Diarrhea can be a disruptive and uncomfortable experience. While managing symptoms often involves medication and hydration, dietary choices play a crucial role. This guide outlines What Foods To Avoid When You Have Diarrhea to help ease your discomfort and speed up your recovery.
1. Dairy Products: Proceed with Caution
Dairy products are often problematic when you have diarrhea. Even if you’re not lactose intolerant, your body might struggle to digest them properly.
This is because dairy contains lactose, a sugar that requires the enzyme lactase for digestion. Diarrhea can deplete lactase levels, impairing your ability to digest milk and other dairy items. This can lead to diarrhea, gas, nausea, and bloating.
Lactose-containing foods to avoid include:
- Milk (cow, goat, buffalo)
- Cheese (especially soft varieties)
- Ice cream and frozen yogurt
- Cream and whipped cream
- Sour cream
- Butter
- Buttermilk
- Whole-milk yogurt (non-fat yogurt may be beneficial)
- Powdered milk
Lactose can also be a hidden ingredient in processed foods like meats, baked goods, cereals, and snack items, so always read labels carefully.
Dairy Alternatives: Embrace the Variety
Consider these alternatives to dairy and dairy-based products:
- Almond milk
- Soy milk
- Cashew milk
- Oat milk
- Rice milk
- Non-dairy sorbets
- Coconut milk ice cream and yogurt
- Powdered, non-sweetened non-dairy creamer
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Is Yogurt Good for Diarrhea?
Non-fat yogurt is often recommended for treating diarrhea, unless you’re lactose intolerant or allergic to milk proteins.
Yogurt contains probiotics, beneficial bacteria that can help restore balance to your intestinal flora and alleviate diarrhea symptoms. Look for low-sugar options with Lactobacillus probiotic strains. Dairy-free yogurt or probiotic supplements are good options for those with lactose intolerance or milk allergies.
2. Fatty Foods: A Recipe for Disaster
Diarrhea impairs your ability to digest fats effectively. When fatty foods aren’t properly absorbed, they reach the colon and break down into fatty acids.
Excessive fatty acid accumulation in the gut triggers fluid secretion from the colon and increases intestinal peristalsis (contractions), exacerbating diarrhea.
Fatty foods to avoid include:
- Fried foods (potato chips, French fries, onion rings, doughnuts)
- Fatty meats (hamburgers, pork butt, fatty cuts of beef or lamb)
- Processed meats (hotdogs, sausages, bacon, salami)
- Fast foods (burgers, pizzas, nachos, fried chicken)
- Baked goods (pies, cakes, pastries)
- Chicken skin
- Ghee and lard
- Coconut and palm oil
- Cream soups
- Gravy
When recovering from diarrhea, limit meat intake to small portions of skinless chicken, fish, or lean cuts of pork or beef. Eggs are a good source of protein, along with bananas and avocados, which can help bind watery stools.
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3. Sugar-Free Foods: Beware the Artificial Sweeteners
Certain artificial sweeteners can have a laxative effect, including sugar alcohols like sorbitol, xylitol, lactitol, erythritol, mannitol, and maltitol. They can also increase gas and bloating.
When recovering from diarrhea, it’s best to avoid:
- Diet sodas
- Sugar-free drinks (including energy drinks)
- Sugar-free candy
- Coffee sweeteners like Equal (aspartame) and Sweet-and-Lo (saccharin)
Choose water or unsweetened/lightly sweetened tea (herbal or decaf). A small amount of sugary candy might be okay if you have cravings, but moderation is key.
Using Stevia: A Better Option?
Stevia, a plant-based, zero-calorie sweetener, is not known to cause gastrointestinal problems and can be used in place of artificial sweeteners for coffee. However, some stevia blends contain sugar alcohols, so check the product label to be sure.
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4. Gas-Producing Foods: Steer Clear
Certain fruits, vegetables, and legumes can cause gas, which can be problematic with diarrhea, especially for individuals with digestive conditions.
Beans are particularly problematic, as they are also high in fiber. While fiber is usually beneficial, it can worsen diarrhea.
