5 Nutrition Tips for Diarrhea Relief
Diarrhea means having frequent, loose, or watery stools. It can come on suddenly (acute) or last for weeks (chronic), depending on the cause. Diarrhea can be triggered by illness, food and lifestyle factors, medication, or digestive conditions like irritable bowel syndrome (IBS).
The good news? Small changes to your eating pattern can help calm your gut and improve symptoms.
Key Nutrition Strategies
1. Add More Soluble Fibre
Soluble fibre absorbs water and forms a gel-like texture in your gut. This helps slow down digestion and make stools more formed.
Great food sources include:
- Oats, barley,
- bananas, pears,
- carrots,
- squash, and sweet potato
You can also try soluble fibre supplements (e.g., Metamucil), but drink plenty of fluids to help them work properly. If your symptoms are severe, reducing insoluble fibre (like wheat bran, raw greens, and seeds) may help too. Learn more about fibre here.
2. Eat Less Fat
High-fat meals can speed up digestion, leading to looser stools. Try lowering your fat intake to see if this helps.
Some ideas include:
- choosing lean meats like chicken or turkey
- avoiding fried foods and heavy sauces
- limiting high-fat dairy
Learn more about fat here.
3. Cut Back on Added Sugar
Sugary drinks and snacks can draw extra water into your intestines and make diarrhea worse. Try reducing pop, juice, energy drinks, candy and baked goods to see if this helps. Learn more about sugar here.
4. Watch for Common Triggers
Some foods and drinks may irritate the gut or speed up movement through the bowels.
Some common culprits include:
- prune juice
- caffeine, alcohol
- artificial sweeteners (sorbitol, xylitol)
- spicy foods
See here for a Digestive Health Diary Template where you can track your symptoms and identify triggers and patterns.
5. Eat Smaller Meals
Large meals can overwhelm your digestive system. Smaller meals spaced throughout the day may help reduce symptoms and improve nutrient absorption.
Medication Considerations
If you take medications, check in with your provider. Some medications may need to be paused when you’re sick with vomiting, diarrhea, or a fever.
For example, if you take medications for diabetes, Diabetes Canada has published the following guidelines to follow when you have diarrhea or vomiting.
Bottom Line
Diarrhea can be disruptive and uncomfortable, but adjusting what and how you eat can make a real difference. Focus on trying one tactic at a time to see what works best for you!
If this is an area you want to experiment with more - message your Constant Health Dietitian to get started.