Why Eating Healthy Can Cause Stomach Issues at First

Hey Angels and Alphas,

Switching from a diet rich in sugar and fats to a healthier one might seem straightforward, but it doesn’t always feel good immediately for everyone.

When you transition to healthier eating habits, your body undergoes an adjustment period. While some people experience no issues, others may deal with loose stools and frequent bathroom visits. This can be confusing, especially when you expect to feel better after cleaning up your diet.

The answer is generally yes—you will feel better. However, the journey to enjoying the full benefits of a healthier diet can come with some digestive challenges.

3 Reasons Your Healthy Diet Might Cause Stomach Issues

Understanding potential triggers for stomach discomfort is the first step in addressing this common issue. Here are three reasons why your new diet might not be sitting well:

Changes in Diet Can Affect the Gut Microbiome

The gut microbiome, a complex ecosystem of trillions of microbes, changes when your diet does. This transition is gradual and necessary for the body to adapt. During this period, symptoms like diarrhea may occur as your body hosts a new balance of microorganisms.

Over time, as you consistently consume nutritious foods, these symptoms should diminish. This adaptation period mirrors the body’s natural response to dietary changes, highlighting the need for patience and persistence.

The foods you eat significantly influence gut health. For example, fermented foods are rich in probiotics, which can help balance the gut. Foods like kefir and sauerkraut boost good bacteria like Lactobacilli, aiding digestion and strengthening the immune system. Garlic and onions contain prebiotics, which support the growth of beneficial gut bacteria and reduce harmful bacteria.

Although these changes lead to a healthier gut in the long term, initial adjustments might include digestive discomfort, such as diarrhea.

Increased Fiber Intake Can Cause Temporary Digestive Upset

Fiber is essential for feeling full and supporting digestive health. However, increasing fiber intake, especially insoluble fiber found in whole grains, can cause gas, bloating, cramping, and changes in bowel movements.

While fiber is crucial for health, your stomach may need time to adjust. A gradual increase in fiber—by about 5 grams per day until you reach the recommended 25 grams per day for women and 38 grams per day for men—can help ease this transition.

Increased Water Intake Can Affect Bowel Movements

Healthy eating often comes with a recommendation to drink more water. Hydration is vital for overall health, but rapidly increasing water intake can lead to more frequent bowel movements. Excess water can speed up food’s transit through your digestive system, resulting in loose stools. This rapid digestion might be a new experience for your gut.

Less Common Triggers for Stomach Issues

If symptoms persist, consider an elimination or FODMAP diet to identify the source of your stomach pain. FODMAPs—fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are carbohydrates that can be difficult to digest. Many healthy foods, such as fruits, vegetables, and grains, are high in FODMAPs and can cause gastrointestinal distress in sensitive individuals. However, only about 10% of the population needs to worry about this.

Consult with a healthcare provider if considering this dietary approach.

Tips for Creating a Healthy Diet

Short-term stomach issues shouldn’t deter you from pursuing a healthier lifestyle. Here are some tips to manage diarrhea when starting a new diet:

• Stay hydrated
• Avoid sports or energy drinks
• Track your fiber intake and avoid excessive amounts
• Limit alcohol and caffeine
• Check food ingredient lists for polyols, sweeteners that can cause diarrhea (e.g., sorbitol, xylitol, mannitol)
• Be kind to yourself

Experiencing diarrhea when starting a new diet is a common challenge. Your body often needs time to adapt to new eating habits, so some discomfort is normal. Persistence and a mindful approach to dietary changes can help you overcome these hurdles and enjoy the long-term benefits of healthier eating habits.

If these stomach issues persist or severely affect your quality of life, consult a medical professional. Remember, achieving health is a marathon, not a sprint. Gradual changes will help you reach wellness with resilience and a happy gut.