The same food does not affect all of us in the same way. How much we eat, how much water we drink, our overall eating pattern, and how our bodies respond all play a role.
| Food | Eating too much may… | Eating too little or not eating it at all may… |
|---|---|---|
| 🥬 Fiber (vegetables, fruits, whole grains, beans) | Cause diarrhea, bloating, or gas, especially if we increase it too quickly. | Contribute to constipation. |
| 🌿 Prunes | Cause diarrhea if we eat large amounts. | Contribute to constipation if we rarely eat fiber-rich fruits. |
| ☕ Coffee | Stimulate our bowels and trigger diarrhea in some of us. | |
| 🌶️ Spicy foods | Trigger diarrhea or stomach upset in some of us. | |
| 🥤 Sugary foods and drinks | Cause diarrhea, especially those high in fructose or sugar alcohols. | |
| 🍬 Artificial sweeteners (such as sorbitol, xylitol, and mannitol) | Cause diarrhea in some of us. | |
| 🥛 Dairy (milk, cheese, ice cream) | Cause diarrhea in those of us who are lactose intolerant. | |
| 🍟 Fatty or fried foods | Trigger diarrhea in some of us or slow digestion in others. | |
| 🧀 Cheese | Contribute to constipation in some of us, especially when eaten in large amounts as part of a low-fiber diet. | |
| 🍚 White rice | Contribute to constipation if our diet relies heavily on white rice and lacks fiber-rich foods. | |
| 🍌 Unripe bananas | May contribute to constipation in some of us. |
Other factors that commonly affect our bowel movements include:
- Drinking too little water, which can contribute to constipation.
- Increasing our fiber intake too quickly without drinking enough water, which may cause bloating or worsen constipation.
- Eating very little fiber over time, which commonly contributes to constipation.
- Food poisoning or stomach viruses, which are common causes of sudden diarrhea.
- Certain medicines. For example, antibiotics may cause diarrhea, while iron supplements and some pain medicines may contribute to constipation.
For most of us, healthy digestion starts with a balanced diet. That includes eating fruits and vegetables every day, choosing whole grains regularly, drinking enough water, and limiting greasy, highly processed, or very spicy foods if they upset our stomachs.
If diarrhea lasts more than two to three days, contains blood, or is accompanied by signs of dehydration or a high fever, seek medical care. Likewise, if constipation lasts more than two weeks or is accompanied by severe pain, vomiting, or rectal bleeding, consult a healthcare professional. When something feels out of tune, it’s worth having it checked before it becomes a bigger problem.
BTW: I’m a musician, not a nutritionist. 😉
⌨ ᴛʸᵖⁱⁿᵍ ᴏᵘᵗ ᵒᶠ ᵗʰᵉ ʙˡᵘᵉ ᵈᵃʳᵉᵐ ᵐᵘˢⁱᶜ ᵇˡᵒᵍ