In this episode of Abbey’s Kitchen Toilet Talks, Abbey has received a letter from one of her followers, Rosie.
“Dear Abbey. I’m not going to sugar coat this. Last week I experienced the WORST diarrhea EVER. Like we’re talking EPIC. I thought I was going to live on the toilet for the remainder of my life. Once I was able to finally get off the pot, I was weak, chilled and totally drowsy. I remember that there was this acronym for a specific diarrhea diet, but let’s be real, I was more focused on stopping a leak than remembering. I feel like I’m still recovering, so I need your help on what I can eat to stop Vesuvius from playing out in my bathroom. Sincerely, Runny Rosie”
Diarrhea is defined as frequent bowel movements that may be soft, loose or watery. Here are some reasons why you might have diarrhea
Originally, the old-school diet that was often prescribed by the medical community is something called the BRAT diet. Which means, only eat these four foods: Bananas, Rice, Applesauce and Toast.
This diet may work, but Abbey’s worried this diet is not all nutritionally adequate.
Here are Abbey’s Tips on Managing Diarrhea:
Tip #1 - Choose foods high in soluble fibre and avoid insoluble fibre
Soluble fibre dissolves in water and delays gastric emptying, while insoluble fiber not dissolve in water and promotes regularity. Our bowels are moving from 0-100 real quick when we have diarrhea so choose foods that contain soluble fibre to slow everything down.
Tip #2 – Choose Foods High in Salt and Potassium
When we have diarrhea, we lose a ton of water and important minerals like salt and potassium through our feces. So, it’s important we replace those losses because a fluid and mineral imbalance can be super dangerous. This is why people may have sports drinks like Gatorade because they contain fluid and electrolytes that can replace our losses.
Tip #3 – Choose Probiotic Foods
Probiotics have been shown to be beneficial for individuals with diarrhea. Choose plain yoghurt without mixed fruit or other sugary flavours.
Tip #4 – Eat Small Frequent Meals
Since your body has lost a significant amount of fluid and minerals, introduce foods slowly and in small amounts to prevent irritating your bowels. Also rest after your meals to slow digestion.
Tips #5 – Avoid These Foods
As I mentioned earlier, temporarily avoid insoluble fibre such as raw fruit and vegetables (especially with skins), whole grain breads, cereals, brown rice, wild rice, nuts, seeds, beans and lentils. Avoid highly processed fried foods such as bacon, sausage, pizza, gravies, mayo, salad dressing, baked goods and potato chips. Caffeine speeds up how quickly foods move through the body, so if we want to slow down our bowels, avoid any caffeinated beverages such as coffee or tea. Citrus fruits and acidic beverages may irritate the stomach and worsen diarrhea. Many non-fat foods contain a compound known as olestra or olean which can actually worsen diarrhea, so steer clear of zero fat foods. Sorbitol and xylitol are ingredients found in sugar free foods. We can’t digest them, so they pass through our bowels can in excess can worsen our diarrhea. If you need proof of this, check out Buzzfeed’s compilations of comments rating a sugar free gummies.
Tip #6 – Keep a Food Diary
Finally, keep a food diary. Take note of what foods causes you more discomfort, because much of these experiences are individual.
If you have been experiencing abnormal and frequent periods of diarrhea, or it’s been persistent for more than 3 days, please speak with your doctor right away.
For more tips on staying healthy, recipes, dieting, and information fit for consumption by foodies everywhere stop by Abbey’s blog.