6 top tips for dealing with diarrhoea

It’s estimated that there are about 17 million cases of gastrointestinal infections (which include diarrhoea) annually in the UK.¹² So why are we so uncomfortable discussing it?

Diarrhoea is a common digestive issue that most people have experienced at some point. It involves frequent, loose, watery stools and a sudden, urgent need to use the bathroom multiple times a day.

Acute diarrhoea typically lasts for a short period, usually 1 to 2 days, and is often caused by infections from viruses or bacteria, often picked up through contaminated food or water.
Chronic diarrhoea is a more persistent problem, lasting for more than 3 to 4 weeks, and can be a symptom of underlying conditions like irritable bowel syndrome (IBS), inflammatory bowel diseases (IBD), or malabsorption issues such as those seen in coeliac disease.³

While it’s often an uncomfortable topic to discuss, understanding the causes and how to manage it effectively is crucial for your health.

What causes diarrhoea?

Diarrhoea can be caused by a variety of factors, ranging from infections and medical conditions to food intolerances and medications. Common causes include:

Infections: Viruses (like norovirus and rotavirus), bacteria (such as E. coli and Salmonella), and parasites (Giardia) often cause acute diarrhoea, usually through contaminated food or water.
Medical conditions: Chronic conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and coeliac disease can lead to ongoing diarrhoea.⁴
Medications and intolerances: Antibiotics, certain medications, and intolerances to foods like lactose and fructose can disrupt digestion and cause diarrhoea.
Lifestyle factors: Excessive caffeine, alcohol, artificial sweeteners, and stress can also contribute to diarrhoea.

If you’ve ever had food poisoning, dental infections or a UTI, you may have lingering pathogen infections inside your gut. You can check for 14 separate pathogens (including E. coli and Salmonella) with our easy-to-use microbiome test. Check it out here.

Strategies for combatting diarrhoea

Tackling diarrhoea isn’t a one-size-fits-all solution. Here are some approaches you may like to try. We recommend one approach at a time until you find the solution(s) that works for you!

1. Eat smaller meals

Consuming smaller, more frequent meals can ease the digestive burden on your gut. You don’t have to reduce the amount of food you’re having in a day, but aim to divide your current meals into five or six smaller portions through the day.⁵

2. Avoid trigger foods

Limit or avoid foods or drinks that may stimulate your colon, e.g. alcohol, coffee, high-fat meals, chilli or spicy foods, artificial sweeteners, or any foods you have identified as troublesome.⁶

3. Psyllium husk

Psyllium husk can help firm up stools and reduce diarrhoea by absorbing excess water and adding bulk to your digestion.⁷⁸ This can be a game-changer for anyone struggling with diarrhoea.⁹¹⁰

Start with 1500 mg/day and monitor how your body responds. This may be sufficient to make a difference for you! Gradually increase if further improvement is needed and you’re tolerating the fibre well. Common dosages of psyllium are 5-15 g/day.¹¹¹² There is great evidence for psyllium husk with many people taking up to 30-40 grams/day for its various benefits.¹³

NB: For psyllium husk to work properly and prevent digestive discomfort, you should always drink at least one glass (250 ml) of water with each dose. (Psyllium husk has beneficial effects in both diarrhoea and constipation, so no need to fear if you struggle with constipation too!).¹⁴

4. Complete Prebiotic

Psyllium husk is also contained in our Complete Prebiotic powder along with 17 other types of prebiotic fibre! If you have a sensitive digestive system, we recommend starting with 1/4 TSP per day for the first week, increasing to 1/2 TSP the next week, and gradually building up to the full 10g dose.

Each daily dose of 10 grams of Chuckling Goat Complete Prebiotic contains 700 mg of psyllium husk. You may want to start with psyllium husk to help alleviate your diarrhoea and then gradually introduce the Complete Prebiotic to benefit from a broad-spectrum prebiotic supplement.