Leena Watts
Diarrhea can be caused by a variety of factors, including diet. Dietary changes, particularly the introduction of high-fibre foods, can cause diarrhea as the body adjusts to the new diet. Additionally, foods that are fatty, greasy, spicy, or fried can contribute to loose stools. Dairy products, gluten, and sugar substitutes are also common culprits. While changing your diet can sometimes lead to diarrhea, it is important to note that chronic diarrhea may be a symptom of underlying health conditions or medication side effects. If diarrhea persists or is accompanied by other symptoms, it is recommended to consult a doctor for advice and treatment.
| Characteristics | Values |
|---|---|
| Cause of runs | Dietary changes, underlying conditions, medication side effects, contaminated food or water, emotional stress, anxiety, hormonal disorders, dehydration, low-fibre diet, high-fibre diet, high-fat diet, low-carbohydrate diet, cancer |
| Dietary triggers | Sugary, fatty, spicy, fried, greasy foods, gluten, lactose, dairy, sugar substitutes, citrus fruits, vitamin C |
| Treatment | Bland foods, hydration, medication, rest, probiotics, antispasmodic medication, following doctor's recommendations, electrolyte-replacement solutions, reducing alcohol intake, elimination diet, gradual introduction of fibre |
| Prevention | Gradual dietary changes, adequate water intake, physical activity |
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What You'll Learn
High-sugar foods
A change in diet can cause diarrhea, and high-sugar foods are one of the common culprits. Consuming too much sugar can lead to diarrhea because sugars stimulate the gut to release water and electrolytes, which loosen bowel movements. Fructose, a component of table sugar, is one of the biggest offenders. It is found naturally in fruits like peaches, pears, cherries, and apples, and is also added to foods and drinks like applesauce, soda, and juice beverages. Many people who ingest more than 40 to 80 grams of fructose per day will experience diarrhea.
Sugar alcohols, including sorbitol, mannitol, xylitol, and erythritol, are another group of sweeteners that can cause diarrhea. These are often found in sugar-free products like gum and candy, as well as in some medications. The body struggles to absorb these sugar alcohols, and consuming large amounts can lead to diarrhea. Additionally, artificial sweeteners or sugar substitutes can also upset the digestive system and act as a laxative.
Dairy foods, which contain lactose, can also cause diarrhea, especially in those with lactose intolerance. Lactose intolerance is a common condition where the body lacks the enzymes to properly break down the sugars in dairy, leading to digestive issues and diarrhea.
While high-sugar foods can be a contributing factor, it is important to note that the causes of diarrhea are multifaceted and vary from person to person. Dietary triggers can include spicy, fatty, greasy, and fried foods, as well as alcohol consumption. Additionally, underlying conditions, medications, and emotional factors like stress and anxiety can also play a role in causing diarrhea.
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Fatty, greasy, or fried foods
Dietary changes can often be the cause of diarrhea. Fatty, greasy, or fried foods are high in fat, which can lead to diarrhea as fats are difficult for the body to break down. When fatty foods are not absorbed normally by the body, they pass into the colon, where they are broken down into fatty acids. This causes the colon to secrete fluid and trigger diarrhea.
Fried and greasy foods can put a lot of pressure on the digestive system. Fat is the most slowly digested of the three macronutrients (fat, carbs, and protein) and requires enzymes and digestive juices like bile and stomach acid to break it down. Many people are deficient in these digestive juices to begin with, and adding fatty foods to the diet can lead to bloating, nausea, and discomfort.
A 2023 study found that diarrhea was most commonly reported after eating fast food, fish and chips, and creamy sauces, all of which are high in fat. Other common fast foods that are high in unhealthy fats include burgers, fried chicken, and french fries.
If you suspect that fatty, greasy, or fried foods are causing diarrhea, try eliminating them from your diet to see if your digestive symptoms improve.
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Dairy products
If you suspect lactose intolerance or a milk allergy, it is advisable to consult a healthcare professional for testing and guidance. An elimination diet, under medical supervision, can help determine sensitivity or intolerance to dairy. During this period, it is important to ensure adequate nutrient intake, especially calcium and vitamins, through alternative sources such as spinach, kale, white beans, and vitamin-rich foods.
Eliminating dairy from your diet may provide several benefits. It can help manage allergies and lactose intolerance, alleviate bloating, improve acne, and promote weight loss. Dairy is associated with an increased risk of acne, and its removal may positively impact skin health. Additionally, dairy products are a significant source of saturated fat, contributing to heart disease and type 2 diabetes. Reducing dairy consumption can lower saturated fat intake, potentially improving cardiovascular health.
