Madeleine Hull
Diarrhea is a common issue that can affect a person a few times a year. It is usually mild and will go away within a few days, but it can become persistent and lead to dehydration. Dietary changes can help manage diarrhea, and in some cases, control chronic diarrhea. Eating bland, low-fibre foods can help speed up recovery, while certain foods and drinks can worsen symptoms or irritate the digestive system. Staying hydrated is also crucial.
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What You'll Learn
Eat bland, soft foods like bananas, rice, applesauce, and toast
When suffering from diarrhea, it is recommended to eat a short-term diet of bland, soft foods, such as bananas, rice, applesauce, and toast. This is known as the BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast. These foods are gentle on the stomach and can help ease diarrhea symptoms. They are also binding, which means they can help to slow down the intestines and reduce the frequency of bowel movements.
The BRAT diet is often recommended for people with diarrhea because it is easy to digest and can help absorb some water from the stool. This is especially important for people who are at risk of dehydration, such as children and the elderly. In addition to the BRAT diet, there are other bland, soft foods that can be eaten, such as cooked cereal like oatmeal, cream of wheat, or farina. These foods are also low in fiber, which can help to reduce bowel movements and give the digestive system a rest.
It is important to stay hydrated when suffering from diarrhea, as the condition can lead to a significant loss of fluid. Drinking plenty of water and other fluids can help to prevent dehydration and replace lost fluids. It is also essential to replace lost minerals and electrolytes, which can be done by drinking electrolyte-enhanced water or coconut water. For children, ice pops or freezer pops that are low in sugar can also help prevent dehydration and provide added nutrition.
In addition to the BRAT diet and staying hydrated, there are other dietary changes that can be made to help manage diarrhea. It is important to avoid fried and greasy foods, as well as dairy products, caffeine, alcohol, and carbonated drinks, as these can irritate the digestive system or contribute to symptoms such as bloating and cramps. Instead, opt for bland, soft foods that are easy to digest and will not aggravate the digestive system.
While the BRAT diet and other bland, soft foods can be helpful in the short term, it is important to note that they do not provide enough vitamins and nutrients for the long term. After a day or two of following this diet, other foods can be added, such as lean ground chicken, scrambled eggs, and cooked vegetables. It is also recommended to eat smaller, snack-sized meals throughout the day, rather than a few large ones, to help keep the digestive system from becoming overworked.
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Avoid dairy products like milk, yoghurt, and cheese
Dairy products are known to cause diarrhea for people with lactose intolerance. Lactose is a type of sugar found in milk and other dairy products. Lactase, the enzyme that breaks down and digests lactose, generally deteriorates over time. As a result, most people lack the proper enzyme to digest lactose as they reach adulthood, making them lactose intolerant.
Consuming too much dairy can lead to an overconsumption of these lactase enzymes, causing them to deplete faster. Signs of lactose intolerance include stomach bloating, gas, stomach pain, nausea, and diarrhea after consuming dairy products. Nearly 50 million Americans show signs of lactose intolerance, and many more may not even realize they are lactose intolerant.
If you are lactose intolerant, consider non-dairy alternatives such as lactose-free milk, fermented soy milk, or vegan yogurt. These alternatives can provide a source of probiotics without irritating your digestive system.
It is important to note that dairy products are not necessarily harmful to everyone. Dairy products contain calcium, vitamins, and milk protein, which offer several benefits, especially for young children. Full-fat dairy milk, for example, has been shown to promote brain growth and improve digestion in some children.
However, for those prone to diarrhea, it may be helpful to keep a food diary to identify problem foods. This can involve writing down everything you eat or drink, including condiments and seasonings, along with the timing of your bowel movements. By identifying patterns, you can better recognize potential food triggers and make informed dietary choices to help manage your diarrhea.
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Stay hydrated with water, coconut water, and electrolyte drinks
Staying hydrated is crucial when experiencing diarrhea. Diarrhea can lead to a significant loss of fluid, which can quickly lead to dehydration. Water is the best option for staying hydrated, and it is recommended to drink at least one cup (240 milliliters) of water after each loose bowel movement. This will help to prevent dehydration and flush any toxins out of the body.
