While intermittent fasting offers numerous weight loss and health benefits, an upset stomach and digestive discomfort, like diarrhea, can sometimes occur, disrupting your fasting routine.
Fear not, I have good news! In this blog post we’ll explore five simple yet effective strategies to help you steer clear of diarrhea after your intermittent fasting window.
What is Intermittent Fasting?
INTERMITTENT FASTING involves cycling between periods of eating and fasting. During the fasting periods, you abstain from consuming calories, while during the eating periods, you consume your meals and calories as usual.
The idea of intermittent fasting is to give your body a break during hours of fasting from calorie intake and constant digestion.
Intermittent fasting allows you to choose when to eat and when to take a break. This is accomplished by following a specific fasting method of your choice. Some of these methods include OMAD (one meal a day), alternate-day fasting or the most common 16:8 and 18:6 methods. You have periods of ‘feasting’ when you enjoy delicious meals, and then you have periods of fasting where you give your tummy a timeout. Intermittent fasting is not an eating disorder and it absolutely is NOT about starving yourself.
Instead, the primary goal is about mindful eating and teaching your body to use its fat stores for fuel.
Diarrhea and Fasting
Alright, diarrhea and fasting! It can be a real thing, so let’s take a few minutes to dive in and discover how to keep your fasting journey smooth and comfortable!
What causes diarrhea after intermittent fasting?
Experiencing watery stools or diarrhea after intermittent fasting can be a common problem for fasters. The causes of diarrhea are often due to a few different reasons.
Fasting can lead to changes in bowel movements, as well as your digestive system, such as increased acid production or altered gut bacteria, which may result in loose stools.
Intermittent fasting often involves changes in eating patterns and meal timings, which can lead to abrupt shifts in dietary habits. Introducing new and/or unfamiliar foods or consuming larger quantities of food during your eating window may overwhelm your digestive system and trigger digestive upset, including diarrhea.
Increased Stress and Anxiety, as well as Dehydration during fasting periods can also contribute to digestive issues.
Additionally, increased fiber intake may be a cause for digestive upset. Some people may opt for high-fiber foods during eating periods to promote satiety and overall health. However, a sudden increase in fiber intake can also overwhelm the digestive system and be a cause of diarrhea.
Lastly, some people’s bodies simply react differently to fasting and sudden dietary changes. Diarrhea, may be a temporary side effect as your body adjusts to the new eating pattern.
5 Ways to Avoid Diarrhea After Intermittent Fasting
Now, let’s talk about 5 best tips to avoid diarrhea after periods of fasting so that you can fully enjoy the many benefits of fasting.
TIP #1: TAKE THINGS SLOW!
If you want to avoid severe symptoms, like diarrhea, after intermittent fasting, it is extremely important that you gradually adjust eating patterns and reintroduce foods slowly. Gradually transition into intermittent fasting by slowly extending fasting periods and adjusting eating windows over time.
5 Ways to Avoid Diarrhea after Intermittent Fasting Window
It’s important to be patient and it’s generally a good idea to start with easily digestible healthy diet options like healthy fats, lean proteins, fruits, and vegetables when trying to prevent bowel issues.
This gradual approach allows your body to adapt to changes in meal timings, reducing the likelihood of digestive upset. Finally, it’s very important to monitor portion sizes and be very careful not to break your fast with large meals or a binge. Bingeing after an intermittent fast can lead to adverse side effects including chronic diarrhea, blood sugar spikes, and potential setbacks in weight loss goals.
HERE are 8 best foods for breaking your intermittent fast gently and safely!
TIP #2: STAY HYDRATED!
Staying hydrated and getting enough water should most definitely be at the tippy top of your intermittent fasting priority list. Dehydration can easily contribute to digestive issues like diarrhea. Drink plenty of water during fasting periods to prevent severe dehydration and regulate digestion. Aim to consume adequate intermittent fasting-friendly fluids throughout the day, including lots of water, sparkling water, black coffee, herbal teas, and electrolyte-rich beverages.
TIP #3: CHOOSE YOUR INTERMITTENT FAST-BREAKING FOODS WISELY!
It’s very important to choose foods wisely when it comes to your first meal and breaking your intermittent fast. When trying to keep your tummy happy, first, identify and steer clear of foods that may trigger adverse effects and gastrointestinal symptoms. These foods might include spicy foods, fatty foods, and foods packed with additives and artificial sweeteners. Instead, opt for easily digestible foods immediately following your fasting period. Focus on incorporating lean proteins like chicken and eggs, healthy fat foods like avocados, and my all-time personal favorites APPLE CIDER VINEGAR and HOMEMADE BONE BROTH.
*BONUS TIP: Be mindful of your fiber intake and gradually increase fiber-rich foods in your diet to avoid overwhelming the digestive system.
TIP #4: TRY TO CHILL OUT!
Stress and anxiety can absolutely affect digestion. When you’re stressed during intermittent fasting, your body releases hormones that can affect digestion, leading to diarrhea and other digestive issues. Stress can make your digestive system work too fast or too slow, causing discomfort and disruptions in your body’s natural rhythm.
Practice stress-reducing techniques like deep breathing, meditation, yoga, or mindfulness to help control stress-related gastrointestinal tract issues.
TIP: 5: CONSIDER PROBIOTIC FOODS
Adding more probiotic foods to your daily routine can be a great strategy when trying to regulate bowel function and avoid diarrhea after intermittent fasting. Probiotic supplements or foods like Greek Yogurt and Kefir can help support gut health, fight against abdominal pain and reduce the risk of diarrhea. This is mainly because probiotics promote the growth of beneficial bacteria in the gut microbiota.
CLICK HERE to learn about my favorite probiotic product and how it not only helps calm my stomach, but helps with weight loss too.
The Final Tummy Rumble
By incorporating these strategies into your intermittent fasting routine, you can help minimize those annoying tummy rumblings and diarrhea after intermittent fasting. I sincerely hope your future intermittent fasting journey is filled with much success and belly bliss!
Have an absolutely BEAUTIFUL and BLESSED day!
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