Intermittent fasting has become a popular way to lose weight and improve health. But some people notice a side effect: diarrhea. So, how do intermittent fasting and diarrhea relate?
In this article, we’ll find out if intermittent fasting can cause diarrhea. We’ll also learn why some people get diarrhea after they break their fast, and how to stop diarrhea while fasting.
By understanding how intermittent fasting and diarrhea are connected, you might handle this side effect better. So, let’s uncover the connection!
Table of Contents
- Does intermittent fasting cause diarrhea?
- Diarrhea after breaking an intermittent fast
- How to stop diarrhea from intermittent fasting
- Closing remarks
Does intermittent fasting cause diarrhea?
Does intermittent fasting cause diarrhea? Well, just as in the case of intermittent fasting and hair loss, I found almost no research on the topic. So, I can’t say that there’s a causal link between intermittent fasting and diarrhea.
However, the absence of evidence is not the evidence of absence. Personal experiences might suggest a possible connection. So, hypothetically, intermittent fasting could cause diarrhea. Here are some theories on how intermittent fasting could lead to diarrhea:
Electrolyte imbalance: Intermittent fasting could lead to an electrolyte imbalance. The thing is, the gut’s function, including how the intestines move, depends on essential electrolytes like potassium and sodium. So, any imbalance in their levels could lead to diarrhea.
Hormonal fluctuations: Certain hormones, such as gastrin and motilin, control how your gut moves. Fasting might change the levels of these hormones. This could lead to more bowel movements or diarrhea.
Physiological factors: Trying a new eating routine or fasting schedule can create stress. This releases stress hormones like cortisol, which can affect how your gut moves. That could end up leading to diarrhea.
Dehydration: When the body is well-hydrated, the gut efficiently absorbs water from the stool, making it firm. Dehydration, which may occur with intermittent fasting, could mess up how the gut works. This could prevent water from being absorbed. Hence, loose or watery stools are produced.
Trying to quickly fix dehydration by drinking too much plain water could make things worse. This could upset the balance in your gut. As a result, water is pulled into the intestine, making the diarrhea worse.
Microbiome changes: Changes in your gut bacteria due to fasting might lead to loose stools or diarrhea as your digestive system adapts. This is called gut dysbiosis.
Caffeine intake: If you’re drinking black coffee between fasting periods, be aware. This drink can act as a mild laxative and increase the risk of diarrhea.
Eating hard-to-digest foods: During fasting, your digestive system slows down. If you end your fast with foods that are hard to digest, it could lead to digestive problems like diarrhea.
A faster transit time: Fasting can also affect how quickly food moves through your digestive system. A faster transit time might contribute to diarrhea.
Diarrhea after breaking an intermittent fast
Some people complain of diarrhea after breaking their fast. This is known as the refeeding phenomenon. There are a few reasons why this phenomenon occurs.
Changes in gut flora: Fasting could alter your gut bacteria. When you reintroduce food, there might be a temporary imbalance that could lead to diarrhea.
Sudden increase in fiber: Ending your fast with high-fiber foods, like fruits and vegetables, could cause diarrhea. The sudden increase in fiber can make stools bulkier and wetter.
Overeating: After fasting, your digestive system is more delicate. Eating large meals right away could overwhelm it and lead to diarrhea.
Food sensitivity: Fasting can make your gut more sensitive to certain foods, even ones you usually tolerate. This can lead to diarrhea.
How to stop diarrhea from intermittent fasting
Here are some tips on how to stop diarrhea from intermittent fasting. Everyone’s experience with intermittent fasting and diarrhea is different. But these tips may help manage your symptoms.
Track timing: Notice when diarrhea happens. Is it right after breaking your fast or during the fasting period? Understanding this timing can help figure out the cause.
Stay hydrated: Make sure you’re drinking enough fluids during your fast. A homemade Oral Rehydration Solution (ORS) can also help keep things balanced. It can also compensate for the fluid loss due to diarrhea.
Add foods gradually: Start with easy-to-digest foods when ending your fast. This helps your digestive system adjust more smoothly.
Follow the BRAT diet: When breaking your fast, start with simple meals like bananas, rice, applesauce, and toast (BRAT). These foods help calm your digestive system.
Cut back on caffeine and sugar: Consuming too much fructose and artificial sweeteners has been associated with diarrhea. Zero-calorie drinks like coffee are allowed during fasting. But, too many of them can contribute to the problem.
Coffee is a natural laxative, promoting bowel function. Drinking too much can lead to frequent bathroom visits. Try replacing sugary or caffeinated drinks with tea or water to see if the diarrhea improves.
Adjust fasting routine: After not eating for a while, your body needs time to start digesting again. When your bowel isn’t used regularly, it doesn’t work as efficiently. So, it’s important to eat easily digestible foods for your first meal after fasting. Shortening your fasting period and changing your routine can also help reduce diarrhea.
Pause your fasting routine: If diarrhea continues after addressing the known causes, stop fasting for a while to see if it gets better.
Emergency medical attention: If diarrhea comes with severe dehydration, high fever, or other serious symptoms, get medical help right away.
Keep in mind that other factors unrelated to intermittent fasting could also be linked to your diarrhea. These include food allergies, lactose intolerance, a high-fat diet, or certain medications like antibiotics or antacids.
Conditions like Crohn’s disease, nutrient deficiency, colitis, or an infection may also be related to the issue. Talk to your doctor for a better understanding of your situation.
Closing remarks
The connection between intermittent fasting and diarrhea isn’t fully proven by research. But, it’s a real concern for many people. Simple changes can help if you experience diarrhea while fasting.
Eat easy-to-digest foods, such as those in the BRAT diet, when breaking your fast. Stay hydrated while cutting back on caffeine and sugary drinks. Adjust your fasting schedule if needed.
Most cases of intermittent fasting and diarrhea are temporary. But, don’t hesitate to talk to your doctor if symptoms persist or worry you. With the right approach, fasting can be more comfortable and more successful.
About the Author
Sasha Lizaveta is a fitness enthusiast and content manager at BadassBodyProject.com. She advocates a conservative yet effective approach to fitness. She believes in the power of gradual changes to achieve long-lasting results. When not working out or creating content, she can often be found engrossed in books, playing with her cats, or travelling.