How to Prevent and Soothe Diarrhoea Naturally
At some point, most of us have experienced that urgent, uncomfortable rush to the toilet. However, for those suffering from IBS with diarrhoea (IBS-D), this can be a frequent and distressing occurrence. Diarrhoea episodes can be not only painful and embarrassing but also disruptive to daily life, often turning simple outings into stressful experiences.
If this sounds familiar, don’t worry—there are steps you can take to manage and reduce the frequency of diarrhoea episodes. Here are my top tips for calming your bowels and regaining confidence in your daily life.
Understanding Diarrhoea and Its Impact
Diarrhoea is a condition characterised by frequent, loose, or watery stools, often accompanied by abdominal cramping and a sense of urgency. While occasional diarrhoea is common and usually resolves on its own, chronic diarrhoea, especially for those with IBS-D, can significantly affect quality of life.
Long-term use of anti-diarrhoeal medications can provide temporary relief but doesn’t address the root cause. Additionally, these medications come with potential side effects and can lead to dependency. A more sustainable approach is to identify triggers and implement natural strategies to manage symptoms.
7 Top Tips for Reducing Diarrhoea Episodes
1. Avoid Dairy Products
Dairy is a common trigger for diarrhoea, particularly for those who are lactose intolerant or sensitive to dairy proteins. We are the only species that consumes milk from another animal, which many argue our bodies aren’t designed for. It’s estimated that about 70% of the world’s population is lactose intolerant, which means that dairy could be contributing to your symptoms.
Tip: Eliminate dairy products such as milk, cheese, yoghurt, ice cream, and cream from your diet. Be aware that dairy can also be hidden in processed foods like protein bars, ready meals, and even some wines.
2. Cut Out Gluten
Gluten, the protein found in wheat, barley, and rye, can be difficult to digest and is a known irritant for many people with IBS-D. Gluten can exacerbate diarrhoea symptoms by irritating the gut lining and promoting inflammation.
Tip: Go gluten-free by avoiding foods like bread, pasta, and baked goods made with wheat, barley, or rye. Instead, choose gluten-free alternatives such as oats, rice, quinoa, and buckwheat.
3. Cut Refined Sugars and Avoid Artificial Sweeteners
Sugars, especially refined and artificial ones, can wreak havoc on your digestive system. Artificial sweeteners, often found in “sugar-free” products, are particularly problematic and can lead to an imbalance in gut bacteria, which can cause or worsen diarrhoea.
Tip: Cut down on refined sugars and completely avoid artificial sweeteners. Opt for natural sweeteners like fresh fruit, organic honey, or maple syrup if you need a touch of sweetness.
4. Manage Stress
Stress is a well-known trigger for IBS symptoms, including diarrhoea. While it’s impossible to eliminate stress entirely, learning how to manage it effectively can help prevent IBS flare-ups.
Tip: Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, or even mindfulness. Regularly incorporating these practices into your routine can help calm your mind and, in turn, soothe your gut.
5. Stay Hydrated
Diarrhoea can lead to dehydration, which can make symptoms worse. Ensuring you drink enough water is crucial for maintaining gut health and preventing dehydration.
Tip: Drink plenty of clean, filtered or distilled water throughout the day to keep your digestive system hydrated and functioning smoothly. Water helps to flush toxins from the body and can reduce the severity of diarrhoea.
6. Focus on Whole Foods
A diet rich in whole, unprocessed foods can strengthen your bowel and help reduce the frequency of diarrhoea episodes. Processed foods often contain additives, preservatives, and other ingredients that can irritate the gut.
Tip: Embrace a diet based on real, whole foods such as fruits, vegetables, whole grains (excluding gluten-containing grains), and high-quality, organic meats and fish. The 80/20 rule—where 80% of your diet consists of these nutrient-rich foods, allowing for 20% flexibility—can be a good guide for maintaining balance.
7. Identify and Avoid Personal Triggers
Everyone’s digestive system is unique, and what triggers diarrhoea in one person may not affect another. Keeping a food diary and tracking your symptoms can help you identify specific foods or situations that cause flare-ups.
Tip: Once you’ve identified your triggers, work to eliminate or minimise them in your diet. This personalised approach can be highly effective in managing IBS-D and reducing diarrhoea episodes.
Conclusion: Take Control of Your Gut Health
Managing IBS-D can be challenging, but by making informed dietary choices and adopting a holistic approach to your health, you can significantly reduce the frequency and severity of diarrhoea episodes. Avoiding common triggers like dairy, gluten, and refined sugars, staying hydrated, and focusing on whole foods are key strategies in maintaining a healthy digestive system.
Remember, while it’s important to address the symptoms of diarrhoea, it’s even more crucial to understand and treat the root cause. By listening to your body and making the necessary changes, you can achieve greater control over your gut health and enjoy a more comfortable, confident life.