Leena Watts
Diarrhea is often caused by diet, and can be a side effect of dieting. It can be caused by a variety of dietary factors, including a high intake of sugar, fat, spice, caffeine, gluten, or dairy. Diarrhea can also be a side effect of specific diets, such as the keto diet, which can cause short-term or long-term diarrhea due to its high-fat, low-carbohydrate nature. Diarrhea can also be caused by an underlying condition or as a side effect of medication. It is important to identify the cause of diarrhea and to seek medical attention if it persists, as it can lead to serious symptoms such as dehydration and weight loss.
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High-sugar diets
Consuming a diet high in sugar can cause diarrhea. Sugary foods can stimulate the gut to produce water and electrolytes, which loosen bowel movements. If you eat a lot of sugar, you may develop diarrhea.
Fructose, a component of table sugar, is one of the main causes of diarrhea. Fructose occurs naturally in fruits such as peaches, pears, cherries, and apples, and it is also added to processed foods and drinks, including applesauce, soda, and juice. The body can only digest a certain amount of fructose at one time, and consuming more than this limit can cause diarrhea. It is estimated that 30-40% of people have trouble absorbing large amounts of fructose.
Artificial sweeteners, such as sorbitol, mannitol, xylitol, and erythritol, can also cause diarrhea. These sugar alcohols are often used in sugar-free products like gum, ice cream, and baked goods. The body does not absorb these sugar alcohols well, and consuming large amounts can lead to diarrhea.
Sugar-free products containing sugar alcohols can also cause diarrhea, even if they are designed for dieting or reducing sugar intake. Additionally, consuming too much sugar can lead to an overabundance of the sweet stuff in your digestive tract, causing diarrhea and symptoms such as bloating, abdominal pain, or nausea.
If you suspect that your diarrhea is due to a high-sugar diet, it is important to consult a doctor or a dietitian. They can help you assess your diet and make any necessary adjustments to alleviate the symptoms.
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High-fat diets
Diarrhea is a common occurrence and is not usually a serious medical condition. However, chronic diarrhea can lead to dehydration and loss of essential electrolytes, which can cause irregular heartbeats and muscle cramps. It can also cause weight loss, which is mostly fluid loss, and can be dangerous if left untreated.
Some people may be more susceptible to diarrhea from high-fat meals due to underlying conditions such as irritable bowel syndrome (IBS), chronic pancreatitis, or an intolerance to dairy. A sudden change in diet, such as a keto diet, may also disrupt the gut bacteria and lead to gastrointestinal upset and diarrhea.
If you notice a pattern of diarrhea after consuming high-fat meals, it is recommended to find lower-fat alternatives. For example, substituting whole-milk products with low-fat or skim alternatives and avoiding fried foods, red meat, and other protein sources high in saturated fat.
If diarrhea persists for more than three days or is accompanied by other symptoms, it is important to consult a doctor to determine the underlying cause and receive appropriate treatment.
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Low-fibre diets
Dieting can cause diarrhoea, and there are several reasons why this may occur. One of the main causes is a person's inability to digest certain foods, such as dairy, gluten, or foods high in fat, sugar, or spice. Additionally, caffeine can speed up the digestive system, leading to loose stools.
A low-fibre diet is often recommended for people experiencing diarrhoea because it is easier to digest and does not stimulate the bowels as much. This type of diet typically includes only about 10 grams of fibre per day, which is significantly lower than the recommended 25 grams of fibre per day for optimal bowel health.
- Choose foods with 2 grams or less of dietary fibre per serving. You can find the fibre content listed on food labels under "Dietary Fibre" in the list of nutrients.
- Include foods that are high in soluble fibre, as this type of fibre absorbs fluid and can help reduce diarrhoea. Examples of soluble fibre sources include applesauce, ripe bananas, canned fruit, oranges, grapefruit, boiled potatoes, white rice, products made with white flour, oatmeal, cream of rice, cream of wheat, and farina.
