Foods that are common but can give you diarrhea if you are not careful

In our daily life, when we find ourselves having diarrhea after eating, our first reaction is definitely that the food is unclean, but sometimes it is not what you think.

Although some foods may seem ordinary, they may cause diarrhea without us noticing, putting us in an embarrassing situation. Today, let us explore the "invisible killers" lurking on our dining table.

Milk: Nutrition and challenges

Milk is a nutritious drink that provides essential fatty acids, proteins, calcium and vitamins, but some people get diarrhea after drinking milk. In addition to the milk spoilage, this diarrhea may also be caused by a component in milk: lactose, which can also be found in yogurt, ice cream and cheese.

Lactose intolerance is a common condition in China. A survey involving 2,500 people in 20 cities across the country found that about 30.5% of people knew they were lactose intolerant, and 27.6% did not know whether they were lactose intolerant. So in fact, more than one-third of the people may be lactose intolerant.

These people lack enough lactase in their bodies to break it down, which leads to indigestion and diarrhea. However, you don't have to give up milk completely. You can choose fermented milk products such as yogurt and cheese. The lactose is broken down by microorganisms during the fermentation process; you can choose lactose-free milk, which has lactase added during production and the lactose is broken down; gradually adapt.

Fructose: A sweet burden

Fructose is a common ingredient in food. Grapes, apples, honey, and asparagus are all rich in fructose. However, some people have difficulty absorbing fructose, which may cause gastrointestinal symptoms such as diarrhea. [2] Grapes also contain a lot of insoluble dietary fiber, which increases intestinal motility and further increases the possibility of diarrhea. If you drink water after eating grapes, you will basically not be able to avoid it.

Similarly, these diarrheas are also transient. We should avoid consuming large amounts of fructose at the same time. Eating small amounts will basically not cause any problems. We can also see from daily life that we usually eat more grapes than apples, so diarrhea is more common after eating grapes.

At the same time, variety will also affect the fructose content in food. Moderate intake and attention to food matching can effectively reduce the occurrence of diarrhea.

Gluten: The Challenge for People with Sensitivities

Wheat, barley, rye, beer, and even some salad dressings all have gluten in common. People who are sensitive to gluten may have difficulty digesting gluten, which can lead to diarrhea. In people with celiac disease, consuming gluten stimulates the body to attack the lining of the small intestine, which can cause serious damage. [3] In these cases, it may be necessary to avoid these foods in your diet.

Sugar Substitutes: Hidden Concerns Under Low Glycemic Index

Now, considering the adverse effects of carbohydrates on the human body, we have begun to use sugar substitutes in beverages and diets, such as sugar-free soda. Common ones include xylitol, sorbitol, maltitol, erythritol, etc.; some foods naturally contain sugar substitutes, such as prunes contain sorbitol.

Among them, sorbitol is more likely to cause diarrhea. People who are sensitive to it may experience diarrhea after eating 10g of sorbitol at a time[5]. This type of diarrhea is transient, just like lactose intolerance and fructose malabsorption. The advantage of this type of sugar substitute is that it has a low glycemic index. For diabetic patients, the amount they can consume is larger than that of glucose and sucrose, so they can enjoy sweets without affecting their blood sugar. As people become more aware of the health risks of a sugary diet, more and more foods are now being added with sugar substitutes. If you encounter them, be careful to limit the amount.

There are other foods that may also cause diarrhea, which are not listed here one by one. By understanding and identifying foods that may cause diarrhea, adjusting the diet structure reasonably, and paying attention to food matching and intake, we can maintain a healthy body while enjoying delicious food. Remember, everyone's body is unique. Understanding your own physical condition and making corresponding dietary adjustments are the key to maintaining health.

References:

[1]Wei J, Wang J. Chinese residents' knowledge about and behavior towards dairy products: a cross-sectional study. BMC Public Health. 2023;23(1):374.

[2]Smiliotopoulos T, Zampelas A, Houliaras G, et al Association of fructose consumption with prevalence of functional gastrointestinal disorders manifestations: results from Hellenic National Nutrition and Health Survey (HNNHS). Br J Nutr. 2023 Dec 14;130(11):1961-1972.

[3]Cenni S, Sesenna V, Boiardi G, et al. The Role of Gluten in Gastrointestinal Disorders: A Review. Nutrients. 2023;15(7):1615.

[4]Spencer M, Gupta A, Dam LV, et al. Artificial Sweeteners: A Systematic Review and Primer for Gastroenterologists. J Neurogastroenterol Motil. 2016;22(2):168-80.

[5]CDC. Outbreak of Diarrhea Linked to Dietetic Candies -- New Hampshire. 1984; 33(35):494-5

https://www.cdc.gov/mmwr/preview/mmwrhtml/00000398.htm

Author: Jiang Yongyuan, Master of Internal Medicine, Third Military Medical University

Reviewer: Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

The article is produced by Science Popularization China-Creation Cultivation Program. Please indicate the source when reprinting.