Diarrhea can be an unpleasant experience, and while focusing on what to eat to soothe your stomach is important, knowing what to avoid is equally crucial. Certain foods can aggravate your digestive system and worsen your diarrhea symptoms. It’s not just the usual suspects like fast food and alcohol; even some seemingly healthy foods can exacerbate the issue.
1. Dairy Products: Steer Clear (Mostly)
If you’re experiencing diarrhea, it’s generally wise to limit your intake of most dairy products. This recommendation holds true even if you aren’t typically lactose intolerant. Diarrhea can temporarily reduce the levels of lactase, the enzyme needed to digest lactose, the sugar found in dairy. This temporary lactase deficiency can lead to increased diarrhea, gas, bloating, and nausea.
Dairy products high in lactose to avoid during a bout of diarrhea include:
- Cow’s milk, goat’s milk, and buffalo milk
- Soft cheeses
- Ice cream and frozen yogurt
- Cream and whipped cream
- Sour cream
- Butter
- Buttermilk
- Whole-milk yogurt
- Powdered milk
It’s also important to be mindful of hidden lactose in processed foods such as baked goods, cereals, meats, and snack foods. Always check labels when you’re dealing with diarrhea.
Dairy Alternatives to Consider
Fortunately, there are many dairy-free alternatives available:
- Almond milk
- Soy milk
- Cashew milk
- Oat milk
- Rice milk
- Non-dairy sorbets
- Coconut milk ice cream and yogurt
- Powdered, non-sweetened non-dairy creamers
The Exception: Yogurt and Diarrhea
Interestingly, non-fat yogurt stands out as the one dairy food that can be beneficial when you have diarrhea, provided you’re not lactose intolerant or allergic to milk proteins. Yogurt contains probiotics, beneficial bacteria that can help restore balance to your gut flora and potentially alleviate diarrhea symptoms. When choosing yogurt, opt for varieties that are low in sugar and contain Lactobacillus probiotic strains.
For those with lactose intolerance or milk allergies, dairy-free yogurts or probiotic supplements can offer similar benefits.
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2. Fatty Foods: A Recipe for Worsening Symptoms
Diarrhea already compromises your digestive system’s ability to process fats efficiently. When fatty foods aren’t properly absorbed, they reach the colon, where they break down into fatty acids. An excessive buildup of these fatty acids in the gut triggers fluid secretion from the colon and accelerates intestinal peristalsis (muscle contractions). This combination exacerbates diarrhea.
Fatty foods to avoid when you have diarrhea include:
- Fried foods like potato chips, french fries, onion rings, and doughnuts
- Fatty meats such as hamburgers, pork butt, and fatty beef or lamb cuts
- Processed meats like hotdogs, sausages, bacon, and salami
- Fast foods including burgers, pizzas, nachos, and fried chicken
- Baked goods like pies, cakes, and pastries
- Chicken skin
- Ghee and lard
- Coconut and palm oil
- Cream-based soups
- Gravy
During diarrhea recovery, prioritize lean protein sources in moderation. Skinless chicken, fish, or lean pork or beef cuts are good choices. Eggs, bananas, and avocados are also beneficial. Bananas, in particular, can help solidify loose stools.
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3. Sugar-Free Foods: Beware of Artificial Sweeteners
Certain artificial sweeteners, especially sugar alcohols, can act as laxatives. Sugar alcohols such as sorbitol, xylitol, lactitol, erythritol, mannitol, and maltitol can not only worsen diarrhea but also contribute to gas and bloating.
When recovering from diarrhea, it’s best to avoid:
- Diet sodas
- Sugar-free drinks, including many energy drinks
- Sugar-free candies
- Artificial coffee sweeteners like aspartame (Equal) and saccharin (Sweet-and-Low)
Instead, opt for water or lightly sweetened or unsweetened tea, especially herbal or decaffeinated varieties. A small amount of regular sugary candy might be acceptable if you crave something sweet, but moderation is key.
Stevia: A Better Sugar-Free Alternative?
Stevia, a plant-derived, zero-calorie sweetener, is generally considered less likely to cause gastrointestinal distress and can be a suitable alternative to artificial sweeteners in coffee. However, be cautious as some stevia blends may contain sugar alcohols, which can still trigger diarrhea symptoms. Always check product labels carefully.
