Fiber has long been associated with digestive health benefits, but is fiber good for diarrhea? In this article, we’ll explore the relationship between fiber and diarrhea and determine whether fiber is indeed good for managing this condition.

See also 8 Amazing Benefits of Eating Vegetables and the Best Viscous Fiber Foods.

What is Diarrhea?

Diarrhea is a common digestive problem that results in frequent, watery bowel movements. It can be caused by various factors such as bacterial or viral infections, food intolerances, medication side effects, and medical conditions such as Crohn’s disease and ulcerative colitis.

The symptoms of diarrhea usually include loose stools and abdominal cramps, with or without bloating, nausea, and dehydration. There may also be blood or mucus in the stool in severe cases.

Treatment for diarrhea depends on the underlying cause. Most cases of acute diarrhea can be treated with over-the-counter medications like Pepto-Bismol and Imodium to reduce symptoms.

However, it is essential to consult your healthcare provider if your symptoms persist for over a few days since chronic diarrhea could indicate an underlying issue. Moreover, it can lead to complications such as malnutrition and dehydration.

person clenching stomach in pain

Fiber and Digestive Health:

Fiber is an essential nutrient that plays a crucial role in maintaining good digestive health.

It’s a type of carbohydrate that the body can’t digest, but it helps keep our gastrointestinal tract running smoothly and efficiently.

One of the main benefits of fiber for digestive health is its ability to promote regular bowel movements. Fiber adds bulk to stool, which helps move waste through the intestines more quickly and easily.

This can prevent constipation and promote overall bowel regularity.

In addition to promoting regularity, fiber also supports healthy gut bacteria by providing them with the nutrients they need to thrive.

These beneficial bacteria help break down food and produce important compounds like short-chain fatty acids, which are linked to numerous health benefits, such as reducing inflammation and improving insulin sensitivity.

Another benefit of fiber for digestive health is its ability to reduce the risk of certain diseases, including colon cancer.

Additionally, high-fiber diets have been shown to lower levels of inflammatory markers in the gut and decrease the amount of time harmful substances spend in contact with intestinal cells.

It’s recommended that adults consume at least 25-30 grams of fiber per day from whole foods like fruits, vegetables, legumes, nuts, seeds, and whole grains.

However, many people don’t get enough fiber in their diet due to a lack of variety or over-reliance on processed foods.

How Is Fiber Good for Diarrhea?

Diarrhea is something that affects just about everyone at some point in their lives, whether it’s from a stomach bug or eating something that didn’t agree with you.

Furthermore, if you’ve ever experienced diarrhea, you know how unpleasant and inconvenient it can be.

High dietary fiber health food concept with fruit, vegetables, whole wheat pasta, legumes, cereals, nuts and seeds. rustic background top view.

Fortunately, there are several remedies that can help manage the symptoms of diarrhea, and one such remedy is fiber. 

1. Adds bulk to the stool

Fiber helps prevent diarrhea by slowing down the transit time of food through the digestive system, allowing more time for stool to form and the water to be absorbed, thus reversing the diarrhea process.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that slows down digestion, while insoluble fiber does not dissolve in water but adds bulk to the stool, which promotes regular bowel movements.

2. Fiber binds to toxins and harmful bacteria in the gut

Fiber has the ability to bind to toxins and harmful bacteria that can cause diarrhea.

When we consume contaminated food or water, harmful bacteria such as Escherichia coli (E.coli) and Salmonella enterica can enter the body and cause illness.

The toxins produced by these bacteria can damage the cells lining the intestine, leading to inflammation and diarrhea. However, fiber can prevent this by binding to these toxins and removing them from the body through feces.

This reduces the risk of developing diarrhea and other gastrointestinal infections.

One of the main types of fiber that binds to toxins is soluble fiber, the form that dissolves in water to form a gel-like substance. This gel traps toxins and prevents them from being absorbed into the bloodstream.

3. Reduces inflammation

Aside from its physical benefits on digestion, fiber has also been shown to have anti-inflammatory properties that can prevent diarrhea.

Inflammation is a natural response of the body’s immune system to injury or infection. However, chronic inflammation in the gut can lead to various digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), which can cause diarrhea.

Studies have shown that fiber can reduce inflammation in the gut by promoting the growth of beneficial bacteria in the intestines.

These bacteria produce short-chain fatty acids (SCFAs), which help regulate immune system responses and reduce inflammation.

4. Provides prebiotics

Prebiotics are a type of fiber that feeds your good gut bacteria. This can help populate them, which can prevent harmful pathogens from colonizing your gut.

This balance between good and bad bacteria promotes optimal gut health and prevents diarrhea caused by bacterial infections.

dietary fiber in a bowl close up

More Benefits of Eating Fiber:

Eating fiber not only helps with alleviating diarrhea and improving your digestive system’s health, but is also useful for other aspects of your health.

1. Lowers Cholesterol Levels

Soluble fiber, found in foods like oats, beans, apples, and berries can help lower cholesterol levels by reducing cholesterol absorption into the bloodstream.

2. Regulates Blood Sugar Levels

Fiber slows down digestion and absorption of sugar in foods, which helps regulate blood sugar levels. This makes it especially beneficial for people with diabetes or those at risk for developing it.

3. Reduces Risk Of Heart Disease

Eating a high-fiber diet has been linked to a reduced risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing inflammation.

4. Aids In Weight Loss

Foods high in fiber tend to be more filling than low-fiber foods because they take longer to digest. This means you feel full longer after eating them, which can reduce your snacking or overeating tendencies, thus promoting weight loss.

How Much Fiber Do You Need to Treat Diarrhea?

According to experts, adults should aim for at least 25-30 grams (15%) of fiber from food per day. However, if you’re experiencing diarrhea, you may want to increase your intake even more.