In addition to water, coconut water is an excellent option for staying hydrated and replenishing lost electrolytes. Coconut water is a good source of vitamins and electrolytes and is a natural alternative to sports drinks, which often contain added sugars or artificial sweeteners.
Electrolyte-enhanced drinks are also recommended to prevent dehydration and replace lost fluids and minerals. Electrolytes such as sodium and sugar help maintain fluid levels in the body. For example, the sodium in electrolyte drinks slows fluid loss and helps with fluid retention, while sugar helps the body absorb sodium.
It is important to note that while increasing fluid intake is crucial, it is also suggested to drink liquids between meals rather than with them. Liquids consumed with meals may speed up stomach emptying and potentially worsen diarrhea.
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Avoid caffeine, alcohol, and carbonated drinks
Caffeine, alcohol, and carbonated drinks should be avoided when experiencing diarrhea. Caffeine, found in coffee, tea, and soft drinks, can trigger bowel movements for some people. It also has a diuretic effect, increasing fluid loss. Alcohol can also cause dehydration, as it increases urination, and it can damage the gut lining, prolonging recovery time. Carbonated drinks can cause bloating and cramps, and they may irritate the digestive system.
Instead of these drinks, it is recommended to increase your fluid intake with water, which helps to prevent dehydration and flush out toxins. Water is the best option as it replaces lost fluids without adding sugar or chemicals. If you are struggling to drink enough water, sugar-free ice pops can help prevent dehydration, especially in children. Coconut water and electrolyte-enhanced water are also good alternatives.
In addition to avoiding caffeine, alcohol, and carbonated drinks, it is important to make dietary adjustments and eat bland, simple, and low-fiber foods that are easy to digest. The BRAT diet, which includes bananas, rice, applesauce, and toast, is often recommended to ease symptoms. Eating smaller meals throughout the day can also help to keep the digestive system from becoming overworked.
It is important to note that while many cases of diarrhea can be treated at home, if symptoms persist or are accompanied by concerning symptoms, it is advisable to consult a doctor.
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Keep a food diary to identify trigger foods
Keeping a food diary is a great way to identify trigger foods and manage your diet to avoid diarrhea. It can be a simple process and an effective tool to help you understand your eating habits and identify any food sensitivities.
To get started, it is best to keep a complete food diary for at least 3 to 4 days, which can then be shared with your doctor. They can review it and help you make a plan for a healthier lifestyle. It is important to be truthful in your diary, as cheating to make yourself look good will not benefit you. You can also share your diary with a registered dietitian, who can evaluate it and determine if there are any ingredients you should limit or avoid.
Your food diary should include everything you eat and drink throughout the day, including snacks, candy, coffee, and anything else consumed between meals. It is best to update your diary throughout the day, as you are more likely to forget items if you wait until the end of the day. Include as much detail as possible, such as the time of day, the amount consumed, and any toppings, sauces, or condiments. Also, note where you are when you eat, who you are with, and any activities you are doing while eating. It is also helpful to track your feelings and mood, as these can impact your eating habits.
Food journaling can be a useful way to identify trigger foods and manage your diet to avoid diarrhea. It is a simple process that can help you understand your eating habits and make any necessary adjustments to improve your overall health.
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Frequently asked questions
BRAT stands for bananas, rice, applesauce, and toast. These foods are bland and low in fiber, so they won't irritate your digestive system.
You can eat cooked cereal, lean ground chicken, boiled potatoes, and cooked vegetables. It is also recommended to eat tender meats such as tender cuts of baked, broiled, creamed, or roasted beef, lamb, liver, and pork.
You should avoid dairy products, especially if you don't usually consume them. Other foods to avoid include fried and greasy foods, carbonated drinks, caffeine, and alcohol.
It is important to stay hydrated by drinking plenty of liquids. Water is the best option, but you can also try coconut water, electrolyte-enhanced water, or sports drinks, as long as they are low in sugar.
In addition to dietary changes, you can try over-the-counter medications such as loperamide (Imodium) or bismuth subsalicylate (Pepto Bismol). Probiotics may also help prevent diarrhea, especially if you are taking antibiotics.
