Brenda Khan
Diarrhea is a common condition characterised by loose, watery stools, and it can be caused by a variety of factors, including diet. While it often resolves on its own within a few days, chronic diarrhea can significantly impact one's life and should not be ignored. Dietary triggers of diarrhea vary from person to person, and common culprits include spicy, fatty, sugary, fried, and greasy foods, as well as foods containing lactose or gluten. Keeping a food journal can help identify specific triggers, and an elimination diet, under medical supervision, may be recommended to alleviate symptoms.
| Characteristics | Values |
|---|---|
| Diarrhea causes | Diet, underlying conditions, medication side effects, food poisoning, gastroenteritis, food sensitivities, intolerances, and age |
| Diarrhea triggers | Sugary, fatty, spicy, fried, gluten-containing, and dairy foods |
| Diarrhea treatments | Elimination diet, FODMAP-free diet, over-the-counter medications, hydration, soft starchy foods, warmth on the abdomen, probiotics, soluble fiber, low-fat dairy |
| Diarrhea diagnosis | Food and symptom diary, medical tests for gluten intolerance |
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What You'll Learn
Keep a food journal to identify triggers
Keeping a food journal is a great way to identify the foods that trigger your diarrhea. This is especially helpful if you experience recurrent episodes of diarrhea, as it can help you to avoid these triggers in the future.
A food journal can help you to identify links between certain foods and your diarrhea symptoms. For example, you may find that you experience diarrhea after consuming dairy products, spicy foods, or caffeine. Everyone is different, and what might trigger diarrhea for one person may not affect another. However, some common culprits include:
- Sugary foods and drinks: Sugars stimulate the gut to release water and electrolytes, which can loosen bowel movements. Sugar alcohols, such as sorbitol and xylitol, can also irritate the digestive system.
- Fatty, fried, and greasy foods: These foods are high in saturated and trans fats, which can be difficult for the body to break down and may cause diarrhea or worsen symptoms.
- Dairy products: Lactose intolerance is a common food intolerance that can cause diarrhea. If you are lactose intolerant, consider non-dairy alternatives or products like LACTAID®.
- Gluten: Gluten intolerance can also lead to diarrhea. If you suspect gluten is the culprit, consult your doctor for proper testing before starting a gluten-free diet.
- High-fibre foods: While fibre can be beneficial, suddenly increasing your fibre intake or consuming large amounts of fibre in one sitting can lead to diarrhea.
If you suspect that a specific food is triggering your diarrhea, you can try an elimination diet with the guidance of a healthcare provider or dietitian. This involves eliminating certain foods to see if your symptoms improve and can help you determine how different foods affect your body.
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FODMAP-free diets can help
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive issues such as diarrhoea. A FODMAP-free diet eliminates or reduces the intake of these carbohydrates and can be an effective way to manage diarrhoea and improve digestive health.
FODMAPs are found in a wide range of foods, including some fruits, vegetables, dairy products, and grains. Examples of high-FODMAP foods include wheat, onions, garlic, legumes, and some fruits like apples and pears. On a FODMAP-free diet, these foods are replaced with low-FODMAP alternatives. For example, instead of wheat bread, a person might eat rice or quinoa; instead of onions, they might use chives or green parts of scallions; and instead of apples or pears, they might choose low-FODMAP fruits like bananas or oranges.
The goal of a FODMAP-free diet is not to completely eliminate FODMAPs, but rather to reduce the overall FODMAP load in the diet. This is because FODMAPs are prebiotics, which serve as food for the beneficial bacteria in the gut. Completely removing FODMAPs from the diet could negatively impact gut health in the long term. Therefore, a FODMAP-free diet is typically recommended as a short-term solution to identify trigger foods and manage digestive symptoms, rather than a lifelong dietary restriction.
To ensure they are getting adequate nutrition while on a FODMAP-free diet, individuals should work with a dietitian or healthcare provider. This is especially important because many high-FODMAP foods, such as fruits and vegetables, are also good sources of essential nutrients. A dietitian can help develop a FODMAP-free menu that includes a variety of healthy, low-FODMAP foods and can guide individuals through the process of reintroducing FODMAPs in a way that supports gut health.
In addition to following a FODMAP-free diet, there are other dietary and lifestyle changes that can help manage diarrhoea. Staying hydrated is crucial, as diarrhoea can lead to fluid loss and dehydration. Drinking plenty of water or clear liquids, such as juice, bouillon, or weak tea, can help replace lost fluids and electrolytes. Eating small meals throughout the day and choosing soft, starchy foods like cooked cereal, steamed rice, and unbuttered toast can also help ease digestion during an episode of diarrhoea.
