For many, milk is a staple of a healthy diet, but when you are experiencing digestive upset, particularly diarrhea, consuming it can often exacerbate the problem rather than help. The key reason for this lies in lactose, the natural sugar found in milk.
The Problem with Milk and an Upset Stomach
When the intestinal lining is inflamed due to an infection or other irritant, the body's production of lactase, the enzyme needed to break down lactose, can be temporarily suppressed. This can cause a temporary or secondary lactose intolerance, even in people who normally have no issue digesting dairy.
When undigested lactose reaches the large intestine, it draws water into the bowel and interacts with gut bacteria, a process that produces excess gas, bloating, and watery stools. This creates a vicious cycle where the diarrhea makes it harder to digest lactose, and the inability to digest lactose, in turn, worsens the diarrhea.
Furthermore, the fat content in whole milk can be difficult to digest for an already sensitive digestive system. Fatty and greasy foods can increase intestinal contractions, causing further irritation and potentially prolonging symptoms.
When Dairy Can Be a Friend: Probiotic Exceptions
Not all dairy is created equal when it comes to gut health. Fermented dairy products like yogurt and kefir are often tolerated better than regular milk and may even be beneficial for a running tummy.
- Probiotic-Rich Yogurt: Look for yogurts containing live and active bacterial cultures, such as Lactobacillus and Bifidobacterium strains. These probiotics can help repopulate your gut with beneficial bacteria and restore microbial balance, which can shorten the duration of infectious or antibiotic-associated diarrhea. It is best to choose a plain, low-fat yogurt with minimal added sugar to avoid further irritation.
- Kefir: A fermented milk drink, kefir also provides probiotics that can support gut health. Similar to yogurt, it is crucial to find a low-sugar option and assess your personal tolerance carefully before consuming.
Safe Fluids and Foods for a Running Tummy
When your stomach is upset, proper hydration is paramount to prevent dehydration, a serious risk with persistent diarrhea. The focus should be on clear, easily digestible fluids and bland foods.
Recommended Fluids
- Oral Rehydration Solutions (ORS): These specialized drinks, like Pedialyte, provide the ideal balance of water, sugar, and electrolytes to replace what the body loses.
- Water: Simple and effective. Take small, frequent sips to avoid overwhelming your system.
- Clear Broth: Chicken or beef broth can help replenish lost sodium.
- Diluted Juices: Diluted apple juice, for example, can be easier to tolerate than full-strength sugary drinks.
- Herbal Tea: Caffeine-free teas like ginger or chamomile can help soothe the stomach.
Bland Foods to Reintroduce
The BRAT diet is a time-tested approach to easing back into solid food.
- Bananas: High in potassium, which is lost during diarrhea.
- White Rice: A starchy, binding food that is easy to digest.
- Applesauce: Easy to digest and contains pectin, which can help firm up stools.
- Toast: Plain white toast is a good option. Avoid whole-grain bread for now, as fiber can aggravate diarrhea.
- Boiled Potatoes: Peeled and plain, they offer simple carbohydrates.
- Lean Protein: Small amounts of cooked, skinless chicken or fish are acceptable once you can tolerate solid food.
A Comparison of Dairy and Alternatives
| Item | Lactose Content | Probiotic Benefit | Fat Level | Suitability During Diarrhea |
|---|---|---|---|---|
| Regular Milk | High | None | Varies (High/Low) | Generally Not Recommended |
| Low-Fat Probiotic Yogurt | Moderate (Fermented) | Yes (Live cultures) | Low | Often Beneficial (Personal tolerance varies) |
| Lactose-Free Milk | None | None | Varies (High/Low) | Acceptable (Less likely to cause issues) |
| Oat Milk | None | None | Low | Acceptable (Usually well-tolerated) |
| Almond Milk | None | None | Low | Acceptable (Usually well-tolerated) |
| Oral Rehydration Solution | None | None | None | Highly Recommended (For hydration) |
What to Avoid Eating and Drinking
Just as important as knowing what to consume is knowing what to avoid while recovering from diarrhea.
- Fatty and Greasy Foods: Fried foods, fatty meats, and rich gravies can worsen symptoms.
- Spicy Foods: Irritate the intestinal lining.
- Caffeine and Alcohol: Both are diuretics and can lead to dehydration; caffeine also stimulates the gut.
- High-Sugar Drinks: Fructose and other sugars can draw more water into the bowel, worsening watery stools.
- High-FODMAP Foods: Some people, especially with IBS, may react to certain carbohydrates found in foods like beans, broccoli, and apples.
- Artificial Sweeteners: Sugar alcohols like sorbitol can have a laxative effect.
Conclusion
For a running tummy, regular milk is typically not a good idea due to the potential for temporary lactose intolerance and its fat content. Instead, prioritize rehydration with oral rehydration solutions and stick to bland, easy-to-digest foods like those in the BRAT diet. Low-fat, probiotic-rich fermented dairy like yogurt can sometimes be beneficial by helping to restore gut flora, but individual tolerance should be considered. By making smart dietary choices, you can help your digestive system recover faster and minimize discomfort. For more information on lactose intolerance, consult a resource like Johns Hopkins Medicine at Lactose Intolerance | Johns Hopkins Medicine.