Until your diarrhea subsides, avoid gassy foods like:
- Navy beans
- Pinto beans
- Black beans
- Lima beans
- Black-eyed peas
- Chickpeas
- Soybeans
- Miso
- Asparagus
- Broccoli
- Cabbage
- Cauliflower
- Brussels sprouts
- Onions
- Peaches
- Pears
- Plums
- Apricots
- Mangos
- Dried fruits
Better choices include:
- Spinach
- Green beans
- Zucchini
- Blueberries
- Strawberries
- Honeydew
- Cantaloupe
Lentils are less gassy than other beans. Other good, non-gassy foods include starchy vegetables, leafy greens, zucchini, bell pepper, melons, kiwi, and berries (in moderation).
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5. Acidic or Spicy Foods: Avoid Irritation
Acidic and spicy foods can irritate the lining of your stomach and intestines. This can increase intestinal contractions, worsening diarrhea.
Capsaicin, the compound that gives chili peppers their heat, is a common culprit. While you may tolerate capsaicin normally, your intestine might be more sensitive when you have diarrhea.
Acidic or spicy foods to avoid include:
- Tomato sauce
- Tomato juice and vegetable juices (like V8)
- Citrus fruits
- Garlic
- Onions
- Salsa
- Chili and curries
- Hot sauces
- Horseradish
- Mustards
- Wasabi
- Jalapeño
If you enjoy strong flavors, cinnamon and ginger (used in moderation) can help ease stomach discomfort and add flavor to food.
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6. Caffeine: A Stimulating Irritant
Caffeine is a stimulant that increases peristalsis, giving it a laxative effect that can worsen diarrhea. It is also a diuretic, which can contribute to dehydration.
Until your diarrhea improves, avoid:
- Black tea
- Chocolate (including hot chocolate and cocoa)
- Coffee
- Energy drinks
- Oolong tea
- Orange pekoe tea
- Pu-erh tea
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7. Alcohol: A Gut Irritant
Alcohol can irritate the stomach lining and intestines, increasing gut motility. Beer and wine are also high in carbohydrates, which are harder to break down when you have diarrhea.
Avoid alcohol when you have diarrhea, including:
- Beer (including non-alcoholic beer)
- Wine (including low-alcohol wine)
- Liquor and spirits
- Hard cider
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8. Carbonated Drinks: Bubbles of Trouble
It is generally recommended to avoid carbonated beverages if you have diarrhea. Fizzy drinks contain carbon dioxide gas, which can cause gas and bloating. The carbon dioxide dissolves in the stomach, and as the gas is released, it can cause burping.
While the direct link between carbonation and diarrhea is less clear, carbonated drinks containing sugar, high fructose corn syrup, or artificial sweeteners (like soda and diet soda) can exacerbate diarrhea.
Replenish fluids lost from bowel movements to prevent dehydration. Instead of soda, caffeinated drinks, or alcohol, opt for:
- Caffeine-free herbal teas (chamomile, fennel, peppermint)
- Hydrating drinks like Pedialyte
- Water
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9. High-FODMAP Foods: A Consideration for IBS
If you have diarrhea due to irritable bowel syndrome (IBS), consider avoiding high-FODMAP foods. Studies suggest they can trigger IBS symptoms.
FODMAPs are types of carbohydrates found in many common foods. High-FODMAP foods include:
- Garlic, onions, and legumes
- Apples, mangos, peaches, and cherries
- Most dairy products
- Honey, agave nectar, high-fructose corn syrup
- Almonds, cashews, hazelnuts, and pistachios
- Wheat, rye, barley, and couscous
Low-FODMAP foods include:
- Eggs and meat
- Almond milk
- Rice, oats, and quinoa
- Potatoes, cucumbers, zucchini
- Grapes, strawberries, blueberries
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In Summary: Foods to Avoid
Foods that can worsen diarrhea include:
- Most dairy
- Fatty foods
- Artificial sweeteners/sugar substitutes
- Gas-producing foods
- Alcohol, caffeine, and carbonated drinks
- High-FODMAP foods (especially for those with IBS)
Making informed dietary choices can help soothe your digestive system and manage diarrhea.
