Madeleine Hull
Diarrhea is a common ailment that can be caused by various factors, including diet, medication, and intestinal illness. While it usually resolves within a few days, chronic diarrhea can significantly impact one's life. The right diet is crucial in managing diarrhea symptoms and promoting recovery. Certain foods can help bind watery stools, restore lost fluids, and ease discomfort. Conversely, specific dietary triggers, such as spicy foods or dairy products, can aggravate diarrhea. Understanding these dietary factors can empower individuals to make informed choices and effectively manage their symptoms.
Characteristics and Values of Diets that Help Fight Diarrhea
| Characteristics | Values |
|---|---|
| Diet Type | Bland, "binding" foods, BRAT (bananas, rice, applesauce, toast), short-term |
| Foods to Eat | Bananas, rice, applesauce, toast, potatoes, soft-cooked eggs, low-fat yogurt, clear broths, plain pasta, saltines, refined wheat, bread products made from refined white flour, pasta, white rice, cream of wheat, farina, oatmeal, cornflakes, pancakes, waffles, carrots, green beans, mushrooms, beets, asparagus tips, acorn squash, zucchini, gelatin, cakes, cookies, sherbet |
| Fluids | Water, coconut water, electrolyte-rich sports drinks, ice pops, herbal teas, vegetable juices, oral rehydration solutions, broth, smoothies |
| Supplements | Probiotics, fiber supplements, multivitamins |
| Dietary Restrictions | Fructose, sorbitol, mannitol, xylitol, dairy, gluten, spicy foods, fatty foods, fried foods, greasy foods, alcohol |
| Chronic Conditions | IBS, IBD, celiac disease, diabetes, SIBO |
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What You'll Learn
Identify trigger foods and drinks
Diarrhea can be caused by a number of factors, including diet, medication, underlying conditions, and food poisoning. Dietary causes of diarrhea vary from person to person, but some common triggers include:
Sugary foods and drinks
Sugars stimulate the gut to produce water and electrolytes, which loosen bowel movements. Consuming large amounts of sugar can lead to diarrhea. Fructose, a natural sugar found in fruits such as apples, peaches, pears, and cherries, is a common offender. Artificial sweeteners such as sorbitol, mannitol, and xylitol, found in sugar-free gum, candy, and medications, can also have a laxative effect.
Dairy products
Dairy foods contain lactose, which some people have difficulty digesting. This can lead to diarrhea as the body quickly disposes of these sugars. Lactose intolerance can develop later in life and often runs in families. If you experience diarrhea after consuming dairy, try switching to dairy substitutes like oat milk or coconut creamer.
Caffeine
The caffeine in coffee and tea can stimulate the digestive system and cause diarrhea. Chocolate-flavored products may also contain caffeine, so it's important to be mindful of hidden sources.
Fatty, fried, and greasy foods
Foods that are high in saturated and trans fats can trigger or worsen diarrhea. Greasy and fried foods are also listed as foods to avoid during a bout of diarrhea.
Spicy foods
Spicy foods like chili peppers and curry blends are common triggers, especially if your body is unaccustomed to them. Capsaicin, the chemical that gives chili peppers their heat, is a potent irritant that can irritate the stomach lining during digestion.
Gluten
Gluten intolerance is another common issue that can lead to diarrhea.
Emotional stress and anxiety
While not directly related to food and drink, emotional stress and anxiety can also cause gastrointestinal distress, including diarrhea.
To identify your trigger foods and drinks, it is recommended to keep a food diary, recording everything you consume, including condiments, seasonings, and liquids. Note the amount consumed, the timing of your bowel movements, and your stress levels. Look for patterns and discuss your findings with a healthcare professional. If you suspect food intolerances, work with a dietitian to develop a suitable diet plan.
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Try an elimination diet
Diarrhea can be caused by a variety of factors, including diet, underlying conditions, or medication. An elimination diet can help identify food intolerances, sensitivities, and allergies, and determine whether diet is the cause of diarrhea.
An elimination diet is a short-term method that helps identify foods that an individual's body cannot tolerate well and removes them from their diet. It is important to note that an elimination diet is not for weight loss. It is a way to find out if skipping certain foods improves digestion. Many foods can trigger diarrhea, but they do not affect all people in the same way, and some triggers are less obvious than others.
The first step is to consult a doctor or nutritionist. They can help identify the most likely food triggers and advise on how to get all the necessary nutrients during the elimination diet. It is important to seek expert advice to stay healthy while trying an elimination diet. The diet typically lasts 2-3 weeks, during which time suspected trigger foods are removed. A food diary should be kept to record everything eaten and any symptoms experienced. If symptoms persist after the elimination phase, it may be necessary to consult a doctor again.
