A virus but not necessarily. During an episode of diarrhea, light or persistent, it is necessary to know the foods to be favored and those to be avoided. And we don’t always make the right choices. Reminder of Charline Wirth, dietitian-nutritionist.
During episodes of acute diarrhea, the body loses water and salt. It is essential to compensate for these losses. Temporarily modifying your diet by eating suitable foods is one of the measures you can take yourself. Often diarrhea is associated with a lack of appetite, but it is advisable to eat properly, split meals and eat
to his hunger. But what to eat when you have diarrhoea? What drinks do you prefer? Discover the advice of Charline Wirth, dietitian-nutritionist.
1. Cooked carrot
Carrots are rich in soluble fibre, which helps to retain water in the intestines by forming a viscous gel, and thus to regulate the transit. Cooked carrot softens and repairs the intestinal mucosa. It contains vitamin C, essential for cell healing in the event of irritation. “Eaten mashed or steamed, the carrot is a vegetable that is in season all year round, summer and winter, which should not be deprived in case of diarrhea“explains Charline Wirth, dietitian-nutritionist. Good to know: raw vegetables are to be avoided in case of diarrhoea.
2. Cooked zucchini
Just like the carrot, cooked zucchini contains soluble fiber. “Choose a rather young and small zucchini, because the more it grows, the more it contains insoluble and irritating fibers, which accelerate intestinal transit.“In general, in case of diarrhea, vegetables from the squash family are well tolerated, such as pumpkin, butternut squash or even pumpkin. “Ideally, the vegetables should be well cooked. Privilege steam cooking or roasting in the oven, but absolutely avoid frying your vegetables in fat,” says the specialist.
3. Vegetable broth
The vegetable broths is particularly recommended in case of diarrhoea. “Vegetable broth is very rich in mineral salts, since it is the vegetable cooking water, allowing excellent rehydration. On the other hand, it is preferable to consume the broth without vegetables containing insoluble fiber, such as leeks, cabbage, shallots, Jerusalem artichokes, black radish or
breaded“, advises the dietitian.
4. White rice
The colon and intestines are strained during diarrhea. Reabsorption in the large intestine is impaired: water stagnates in the colon, then ends up being evacuated with the waste products of digestion. Well-cooked and white rice is a cereal without residue, which does not cause waste and brings consistency to the stool. Moreover, the consumption of rice leaves the intestines at rest. Drinking rice water can also be effective for mild to moderate diarrhea. “It is advisable to consume white or basmati rice, but avoid brown rice, bulgur, wheat and spelled, accelerators of intestinal transit. Buckwheat is still too little known today. Yet, it is extremely high in soluble fiber. Use in the form of flour to make pancakes, buckwheat can be effective in case of diarrhea“, underlines the nutritionist.
5. Baked apple
Just like vegetables, fruits should be eaten cooked in case of diarrhoea. “There apple, rich in pectin, keeps water in the intestines, thanks to its power of viscosity. In case of liquid stools, the cooked apple brings consistency to the stool. This fruit does not slow down intestinal transit, but acts as a regulator, which makes it possible to correct certain digestive disorders such as diarrhea“, details Charline Wirth.
6. Ripe, cooked banana
Banana absorbs excess liquid at the intestinal level, resulting in a slight slowing down of transit. Bananas should be eaten cooked and ripe in case of diarrhoea: “the greener it is, the higher it is in resistant starch, i.e. starches are not absorbed by the small intestine.”
7. Cooked quince
“THE quince cooked is rich in pectin and tannins. This fruit slows transit through the intestinal mucosa, limiting motility in the digestive tract.“By the way, rhubarb, oilseeds and dried fruits should be avoided in case of diarrhea.
8. Cooked pressed cheese
“In case of diarrhoea, it is possible to consume cooked pressed cheeses, such as Emmental or Comté, because they contain very little lactose.” On the other hand, milk and soft cheeses should be avoided, lactose being difficult to digest, it can disrupt transit.
9. Steamed white fish
White fish contain highly digestible proteins and regulate feelings of discomfort. In case of diarrhoea, white fish, such as hake, cod or flounder must be steamed. Fried or breaded fish should be avoided. “Salmon, trout and panga should be avoided, especially if they are farmed fish, even if in France, they are less loaded with antibiotics”, recommends Charline Wirth.
10. Chicken (skinless)
Poultry, such as turkey or chicken, contain easily digestible lean proteins. “Poultry should be eaten without skin, whose preferred cooking methods are in the oven or in the frying pan”.
Fats: preferably raw and virgin oils
Fat is not to be excluded from his diet in case of diarrhea. On the contrary, if it is raw and virgin, vitamin E is preserved. “THE assimilable vegetable oils are recommended, as olive oil, rich in omega-3, walnut or sesame oil. It is best to eat them raw. However, if you decide to brown food, do not overheat the oil. When she
reaches the smoking point, fatty acids change and become trans, bad for transit and general health“, explains the nutritionist.
Infusions: mint, lemon balm and passionflower especially
On the side of infusions, green tea, chamomile and verbena support the intestinal system in case of diarrhoea. “infused mint, for example, regulates intestinal spasms. There lemon balm is also antispasmodic, like passion flower. After episodes of diarrhea a course of probiotics may be considered to reseed the intestinal flora. When transit is accelerated, the microbiota is impacted. Also, the blonde psyllium keeps water in the intestines and regulates intestinal transit.” Activated charcoal is also a good way to fight diarrhea. It has a very effective absorption power, especially on toxins and intestinal viruses. Activated charcoal helps cleanse the intestines, and tends to slow transit. “Charcoal is also effective in cases of long Covid, with the virus staying for months in the intestines. When I recommend a cure to people who consult me, they tell me to regain vitality.
Avoid magnesium-rich waters that irritate the intestines
During diarrheal episodes, “it is advisable toincrease your water intake at least half a liter compared to usual in order to compensate for water loss. Avoid all mineralized waters rich in magnesium, such as Hépar® or Contrex®. The magnesium in water is irritating to the intestines, unlike the magnesium in fruits and vegetables. It is necessary to favor weakly mineralized waters, such as Mont Roucous® or Montcalm®. Tap water can be consumed, but with filtering means. As for sparkling water, it is irritating to the intestines, because of the carbon dioxide. THE coffee is also to be avoided, because it is stimulating for intestinal transit,” explains the dietitian-nutritionist.
Thanks to Charline Wirth, dietitian-nutritionist.