However, the impact of dairy elimination on digestion is mixed. While some people may experience improved digestion and relief from constipation, others may feel more bloated due to the change in diet. Dairy products like Greek yogurt and Kefir contain good bacteria and probiotics that support gut health. Therefore, removing dairy may have varying effects on digestion and gut health.
It is worth noting that not everyone needs to eliminate dairy completely. Some people with lactose intolerance may tolerate small amounts of lactose, such as a cup of milk or a scoop of ice cream. Lactose-reduced and lactose-free alternatives are also available for those who want to continue consuming dairy without experiencing digestive issues.
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High-fibre foods
Dietary changes can cause diarrhoea, and certain foods are more likely to trigger it. Foods that are fatty, greasy, spicy, sugary, fried, or contain gluten or lactose can cause loose stools. However, high-fibre foods can help reduce diarrhoea and benefit digestive and heart health.
Fibre is a major component of foods that relieve constipation, and it also provides other benefits to the digestive system. There are two types of fibre: soluble fibre and insoluble fibre. Soluble fibre dissolves in water in the digestive tract, forming a gel that adds bulk to the stool. Insoluble fibre, on the other hand, is what we refer to as "roughage". It is the material in food that the body cannot break down during digestion, so it passes through the body relatively unchanged.
Foods that contain both types of fibre include potatoes and apples, which have soluble fibre inside and insoluble fibre in their outer skin. For occasional constipation, increasing fibre intake for a few days can help get things moving again. For chronic constipation, it is recommended to consult a dietitian to develop a long-term, fibre-rich eating plan. The general guideline is to aim for 25-30 grams of fibre per day for women and 30-38 grams for men. However, it is important to gradually increase fibre intake to give the digestive system time to adjust and avoid gastrointestinal symptoms such as gas, cramping, or bloating.
Incorporating more high-fibre foods into your diet can be beneficial for digestive health and preventing diarrhoea. However, it is important to increase fibre intake gradually and consult a healthcare professional if you have any concerns or chronic digestive issues.
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Emotional stress and anxiety
Diarrhea can be caused by a variety of factors, including diet, underlying conditions, medication, and stress or anxiety. Emotional stress and anxiety can cause physical symptoms, including intestinal cramping and diarrhea. This is due to the release of the hormone corticotropin-releasing factor (CRF), which affects the motility of the gastrointestinal tract and reduces gut transit time in the stomach and small intestines. The connection between the gut and the brain, known as the gut-brain axis, plays a role in this process.
When an individual perceives a threat or experiences stress, the body's "fight-or-flight" response is activated, resulting in various physical changes, including digestive changes. During this stress response, the gut and small intestine slow down, while the colon's activity increases, leading to gastrointestinal symptoms such as diarrhea. Additionally, anxiety and stress can exacerbate conditions like irritable bowel syndrome (IBS), which is commonly associated with anxiety and depression.
To manage stress-induced diarrhea, individuals can consider stress management techniques such as yoga, meditation, and mindfulness practices. Pursuing psychotherapy, such as cognitive-behavioral therapy (CBT), can also help individuals better manage stress and related challenges. Lifestyle changes, such as reducing overall stress levels and incorporating relaxation techniques, may be beneficial.
While dietary changes alone may not resolve chronic diarrhea, certain dietary factors can contribute to or worsen diarrhea. Foods that are fatty, greasy, spicy, or fried can trigger loose stools. Dairy products, gluten, and sugar substitutes can also cause or exacerbate diarrhea. On the other hand, a high-fiber diet can help reduce diarrhea and improve digestive health.
If diarrhea persists or is accompanied by other symptoms, it is important to consult a healthcare professional for personalized advice and treatment. They can provide guidance on dietary adjustments, stress management, and any necessary medical interventions.
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Frequently asked questions
Diarrhea can be caused by a number of factors, including diet, underlying conditions, side effects of medication, contaminated food or water, and emotional stress and anxiety.
Common foods that cause diarrhea include spicy, fatty, greasy, and fried foods, as well as foods high in added sugar alcohols, fiber, and sugar substitutes. Dairy foods and foods with gluten can also cause diarrhea, as can excessive amounts of vitamin C.
If you suspect a certain food is causing diarrhea, try eliminating it from your diet to see if your digestive symptoms improve. You could also try an elimination diet, where you eliminate certain foods to identify which ones are triggering your symptoms.
It is normal to experience digestive issues when making significant changes to your diet. Give your body time to adjust to the new diet and ensure you are staying hydrated. If your symptoms persist or worsen, consult a healthcare professional.
