Diarrhea can be caused not only by a virus or bacteria but also by food. Here is a list of 9 foods that cause diarrhea. Food-induced diarrhea can easily be solved by removing the responsible food items from your nutrition. However, if the problem persists, it is recommended to consult a doctor.
Products containing dairy, such as milk, cheese, yogurt and cream, among others, are known to cause diarrhea for some people. If you are intolerant to lactose, this situation is further accentuated.
As an alternative to dairy products, you can consume non-dairy ones. There are many plant-based substitutes, made from soy, almonds, quinoa, cashews, flaxseeds and even coconuts.
After dairy, products containing gluten, such as wheat, rye and barley, are also known to cause diarrhea for some people. Although gluten sensitivity is not very common, it is recommended to consult a gastroenterologist if you feel unwell when you eat food items such as bread, pasta, etc.
Many of these products come in gluten-free versions. You can also make your own at home, using gluten-free flours such as almond flour, coconut flour, chickpea flour or even rice flour.
Fiber is an important element in digestion. However, too much of anything is not good and that applies for fiber too: excess fiber can have a laxative effect.
You should still consume fibrous foods – these include dark-colored vegetables as well as fruits. However, do not consume too much fiber at once; add it progressively to your nutrition to allow your system to get used to it.
Spice is one of the most common causes of food-induced diarrhea. Even if it can make food taste great, it can also easily irritate the stomach, especially if you are not used to it or the spice is strong. This is particularly the case with chili peppers and curry blends, among others.
To spice up your food, try mustard or paprika. They are easier on the stomach.
5. Saturated fat
While unsaturated fats, such as avocados, are healthy, saturated fats are not. In fact, they can be hard to digest, especially those in greasy, fried foods: fries, burgers, pizzas, etc.
Limit your consumption of saturated fats – for your digestion as well as for your health. Go for healthy sources of fats that come from whole foods, such as avocados, nuts and fatty fish.
6. Artificial sweetener
If you go sugar-free on your nutrition but still consume products containing artificial sweeteners, be careful. In addition to satisfying your sweet tooth, aspartame, sucralose and sorbitol, among others, can act as laxative.
Watch out for these ingredients on the packaging of products that you buy. If you still need to satisfy your sweet tooth, go for natural sugar such as stevia.
It is no revelation that alcohol can upset the stomach. In addition to being an irritant, alcohol also speeds up digestion.
Water is the best beverage. However, if you choose to consume alcohol, do so in moderation.
For many, the morning cup of coffee or tea is often followed by a morning rush to the toilet. Just like alcohol, caffeine speeds up digestion.
Herbal teas are a better alternative. If you still feel the need for caffeine to get an energy boost, try getting more sleep instead.
Last but not least, FODMAPs (fermentable oligo-, di-, and monosaccharides, and polyols) are another cause of diarrhea, especially for people with irritable bowel syndrome. They are certain types of carbohydrates that are hard to digest and are founds in foods such as legumes.
It is not possible to completely eliminate FODMAPs. However, cutting back on foods high in FODMAPs can help.