Everyone’s digestive system handles certain dishes differently, but there are some foods that trigger diarrhea in more people than others. While diet and overall digestive health influence whether spicy or fatty foods cause diarrhea in each individual, there are some culprits with a penchant for triggering loose stools.

Learn why some foods cause diarrhea, plus ways to prevent loose stool through diet, exercise, or medication.

What Foods Cause Diarrhea?

Certain foods are more likely than others to trigger watery, loose stool, a condition known as diarrhea. It’s important to note that there are dozens of potential causes of diarrhea, though dietary habits are one variable that individuals can control.

Everyone digests food differently, and some have a higher tolerance for spicy, greasy, or potentially triggering dishes than others. These are some of the foods that commonly cause diarrhea in a significant share of the population.

Caffeine

Caffeine causes diarrhea by accelerating the digestive system, which may lead to rapid and often loose bowel movements. That’s one reason many people need to use the bathroom shortly after finishing their morning cup of coffee! There’s also considerable evidence that coffee’s acidity can irritate the digestive tract; experts recommend keeping caffeine intake below 400 milligrams per day to prevent diarrhea, upset stomach, and related symptoms.

Dairy Products

Dairy is a common culprit for diarrhea because it can be harder for some individuals to digest. Those who are lactose intolerant cannot create lactase, the enzyme needed to break down lactose. It’s very possible to experience diarrhea without being lactose intolerant, but if you notice a connection between dairy intake and digestive distress, consult your doctor.

Fatty and Greasy Foods

There’s a strong connection between diarrhea and fatty foods, including many dairy products, which tend to have a high saturated fat content. Fat is the most difficult macronutrient to digest and the most calorically dense. If your body can’t digest fat fast enough, it will secrete fluids from the pancreas that ultimately cause loose stool.

If you experience diarrhea after eating greasy foods, avoid French fries, fast food, high-fat dairy products (including full-fat cheeses), and oily snack foods like potato chips.

Spicy Foods

Spicy foods and diarrhea have a nuanced connection; it’s not the spice that’s the problem. In most cases, spicy dishes have fatty and greasy bases, usually in the form of sauces like curry or seasoned meats. We associate spicy foods with loose stool because the symptoms tend to be more uncomfortable compared to other causes of diarrhea.

FODMAPS

A range of artificial sweeteners, FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), are considered difficult to digest. FODMAPS-containing foods that cause loose stools include some fruits, honey, and many sugar-free products containing sorbitol. Dairy products and some vegetables (think broccoli and cauliflower) are also categorized as FODMAPS.

Can vegetables really cause diarrhea?

Absolutely. Cruciferous vegetables like broccoli, Brussels sprouts, and radishes are high in fiber content. Some vegetables also contain complex sugars called oligosaccharides that the human body can’t break down entirely. These factors make vegetables and diarrhea, not to mention bloating and gas, a common post-meal companion.

What to Eat to Prevent Diarrhea

Of course, there are also foods that help prevent diarrhea, many of which share a few common traits.

• Pectin – A naturally occurring type of soluble fiber, pectin absorbs excess fluid in the intestine. Pectin is found in many fruits, including apples.
• Probiotics – Probiotics add healthy bacteria to your stomach and digestive tract, which often improves digestion and nutrient absorption.
•  Low fiber – Foods with simple carbohydrates are easier to digest.

The BRAT diet, which stands for bananas, rice, applesauce, and toast, is the perfect example of low-fiber, pectin-rich foods with a reputation for easing and preventing diarrhea. Other foods that prevent diarrhea include:

• Baked potatoes
• Boiled carrots
• Oatmeal
• Yogurt

For personalized tips on shaping your diet to prevent diarrhea, consult your healthcare provider, especially if you’re experiencing recurring symptoms – it may be a sign of irritable bowel syndrome or other digestive health issues. Always drink plenty of water and take over-the-counter anti-diarrhea medicines like Pepto Bismol (which can turn your poop black – don’t be alarmed) to ease symptoms.

Digestive Health Matters

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