6 top tips for dealing with diarrhoea

It’s estimated that there are around 17 million cases of gastrointestinal infections in the UK each year, many of which involve diarrhoea.¹² So why are we still so uncomfortable talking about it?

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

Although diarrhoea can be uncomfortable and disruptive, understanding its possible causes and knowing how to manage symptoms can help you take better care of your gut health.

What is diarrhoea?

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

If diarrhoea is persistent, severe, recurrent or accompanied by other concerning symptoms, it’s important to speak to a healthcare professional rather than simply trying to manage it yourself.

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.

How to manage diarrhoea naturally

Tackling diarrhoea isn’t a one-size-fits-all solution. The best approach depends on what’s causing your diarrhoea and how your body responds to different dietary and lifestyle changes.

Here are some strategies you may like to try:

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 one of the 18 types of prebiotic fibre found in our Chuckling Goat Complete Prebiotic powder. 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 10 g daily serving of Chuckling Goat Complete Prebiotic contains 700 mg of psyllium husk.

You may prefer to start with psyllium husk on its own and then gradually introduce Complete Prebiotic as part of a broader approach to increasing your fibre intake.

5. Avoid nicotine

Nicotine, found in cigarettes and other tobacco products, can stimulate the digestive system, increasing gut motility and potentially worsening diarrhoea.¹⁵ Cigarette smoking is also a major risk factor for gastrointestinal disorders, such as Crohn’s disease (CD).¹⁶

6. Daily pelvic floor exercises

If you are suffering with urgency or incontinence, pelvic floor exercises can also be beneficial. Strengthening the pelvic floor muscles helps improve control over bowel movements and reduces the risk of accidents.¹⁷¹⁸¹⁹ Pelvic floor exercises can be found on health websites like the NHS or HSE, YouTube tutorials, mobile apps such as “Squeezy“, or by consulting a pelvic floor physical therapist for personalised guidance.

Take control of your gut health

Diarrhoea can be embarrassing to talk about, but it’s an extremely common digestive symptom. Understanding potential triggers, staying hydrated and making gradual dietary and lifestyle changes can help you manage symptoms.

If you’re looking for a more comprehensive approach to your gut health, take a look at our guide: What IS a gut health protocol, anyway?

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

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