FODMAPs, particularly fructans.
- Onions, which are another concentrated source of fructans.
- Rye, which contains nearly twice the amount of FODMAPs as wheat.
- Legumes and pulses, which are high in GOS, a type of oligosaccharide.
- Dairy foods, which are high in lactose, a type of disaccharide. Soft cheeses, milk, and yoghurt are particularly high in lactose, while butter and hard cheese are low in lactose.
- Nuts, particularly cashews and pistachios, which are high in GOS and fructans.
- Fruits, which are high in fructose and sorbitol (a natural polyol). Fruits particularly high in fructose include apples, pears, mangoes, cherries, figs, nashi pears, watermelon, and dried fruit. Fruits rich in sorbitol include apples, blackberries, nashi pears, peaches, and plums.
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Frequently asked questions
A diet high in lactose, a sugar found in milk-based products, may cause loose stools. Fructose, a natural sugar found in fruits, can also cause loose stools if consumed in excess. Other dietary causes include spicy, fatty, greasy, and fried foods, as well as caffeine and alcohol.
Keeping a food journal or a food and symptom diary can help you identify any dietary triggers for loose stools. Eliminating certain foods and observing any improvements in your symptoms can also help determine the cause.
Dietary changes that may help with loose stools include consuming soft, bland, and low-fiber foods. A FODMAP-free diet or a BRAT diet (consisting of bananas, rice, applesauce, and toast) can be effective in reducing loose stools.
Infrequent cases of loose stools typically do not require medical attention. However, if loose stools persist for more than 48 hours or are accompanied by symptoms such as blood in the stool or severe abdominal pain, it is important to seek medical advice as it may indicate a more serious underlying condition.