During the reintroduction phase, eliminated foods are slowly brought back into the diet, one food group at a time, over 2-3 days. Symptoms should be monitored during this phase to determine whether the body reacts negatively to the reintroduced food group. If symptoms occur, the food group is likely the cause of the diarrhea and can be removed from the diet. This process can be repeated until all problem ingredients are identified.
Elimination diets can be challenging and require supervision, especially for those with diabetes, children, or the elderly, as they can lead to severe inadequacies in key nutrients.
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BRAT diet: bananas, rice, applesauce, toast
Diarrhoea can be caused by a number of factors, including diet. Sugary, fatty, spicy, or fried foods can cause loose stools or aggravate existing ones. Dairy foods and foods with gluten can also have this effect.
The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, is meant to help ease the symptoms of diarrhoea. The diet is restrictive and not intended for long-term use. The foods included in the BRAT diet are bland and low in fibre, so they won't irritate the digestive system. They are also binding, so they help firm up stools. Bananas, in particular, contain pectin, a starch that is beneficial for the digestive tract.
However, the BRAT diet is low in protein, fat, and fibre, which can lead to nutrient and calorie deficiencies. Experts now recommend that instead of following the BRAT diet, people with diarrhoea should eat a wider variety of bland foods to avoid undernourishment. This can include soft foods like lean ground chicken, scrambled eggs, low-fat yogurt, clear broths, and plain pasta. It is also important to stay hydrated by drinking plenty of fluids.
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Bland, low-fibre foods
Diarrhoea can be caused by a number of factors, including diet. Sugary, fatty, spicy, or fried foods can cause loose stools or aggravate existing symptoms. Dairy foods and foods with gluten can also cause loose stools. Fructose, a type of sugar found naturally in fruits like apples, peaches, and pears, is a common offender. Dairy products contain lactose, which some individuals have difficulty digesting.
When experiencing diarrhoea, it is recommended to eat bland, "binding" foods such as potatoes to alleviate symptoms. The BRAT diet, which stands for bananas, rice, applesauce, and toast, is a well-known approach. Other beneficial foods include soft-cooked eggs, low-fat yogurt, clear broths, plain pasta, and saltines. These foods can provide rapid relief and are typically easy to digest.
A low-fibre diet is often recommended for individuals experiencing diarrhoea. Fibre aids in bowel movement and stool formation, but too much fibre can worsen diarrhoea. A low-fibre diet typically restricts fibre intake to about 10 grams per day, making it easier for the body to digest. This can be achieved by choosing foods with 2 grams or fewer of dietary fibre per serving.
Some suggested foods for a bland, low-fibre diet include:
- Bananas
- White rice
- Applesauce
- White toast
- Soft-cooked eggs
- Low-fat yogurt
- Plain pasta
- Saltines
- Refined wheat products
- Baked potatoes
- Carrots
- Green beans
- Mushrooms
- Well-cooked vegetables (without seeds or skins)
- Fruit-flavoured gelatin
- Fruit-flavoured ice pops
It is also important to stay hydrated, so drinking plenty of water is recommended. Coconut water, electrolyte-rich sports drinks, and other low-sugar beverages can also help replace lost fluids and electrolytes.
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Stay hydrated
Diarrhea can be harmful as it can quickly lead to dehydration. Dehydration occurs when the body loses more fluid than it takes in. Water plays a crucial role in normal body functions and is essential to human life.
When you have diarrhea, it is important to drink plenty of water. Aim for room temperature fluids. Drinking small sips of water every 10 minutes is ideal. If you can tolerate it, slowly increase the frequency to every few minutes.
In addition to water, you can also consume oral rehydration solutions, which are liquids that contain the right mix of salt, sugar, and potassium, along with other nutrients to help replace lost body fluids. Coconut water is also recommended as it is a natural liquid that closely matches the concentration of electrolytes in our bodies.
For children, ice pops can be a good way to prevent dehydration, as they can be enticing and are often low in sugar.
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Frequently asked questions
Diarrhoea is the passage of loose or watery stools. It can be caused by a stomach or intestinal illness, or as a side effect of medication. Diarrhoea can also be caused by certain foods, such as spicy, fatty, or fried foods, and dairy products.
Dieting can help fight diarrhoea by eliminating trigger foods and including foods that help to bind stools. The BRAT diet is often recommended by doctors and includes bananas, rice, applesauce, and toast. Other helpful foods include boiled potatoes, scrambled eggs, and low-fat yoghurt.
Staying hydrated is important when experiencing diarrhoea, as it can lead to dehydration. Medications such as bismuth subsalicylate (Pepto Bismol) and loperamide (Imodium) can also help relieve diarrhoea.