- Eat bland, easy-to-digest foods such as chicken, fish, eggs, puddings, mashed potatoes, noodles, rice, yogurt, cottage cheese, cream of wheat, farina, smooth peanut butter, and white bread.
- Avoid spicy and highly seasoned foods, as well as milk and milk-based drinks.
- Be cautious when consuming sugar-free products like gum and candy, as they often contain sugar alcohols like sorbitol and mannitol, which can contribute to diarrhoea.
It is important to note that while a low-fibre diet can be beneficial for managing diarrhoea, chronic diarrhoea can be complex and may require medical attention. If you are experiencing persistent diarrhoea, it is recommended to consult a healthcare professional to determine the underlying cause and receive appropriate treatment.
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Dairy intolerance
Lactose intolerance is quite common, especially among people of African, Asian, Hispanic, and American Indian descent. It can develop at any age but usually appears in adulthood. The condition is rare in babies and young children, but premature infants may have lower levels of lactase since their small intestines do not fully develop lactase-producing cells until late in the third trimester.
The severity of symptoms can vary among individuals with lactose intolerance. While some may need to avoid dairy products completely, others can tolerate a certain amount of lactose in their diet. Managing lactose intolerance typically involves reducing or eliminating dairy from the diet. For those who cannot avoid dairy or who have severe symptoms, taking lactase supplements before consuming lactose-containing foods may be beneficial. Additionally, calcium and vitamin D supplements may be recommended to compensate for the reduced intake of dairy, an important source of these nutrients.
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The Keto diet
Diarrhea can be caused by a number of factors, including diet. Sugary, fatty, spicy, or fried foods can cause loose stools. Dairy foods and foods containing gluten can also have this effect. In addition, caffeine can cause diarrhea as it speeds up the digestive system.
There are several reasons why the keto diet may cause diarrhea:
- Dairy intolerance: The keto diet often involves consuming more dairy products, which can lead to diarrhea, bloating, and gas.
- Artificial sweeteners: Many people on the keto diet use artificial sweeteners to limit carbs. However, these sweeteners contain sugar alcohols that are not effectively absorbed in the gut, causing a laxative effect.
- High-fat content: The keto diet includes a high amount of fat, which can be difficult for the body to metabolize. This may lead to an upset stomach and diarrhea.
- Imbalance in the gut microbiome: The keto diet limits grains, fruits, and vegetables, which are sources of short-chain fatty acids that the gut microbiome feeds on. This imbalance can cause GI issues, including diarrhea.
If you are experiencing diarrhea while on the keto diet, there are a few things you can do to relieve the symptoms:
- Eat more fiber: Increase your fiber intake with high-fiber foods such as greens, cucumbers, broccoli, and cabbage.
- Take probiotics: Probiotic supplements or probiotic-rich foods can support gut bacteria and improve digestion.
- Stay hydrated: Drink plenty of water and sugar-free electrolyte beverages to replace lost fluids and electrolytes.
- Ease into the diet: Gradually reduce carbs and increase fats to give your body time to adjust to the new diet.
If the diarrhea persists or is accompanied by other severe symptoms, it is recommended to seek medical advice.
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Frequently asked questions
Dieting can cause diarrhea, especially when it involves a sudden reduction in calorie intake or a switch to a high-fat, low-carbohydrate diet like the keto diet.
The keto diet is known to cause diarrhea, especially in the short term while the body adjusts to the new diet. Other diets that can cause diarrhea include the Atkins diet (which emphasizes protein over carbs) and the Whole30 diet (which involves eating only whole foods and cutting out processed foods).
Sugary, fatty, spicy, or fried foods can cause diarrhea or make it worse. Dairy foods and foods containing gluten or artificial sweeteners can also cause diarrhea.
If you have diarrhea, it is important to stay hydrated and seek medical attention if symptoms persist or become severe. Keeping a food journal can help identify any food triggers, and a dietitian can provide guidance on managing diarrhea through diet.
