Introduction
Diarrhea after working out is a common occurrence that can be uncomfortable and disruptive to your routine. In order to find relief, it’s important to understand what could be causing the issue and how you can treat it. This article will provide 8 tips on how to stop diarrhea after working out, so that you can get back to your regular activities as soon as possible.
Increase Your Fluid Intake
One of the most important things you can do when experiencing diarrhea after a workout is to increase your fluid intake. This helps replace the fluids and electrolytes lost due to the diarrhea. According to Dr. Mark Hyman, a physician and New York Times best-selling author, “By drinking more fluids, you not only replace the lost water but also help move the intestinal contents along.”
Benefits of Increasing Fluids
Increasing your fluid intake can help relieve abdominal cramps, reduce inflammation in the gut, and restore balance to your body’s electrolyte levels. It can also help soften stools, making them easier to pass. Additionally, drinking more fluids can boost your energy levels and help you stay hydrated during your workouts.
Types of Fluids to Drink
When increasing your fluid intake, it’s important to drink fluids that are hydrating and replenishing. Water is the best choice, but you can also try coconut water, sports drinks, or an electrolyte-replacement beverage. You can also add fresh lemon or lime juice to your water to give it a flavor boost.
Avoid High-Fiber Foods
High-fiber foods can be difficult to digest and can cause a number of gastrointestinal issues, including diarrhea. To avoid this, it’s best to limit your intake of high-fiber foods when experiencing diarrhea after working out.
Why High-Fiber Foods Should be Avoided
High-fiber foods can irritate the digestive tract and make diarrhea worse. They can also slow down digestion and make it harder for your body to absorb nutrients. Additionally, high-fiber foods can cause bloating and gas, which can be uncomfortable after a workout.
Examples of High-Fiber Foods
Examples of high-fiber foods include beans, legumes, whole grains, nuts, seeds, fruits, and vegetables. If you’re experiencing diarrhea after a workout, it’s best to limit your intake of these foods or avoid them altogether until your symptoms subside.
Eat Bland Foods
Eating bland foods can help reduce irritation in the digestive tract and ease symptoms of diarrhea. These foods are easy to digest and help keep your stomach from becoming overly full or bloated.
Benefits of Eating Bland Foods
Bland foods are typically low in fiber and fat, which makes them easy to digest. They can also provide essential nutrients and help replenish electrolytes that have been lost due to diarrhea. Additionally, eating bland foods can help you feel fuller for longer, reducing the urge to snack between meals.
Examples of Bland Foods
Examples of bland foods include plain white rice, boiled potatoes, cooked carrots, applesauce, oatmeal, toast, crackers, and bananas. You can also try soups and broths that don’t contain any spices or added ingredients.
Take Probiotics
Probiotics are beneficial bacteria found in certain foods and supplements. Taking probiotics can help restore balance to the gut flora and reduce symptoms of diarrhea.
What are Probiotics?
Probiotics are live microorganisms that can help maintain a healthy digestive system. They can help reduce inflammation in the gut, improve nutrient absorption, and regulate bowel movements. Probiotics can also help strengthen the immune system and reduce the risk of infection.
Benefits of Taking Probiotics
Taking probiotics can help reduce symptoms of diarrhea, such as abdominal pain, cramping, and bloating. Additionally, probiotics can help improve the absorption of nutrients and boost your overall health. According to a study published in the International Journal of Molecular Sciences, “The use of probiotics has been associated with improved immune function, protection from pathogenic infections, and better digestion.”
Avoid Caffeinated and Alcoholic Beverages
Caffeinated and alcoholic beverages can worsen symptoms of diarrhea and should be avoided when experiencing this condition.
Reasons to Avoid Caffeinated and Alcoholic Beverages
Caffeine and alcohol can both irritate the digestive tract and make diarrhea worse. They can also cause dehydration and disrupt the balance of electrolytes in the body. Additionally, caffeine and alcohol can aggravate existing digestive issues, such as irritable bowel syndrome (IBS).
Alternatives to Caffeinated and Alcoholic Beverages
When experiencing diarrhea after working out, it’s best to stick to hydrating, non-caffeinated beverages. Water is always a good choice, but you can also try herbal teas, coconut water, kombucha, and other electrolyte-replacement drinks. Additionally, you can try low-sugar, non-alcoholic beer or wine for a refreshing alternative.
Stick to Low-Fat Foods
Eating low-fat foods can help reduce symptoms of diarrhea and make it easier for your body to digest food.
Why Low-Fat Foods are Beneficial
Low-fat foods are easier to digest than high-fat foods, making them less likely to trigger symptoms of diarrhea. They can also help reduce inflammation in the digestive tract and help maintain a healthy balance of gut bacteria. Additionally, low-fat foods are typically low in calories, making them a great option for those looking to lose weight.
Examples of Low-Fat Foods
Examples of low-fat foods include lean proteins, such as chicken, fish, and turkey; low-fat dairy products, such as yogurt and cottage cheese; fruits and vegetables; and whole grains, such as oats, quinoa, and brown rice.
Conclusion
Diarrhea after working out can be a nuisance, but it doesn’t have to derail your routine. By following these 8 tips, you can find relief from your symptoms and get back to your regular activities. Increasing your fluid intake, avoiding high-fiber foods, eating bland foods, taking probiotics, avoiding caffeinated and alcoholic beverages, and sticking to low-fat foods can all help reduce symptoms of diarrhea and make you feel better faster.
It’s important to note that if your symptoms persist for more than 24 hours, you should consult your doctor. They may be able to recommend additional treatments or medications to help you find relief.
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