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Sugar and sweeteners can irritate the gut
Fructose is a sugar that occurs naturally in fruits, but as the body can only digest small amounts of fructose at a time, eating too much in one go can cause diarrhoea. Sugar alcohols or polyols, such as sorbitol, xylitol, mannitol, and fructose, can irritate the digestive system and cause diarrhoea. They can also cause flatulence, abdominal discomfort, and laxative effects.
Synthetic sweeteners such as saccharin, sucralose, acesulfame-K, and aspartame are calorie-free and often found in diet drinks and sugar-free snacks. These nonnutritive sweeteners (NNSs) are several hundred to several thousand times sweeter than sucrose, but they have been linked to gut microbiota dysbiosis, which can lead to inadequate glycemic control.
Natural sweeteners, such as stevia, monk fruit, allulose, and tagatose, are also available and may have fewer disruptions on the gut microbiome. However, sugar alcohols like xylitol, lactitol, maltitol, and erythritol are only partially absorbed by the body, with the rest reaching the gut and potentially causing digestive issues.
Overall, while sugar and sweeteners can irritate the gut and cause diarrhoea, more research is needed to fully understand their impact on gut health.
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Food intolerances and sensitivities
Some common food intolerances include lactose intolerance and gluten intolerance. Lactose intolerance is when your body does not have the enzymes to break down certain sugars in dairy products, such as milk, cheese, cream, and other dairy products. Gluten intolerance can also cause diarrhoea, and people with this intolerance should consider seeing a doctor for proper testing before starting a gluten-free diet.
Additionally, the gut may become sensitive to certain foods (food sensitivities) when the beneficial bacteria in the gut are not balanced. For example, some people may experience diarrhoea after consuming spicy foods, as they contain capsaicin, which can irritate the stomach lining during digestion. Similarly, caffeine stimulates the digestive system, and consuming too much caffeine may trigger diarrhoea.
To identify food intolerances or sensitivities, it is recommended to keep a food journal or food and symptom diary. This can help to determine links between certain foods and diarrhoea symptoms, allowing individuals to reduce or eliminate trigger foods from their diet. An elimination diet, with the guidance of a healthcare provider or dietician, can also be followed to determine trigger foods.
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Dehydration and treatment options
Dehydration is a condition in which the body loses so much fluid that it cannot function normally. Diarrhea, especially when accompanied by vomiting, can cause a significant loss of fluids and electrolytes in a short time. This can lead to dehydration, especially in infants, young children, and older adults.
To treat mild dehydration, it is important to increase fluid intake, preferably with drinks that contain electrolytes, such as Pedialyte or Smart Water. For older children, watered-down sports drinks diluted with an equal amount of water can be a good option. Adults can also benefit from sports drinks with electrolytes and carbohydrate solutions. It is important to drink water immediately upon feeling thirsty, as thirst is a sign of dehydration.
For moderate dehydration, medical attention is required, and individuals should proceed to urgent care, an emergency room, or a hospital. At this level, treatment may involve receiving fluids through an IV (intravenous) drip.
Severe dehydration is a medical emergency and requires immediate treatment by emergency workers or in a hospital emergency room. It can lead to dangerous drops in blood pressure and life-threatening illnesses such as kidney stones, kidney failure, and heatstroke. Symptoms of severe dehydration may include lethargy, increased vomiting or diarrhea, no urination within eight hours, fever, and disorientation.
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Frequently asked questions
To prevent diarrhea, it is recommended to practice good hygiene, such as washing your hands frequently with soap and water, especially before eating, before preparing food, and after using the bathroom.
Some common food triggers for diarrhea include spicy, fatty, sugary, fried, and greasy foods. Dairy foods and foods with gluten can also cause diarrhea.
Keeping a food and symptom diary can help identify links between certain foods and diarrhea symptoms. An elimination diet, with the guidance of a healthcare provider, can also help determine trigger foods.
It is important to stay hydrated by drinking plenty of water or clear fluids. Eating small meals throughout the day, including salty and high-potassium foods, may also help. Over-the-counter medications, such as loperamide (Imodium), can provide relief. If diarrhea persists for more than 2-5 days, or is accompanied by other severe symptoms, consult a doctor.