On the contrary, some experts suggest that you should limit your intake to not more than 10% during diarrhea to help avoid stimulating the bowels.

However, research is clear on what fiber can actually do as far as resolving diarrhea is concerned. Besides, fiber can easily help you eliminate any harmful bacteria that could be causing your symptoms, as well as maintain a conducive internal environment for digestive functions.

That said, you shouldn’t consume excessive amounts of fiber as too much may worsen some digestive symptoms like bloating and gas.

It’s also good to remember that since soluble fiber absorbs water, increasing your fluid intake is always good to help boost fiber functions.

High dietary fiber health food concept with fresh fruit selection on marble background top view.

Other Tips for Helping With Diarrhea:

There are also a few things you should keep in mind to help fix and prevent diarrhea, or at least keep it from getting worse. Remember to:

1. Maintain proper hydration

When you have diarrhea, your body loses fluids and electrolytes at a faster rate than you can replace. This means that drinking plenty of water and other fluids like coconut water and soups could help you stay hydrated and replace lost nutrients.

2. Avoid foods that can irritate your digestive system

Foods high in fat and sugar are all common culprits when it comes to aggravating diarrhea symptoms. Instead, focus on eating bland foods like white rice, crackers, toast, and bananas until your symptoms subside.

3. Take probiotics

Probiotics are also worth considering when managing diarrhea. These helpful little bacteria can help restore balance to your gut flora which may have been disrupted by illness or medication use. Yogurt with live cultures or probiotic supplements are both good options.

4. Avoid fatty foods

One way to help relieve diarrhea symptoms is to avoid fatty foods. You might think that greasy burgers and fries are the perfect comfort food when you’re feeling sick, but they’re not!

Fatty foods are harder for your body to digest and take longer to move through your system. This means that if you have diarrhea, eating fatty foods will only make things worse by slowing down your digestion even more.

Additionally, many fatty foods contain high levels of salt and sugar which can dehydrate your body further. When suffering from diarrhea it’s essential to stay hydrated. Therefore, consuming high-fat content food may lead to dehydration worsening the situation.

5. Avoid caffeine

Caffeine is a stimulant, which can speed up your digestive system and worsen diarrhea. It can also cause dehydration since it acts as a diuretic (meaning it makes you pee more).

Caffeine is also known to irritate the lining of your stomach and intestines, exacerbating any inflammation caused by diarrhea.

Some people even report that caffeine triggers their symptoms of irritable bowel syndrome (IBS), which often includes diarrhea.

6. Avoid alcohol

There are several reasons why one should avoid alcohol when they have diarrhea.

Firstly, alcohol is a diuretic which means that it increases urine production and can lead to dehydration. Furthermore, diarrhea already dehydrates the body by causing excessive fluid loss through bowel movements. Consuming alcohol will only worsen the condition by further depleting fluids from your body.

Secondly, drinking alcohol can irritate the gut lining. This irritation can worsen symptoms related to diarrhea, such as abdominal pain and cramping.

Thirdly, some alcoholic beverages like beer and wine contain yeast or gluten, which can cause inflammation in the gut leading to digestive discomfort.

Lastly, consuming alcoholic beverages may also interfere with medications taken for treating diarrhea or other underlying health conditions.

7. Avoid dairy

Another important food to eliminate when suffering from diarrhea is dairy milk. 

Many people are lactose intolerant, which means their bodies cannot digest lactose properly, resulting in symptoms such as bloating, gas, and diarrhea. So taking dairy while having diarrhea can only make it worse.

Besides, dairy can cause gut inflammation, which can again worsen the symptoms.

In addition, dairy is known to increase mucus production in the gut lining, leading to further irritation and inflammation of the intestinal walls.

It’s also high in fat content, making it harder for your body to digest food properly.

8. Take yogurt

Yogurt is a popular food that has been widely consumed for centuries. Not only does it taste delicious, but it also offers numerous health benefits, including relief from diarrhea.

Yogurt contains probiotics, which are live bacteria that are beneficial to our gut health. These probiotics help restore the balance of good bacteria in our gut, which may have been disrupted due to illness or antibiotics.

Research has shown that consuming yogurt with active cultures can reduce the duration and severity of diarrhea caused by various factors such as Clostridium difficile infection and antibiotic use.

In fact, one study found that the consumption of yogurt reduced the risk of antibiotic-associated diarrhea by 37%.

Best sources of dietary fiber for preventing diarrhea:

  • Whole grains: Whole-grain foods such as rice, oats, and quinoa are rich in fiber. These foods contain both soluble and insoluble fibers that help regulate bowel movements.
  •  Fruits: Fresh fruits such as apples, bananas, strawberries, raspberries, pears, oranges are excellent sources of fiber. They also provide vitamins and minerals essential for overall health.
  • Vegetables: Leafy greens like spinach and kale are high in fiber, along with other vegetables like broccoli, carrots sweet potatoes.
  • Legumes: Beans (black beans), lentils (green or brown), and chickpeas (garbanzo beans) all offer a significant amount of soluble and insoluble fibers that aid in digestion.
  • Nuts & seeds: Nuts like almonds & walnuts have high amounts of fiber per serving size; Chia Seeds are another great source packed with omega-3 fatty acid

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Final Thoughts

Fiber is an excellent addition to your diet if you are experiencing diarrhea. 

Not only does it help regulate bowel movements, but it also aids in the absorption of water and nutrients. 

You can find fiber-rich foods in a variety of sources, including fruits, vegetables, whole grains, and legumes. 

While fiber can help, don’t forget to drink enough water and avoid things that can worsen the condition, such as alcohol, caffeine, and dairy. 

That being said, you should always visit a doctor for further evaluation if the diarrhea is not getting better. This will help determine your root cause of diarrhea which can allow for proper management.

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