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4. Gas-Producing Foods: Adding Fuel to the Fire
Certain fruits, vegetables, and legumes are known to produce gas. Gas can be a common symptom alongside diarrhea, particularly for individuals with pre-existing digestive conditions. Beans are especially problematic because they are also high in fiber. While fiber is generally beneficial for digestive health, it can worsen diarrhea symptoms.
Until your diarrhea subsides, avoid gas-inducing foods such as:
- 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, pineapple
Lentils are generally less gas-producing than other beans. Other well-tolerated, low-gas foods include starchy vegetables, leafy greens, zucchini, bell peppers, melons, kiwi, and berries (in moderation).
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5. Acidic or Spicy Foods: Irritating Your System Further
Acidic and spicy foods can irritate the delicate lining of your stomach and intestines. This irritation triggers increased intestinal contractions as your body attempts to expel the irritants quickly. Capsaicin, the compound responsible for the heat in chili peppers and spicy foods, is a known trigger. While you might normally tolerate capsaicin, your gut may be significantly more sensitive when you have diarrhea.
Acidic and spicy foods to avoid with diarrhea include:
- Tomato sauce, tomato juice, and vegetable juices like V8
- Citrus fruits
- Pineapple
- Garlic, onions
- Salsa
- Chili and curries
- Hot sauces
- Horseradish
- Mustards
- Wasabi
- Jalapeños
If you enjoy strong flavors, consider milder spices like cinnamon and ginger in moderation. They can add flavor and may even help soothe stomach discomfort.
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6. Caffeine: A Stimulant to Skip
Caffeine acts as a stimulant, increasing peristalsis and exerting a laxative effect that can worsen diarrhea. It’s also a diuretic, which can contribute to dehydration, a serious concern when you have diarrhea.
To help manage diarrhea symptoms, it’s best to avoid:
- Black tea, oolong tea, orange pekoe tea, pu-erh tea
- Chocolate, including hot chocolate and cocoa
- Coffee
- Energy drinks
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7. Alcohol: Inflammatory and Irritating
Alcohol can irritate the lining of both the stomach and intestines, increasing gut motility. Beer and wine also contain significant carbohydrates that can be harder to digest when you have diarrhea.
Generally, it’s advisable to avoid alcohol in all forms when you have diarrhea, including:
- Beer, even non-alcoholic beer
- Wine, even low-alcohol wine
- Liquor and spirits
- Hard cider
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8. Carbonated Drinks: Fizz Can Foe
Carbonated beverages are generally not recommended when you have diarrhea. The carbon dioxide gas in fizzy drinks can lead to gas and bloating. Research indicates that carbon dioxide dissolves in the stomach, and as the gas releases, it can cause burping and potentially exacerbate digestive discomfort. Furthermore, many carbonated drinks contain sugar, high fructose corn syrup, or artificial sweeteners, all of which can worsen diarrhea.
To prevent dehydration and soothe your stomach, avoid soda, caffeinated drinks, and alcohol, and instead choose:
- Caffeine-free herbal teas like chamomile, fennel, or peppermint
- Hydrating drinks such as Pedialyte
- Water
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9. High-FODMAP Foods: If IBS is a Factor
If your diarrhea is related to irritable bowel syndrome (IBS), you might benefit from avoiding high-FODMAP foods. Studies suggest that these foods can trigger IBS symptoms. FODMAPs are specific types of carbohydrates found in many common foods.
Common high-FODMAP foods include:
- Garlic, onions, and legumes
- Apples, mangos, peaches, and cherries
- Most dairy products (again!)
- Honey, agave nectar, high-fructose corn syrup
- Almonds, cashews, hazelnuts, and pistachios
- Wheat, rye, barley, and couscous
Consider choosing low-FODMAP foods instead, such as:
- Eggs and meat
- Almond milk
- Rice, oats, and quinoa
- Potatoes, cucumbers, zucchini
- Grapes, strawberries, blueberries
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Summary: Foods to Avoid When You Have Diarrhea
To recap, foods that can worsen diarrhea symptoms include:
- Most dairy products
- Fatty foods
- Artificial sweeteners and sugar substitutes
- Gas-producing foods
- Acidic and spicy foods
- Caffeine, alcohol, and carbonated drinks
- High-FODMAP foods
Making informed dietary choices is a key step in managing diarrhea and promoting digestive comfort.
Disclaimer: This information is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a healthcare professional for any health concerns or before making any decisions related to your health or treatment.
