5 Foods That Can Cause Diarrhea

Milk

Lactose, the sugar that is found naturally in milk, can cause diarrhea in some people. This condition is called lactose intolerance, and it’s very common in people over the age of 2.

Symptoms of lactose intolerance can include gas, diarrhea, bloating, cramps, nausea, and bad breath. Avoiding milk products is generally the way to prevent diarrhea caused by lactose intolerance.

There are some over-the-counter products that can help with the digestion of milk sugar, most specifically lactose supplements. There are even milk products in which lactose has already been broken down, making them easier to digest.

Lactose intolerance is not the same as a true milk allergy. People with a milk allergy should avoid all milk products, even those that are lactose-free because it is not the sugar in milk that causes an allergy but the protein that acts as an allergen.

Hot Peppers

Hot peppers are a frequent offender when it comes to diarrhea, but they often don’t cause symptoms until several hours after they are eaten. Because of this time delay, some people might not make the connection.

There is a substance called capsaicin in certain kinds of peppers (including jalapeño peppers and cayenne peppers) that can trigger diarrhea. It does so by irritating the lining of the intestines, which, in turn, speeds the movement of the intestines to "flush out" the offender.

In addition to diarrhea, abdominal cramps and rectal burning are common when too many spicy foods are consumed.

Interestingly, casein, a protein found in milk, can lessen the burning effect of capsaicin.

Caffeine

Caffeine speeds up digestion and can have a laxative effect, particularly in people prone to diarrhea. While some people are more sensitive to caffeine than others, drinking excessive amounts of caffeine can cause loose stools in almost anyone.

Coffee, black teas, and colas are common sources of caffeine. Other, lesser-known sources include chocolate and energy drinks containing guarana.

If you have a taste for coffee but are struggling with diarrhea, decaffeinated coffee is certainly an option. Or, you could try chicory coffee made from the root of the chicory plant.

Saturated or Trans Fats

Fatty, greasy, or fried foods contain saturated fats and trans fats. They are also known as "solid fats" because they congeal and harden at room temperature. Because the body has trouble breaking down these fats, the oils pass through the digestive tract largely intact and cause diarrhea.

When saturated or trans fats are eaten in excess, you may even see a greasy streak in the toilet water surrounding a stool.

By reducing your intake of saturated fats to no more than 10% of your total daily calories, you may not only help ease diarrhea symptoms but also your heart health.

If you have chronic or severe diarrhea, you may need to reduce your intake even further, substituting saturated or trans fats for healthier polyunsaturated or monounsaturated fats found in olive, canola, peanut, sunflower, and safflower oils, as well as avocados, peanut butter, nuts, and lean cuts of chicken, pork, and beef.

Artificial Sweeteners

Sugar substitutes such as sorbitol and mannitol can be found in a variety of foods, ranging from candies and sodas to yogurt and packet sweeteners. Even so-called "healthy" foods touted as "sugar-free" may contain these artificial sweeteners.

Artificial sweeteners are broken down at a slower rate than sugar and remain intact as they move through the digestive tract, drawing more and more water into the stool. As such, they act like an osmotic laxative much in the same way as Miralax (polyethylene glycol) and milk of magnesia

While sugar substitutes definitely have their benefits for people with diabetes and weight issues, the overconsumption of artificial sweeteners can contribute to the onset or worsening of diarrhea.

And, this is a problem since the U.S. Food and Drug Administration (FDA) recommends no more than 50 milligrams (mg) of artificial sweetener per day, and one can of diet cola delivers more than 200 mg.

If you want to avoid sugar but like sweet things, opt for a natural sweetener called Stevia made from the stevia plant. It's about 100 to 300 times sweeter than table sugar and less likely to cause diarrhea.