Foods That Cause Diarrhea: What to Avoid

For centuries, gut health has been at the core of traditional medicine. From fermented drinks in ancient Asia to herbal teas in Indigenous cultures, people have long turned to natural methods to soothe digestive discomfort. 

At The Good Bug, we build on this knowledge using modern probiotics and synbiotics designed to support digestion and gut balance. But even the best gut supplements can only do so much if your diet includes irritants. That’s why it’s essential to know which foods cause diarrhea.

Key takeaways

• Dairy, gluten, and high-fat or fried foods are common foods that cause diarrhea, especially for sensitive guts

• Sugar substitutes like sorbitol and xylitol can pull water into the intestines and trigger loose stools

• Spicy foods, caffeine, and alcohol stimulate the digestive tract, often causing it to work too quickly

• Fructose-rich fruits and raw vegetables may upset digestion; steaming or limiting intake can help

• Support your gut with probiotics like The Good Bug, and avoid trigger foods to manage digestive discomfort effectively

Let’s now explore the common food triggers that may be sabotaging your digestion and how to make smarter choices for a calmer gut.

Understanding diarrhea and its dietary causes

Diarrhea can be your body’s way of quickly removing irritants, pathogens, or food intolerances. It's characterized by loose or watery stools, often accompanied by cramping, bloating, or urgency.

While infections or medication can be responsible, in many cases, specific diarrhea-causing foods are the primary triggers, especially in people with sensitive guts, IBS, or food allergies.

Dairy products: Common but misunderstood

Lactose intolerance affects over 68% of the world’s population, and even mild sensitivities can cause gastrointestinal distress. Milk, cheese, ice cream, and cream-based sauces often lead to gas, bloating, and sudden bowel movements in sensitive individuals.

High-fat and fried foods: Hard on your gut

Fats are more challenging to digest and can trigger bile release, speeding up intestinal contractions. This leads to less water absorption and more watery stools. Fried foods like French fries and fried chicken are particularly harsh on digestion.

Sugar substitutes and artificial sweeteners

Sugar-free products, like chewing gum, candies, and diet sodas, often contain sorbitol, mannitol, or xylitol. These sugar alcohols are poorly absorbed in the gut and pull water into the intestines, resulting in diarrhea.

Spicy foods and hot sauces

Spicy meals may taste great, but they can irritate the stomach lining and increase peristalsis (movement in the digestive tract). Capsaicin, the compound responsible for the spice's heat, can worsen diarrhea or trigger it in sensitive people.

Caffeine and coffee: more than just a wake-up call

Caffeine stimulates the colon and acts as a diuretic, both of which can contribute to diarrhea. For some, even a small cup of coffee or energy drink can cause urgency and loose stools. It’s not just the caffeine; acidic compounds in coffee may also aggravate your gut lining.

Looking to maintain balanced blood sugar levels naturally? Try The Good Bug’s Glycemic Control to support your metabolic health with science-backed probiotics.

Alcohol: a digestive irritant

Alcohol disrupts the natural balance of your gut bacteria and affects your body's ability to absorb nutrients. Beer, wine, and cocktails can irritate the intestinal lining and stimulate faster digestion, leading to diarrhea, especially when consumed in excess.

High-fructose foods and fruit juices

Fructose, a sugar found in fruits and sweeteners like high-fructose corn syrup, can be poorly absorbed in some individuals. Apples, pears, mangoes, and fruit juices can all contribute to diarrhea due to their fructose content.

Gluten-containing grains

For those with celiac disease or gluten sensitivity, wheat, rye, and barley are significant triggers. Gluten causes inflammation in the small intestine, leading to poor nutrient absorption and diarrhea.

Raw vegetables and legumes

High-fiber vegetables like broccoli, cabbage, and cauliflower, as well as beans and lentils, can be challenging to digest when eaten raw or undercooked. For some people, these foods can also produce excessive gas and cramping.

Watch this video to learn how probiotics can help relieve diarrhea naturally and strengthen your gut health with support from The Good Bug.

When diarrhea becomes chronic: What to consider

If you're frequently dealing with diarrhea even after avoiding trigger foods, it could be a sign of an underlying condition like IBS, IBD, or SIBO (small intestinal bacterial overgrowth). 

In these cases, professional help and targeted gut support, such as The Good Bug’s clinically formulated probiotics, can provide relief alongside dietary adjustments.

What to eat instead: Gut-friendly alternatives

Rather than just eliminating problem foods, it’s equally important to know what to eat to soothe and support your gut. These gut-friendly options not only help restore hydration and nutrient balance but also support a healthier, more resilient digestive system.

• Bananas: Low in fiber and rich in potassium

• White rice: Easy to digest and helps firm stools

• Boiled potatoes: Bland and gentle on the stomach

• Steamed carrots: Packed with nutrients and soft on digestion

• Bone broth: Provides hydration, minerals, and gut-healing amino acids

Gut distress can significantly impact your quality of life. Beyond watching what you eat, nourishing your microbiome is critical. At The Good Bug, we create evidence-based probiotics and synbiotics that work with your diet to support smoother digestion and a balanced gut environment.

Whether you’re recovering from digestive distress or looking to prevent it, our formulations are designed to help you take control of your gut health, one day and one bite at a time.

Ready to take control of your digestive health? Discover gut-friendly solutions that ease diarrhea and learn how The Good Bug supports you from within.

FAQs

1. Can stress trigger diarrhea even if I eat well?

Yes, stress activates the gut-brain axis and can alter digestive speed, leading to diarrhea, even without dietary triggers. Managing stress is vital for digestive balance.

2. Is diarrhea always caused by food?

No, it can also result from infections, medications, medical conditions (like IBS), or hormonal changes. If it persists beyond a few days, seek medical advice.

3. Are smoothies safe during diarrhea?

It depends on the ingredients. Avoid high-fructose fruits, dairy, or artificial sweeteners. Use gut-friendly options like banana, plain yogurt, and water-based liquids.

4. Can probiotics help prevent food-related diarrhea?

Yes, probiotics can support a balanced gut microbiome, making your digestive system more resilient to triggers from foods that cause diarrhea.

5. How long should I avoid trigger foods after diarrhea stops?

Give your gut 3–5 days to recover. Reintroduce foods one at a time in small amounts to monitor reactions and avoid relapses.