Many foods and beverages can trigger diarrhea in sensitive individuals. Understanding which foods commonly cause digestive upset can help you make better dietary choices and avoid uncomfortable symptoms.

Foods That Can Cause Diarrhea

Here are the main types of foods that commonly trigger digestive issues and diarrhea in sensitive people.

1. Sugar Substitutes and Artificial Sweeteners

Sugar alcohols and artificial sweeteners are common culprits of digestive problems, particularly when consumed in larger amounts.

Sugar Alcohols

Sugar alcohols like sorbitol, maltitol, isomalt, and lactitol can cause significant digestive issues. These sweeteners are poorly absorbed in your small intestine, which leads to diarrhea and gas.

Maltitol can cause diarrhea when consumed in high amounts. In one study, diarrhea occurred in 6 subjects taking about 92 grams of maltitol per day (1). Even smaller amounts can cause problems. In a study with children, just 25 grams of isomalt-containing sweets led to watery stools in some kids (2).

Lactitol appears to be particularly problematic. In one study, when people ate 40 grams of lactitol in chocolate, it caused significant increases in all digestive symptoms including diarrhea (3).

Tip
Check food labels for sugar alcohols, especially in “sugar-free” products. Common ones include sorbitol, maltitol, xylitol, and isomalt.

Other Artificial Sweeteners

Some artificial sweeteners can also trigger digestive issues, though they tend to be less problematic than sugar alcohols.

Tagatose, a low-calorie sweetener, can cause distension, nausea, and diarrhea. In one study, 29 grams of tagatose led to significantly more digestive symptoms compared to regular sugar (4).

2. Dairy Products

Dairy products are a major cause of digestive issues for people who can’t properly digest lactose, the sugar found in milk.

Lactose Intolerance

People who can’t properly digest lactose may experience diarrhea when consuming dairy products. In studies of lactose maldigesters, those who consumed lactose had significantly more diarrhea compared to those who didn’t (5). However, many people who think they’re severely lactose intolerant may be able to handle small amounts of milk without problems.

Removing lactose from infant formula has been shown to significantly reduce diarrhea duration in some studies (6).

A1 Protein in Milk

Recent research suggests that A1 beta-casein protein in regular milk may cause digestive issues in some people, even if they’re not lactose intolerant. Milk containing only A2 protein may cause fewer symptoms (7).

3. FODMAPs (Fermentable Carbohydrates)

FODMAPs are types of carbohydrates that can trigger digestive symptoms in sensitive people, especially those with irritable bowel syndrome.

What Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are poorly absorbed sugars found in many common foods.

A low-FODMAP diet can significantly reduce diarrhea in people with IBS. Studies show that people with diarrhea-predominant IBS following a low-FODMAP diet have fewer episodes of diarrhea compared to those on traditional diets (8).

Fructans

Fructans are a type of FODMAP found in wheat, onions, and garlic. They can worsen symptoms in children with IBS. In one study, about 78.2% of children had more abdominal pain when eating fructans (9).

Note
Common high-FODMAP foods include apples, pears, watermelon, milk, yogurt, beans, wheat products, onions, and garlic.

4. Fruit and Fruit Juices

Certain fruits and fruit juices can cause diarrhea, especially in young children.

Apple Juice

Apple juice is particularly likely to cause digestive problems. Children absorb apple juice carbohydrates poorly. In one study, 54% of children showed signs of malabsorption after drinking apple juice (10).

When children with diarrhea drink fruit juice, it can make their symptoms worse and last longer. In one study, apple juice increased diarrhea duration by about 23 hours compared to water (11).

High Fructose Fruits

Fruits with high fructose-to-glucose ratios can cause incomplete absorption and diarrhea. This includes apples, pears, and stone fruits. In research with children recovering from diarrhea, those who drank juices with high fructose content were more likely to have their diarrhea return (12).

5. Gluten

For some people with irritable bowel syndrome, gluten may contribute to digestive symptoms even without celiac disease.

A gluten-free diet can reduce bowel movements in people with diarrhea-predominant IBS. One study found that IBS patients on a gluten-free diet had significantly fewer loose stools (13).

6. Spicy Foods

Spicy foods, particularly those containing chili peppers, can trigger digestive symptoms in sensitive individuals.

People with diarrhea-predominant IBS experience more abdominal pain and burning when eating chili compared to healthy individuals. The capsaicin in chili peppers appears to cause gut hypersensitivity (14).

7. Coffee

Coffee can stimulate bowel movements and may cause diarrhea in some people.

In children, stopping coffee consumption has been linked to reduced illness. In one study, when toddlers who regularly drank coffee switched to a substitute, they had significantly less respiratory illness and showed modest improvements in growth (15).

8. Fiber Supplements

While fiber is generally healthy, certain types can cause digestive issues when consumed in large amounts.

Inulin

Inulin is a type of fiber that can cause digestive symptoms. At doses of 30 grams per day or higher, it significantly increases flatulence. At 60-80 grams per day, it causes even more gas and bloating, though it doesn’t typically cause diarrhea (16).

9. Fat Substitutes

Olestra, a fat substitute used in some snack foods, can cause digestive symptoms in sensitive individuals.

Studies show that olestra can cause loose stools, fecal urgency, and flatulence. These symptoms are usually mild to moderate and temporary (17).

10. Carbohydrate-Rich Foods

Foods high in certain carbohydrates can cause digestive issues, especially in people with malabsorption problems.

When people’s carbohydrate intake increases significantly, it can trigger chronic diarrhea in some children. In one study, reducing energy-dense foods and relying on natural appetite control helped resolve symptoms (18).

Warning
If you have persistent diarrhea lasting more than a few days, see your healthcare provider. Chronic diarrhea can lead to dehydration and nutrient deficiencies.

Practical Tips for Managing Food-Related Diarrhea

If you’re experiencing diarrhea related to certain foods, these strategies may help:

Keep a Food Diary

Track what you eat and your symptoms. This can help you identify trigger foods. Note the timing of symptoms, as some foods cause immediate reactions while others take hours. Also, try foods that may help with diarrhea.

Try an Elimination Diet

Remove suspected trigger foods for 2-4 weeks, then reintroduce them one at a time. This can help pinpoint specific problem foods.

Read Food Labels

Check ingredients lists for hidden sources of triggers like sugar alcohols, lactose, or high-FODMAP ingredients.

Consider Portion Sizes

Sometimes it’s not the food itself but the amount. Many people can tolerate small amounts of trigger foods but have symptoms with larger portions.

Tip
When trying new “sugar-free” or “diet” products, start with small amounts to test your tolerance before consuming full servings.

When to Seek Medical Help

While occasional diarrhea from certain foods is common, you should see a healthcare provider if you experience:

  • Diarrhea lasting more than 3 days
  • Severe abdominal pain or cramping
  • Blood in your stool
  • Signs of dehydration (dizziness, dry mouth, decreased urination)
  • Fever above 102°F (38.9°C)
  • Frequent episodes of diarrhea that interfere with daily life

The Bottom Line

Many common foods can trigger diarrhea in sensitive individuals. Sugar alcohols, dairy products, high-FODMAP foods, certain fruits, and spicy foods are among the most common culprits. By identifying your personal trigger foods and making appropriate dietary adjustments, you can often manage symptoms effectively.

Remember that everyone’s digestive system is different. What causes problems for one person may be perfectly fine for another. If you’re struggling with frequent diarrhea, consider working with a healthcare provider or registered dietitian to develop a personalized eating plan that works for you.

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