If you’ve ever had a long, unexpected trip to the toilet, you know how weak it can leave you feeling. Be it from food poisoning, a stomach bug, or something else, excessive stooling, which can also be called diarrhea, drains your body of energy, water, and essential nutrients. Nobody enjoys being stuck in the toilet, but when it happens, the next important thing is regaining your strength.
Several things can make you visit the toilet more times than usual. It could either be eating contaminated or spoiled food, infections from bacteria (like Salmonella), viruses (like Rotavirus), and parasites (like Giardia). You may also stool excessively when you react to dairy products because, perhaps, your body lacks the enzymes to digest lactose properly.
Additionally, some people’s digestive systems can’t handle too much pepper or grease. Also, antibiotics and certain medications can disrupt gut bacteria, causing loose stools.
More importantly, stress and anxiety can equally contribute to having diarrhea. The list is endless. Irritable Bowel Syndrome (IBS), excessive alcohol or caffeine, food allergies, and underlying health conditions can also cause excessive stooling.
What it does to your body
Diarrhea isn’t just an inconvenience; it has real effects on the body. The World Health Organization (WHO) warns that diarrhea can lead to dehydration, electrolyte imbalance, and severe weakness if not managed properly. In extreme cases, prolonged diarrhea can even be life-threatening, especially in children and older adults.
Some effects include dehydration, fatigue and weakness, muscle cramps, dry mouth and skin, and even sudden weight loss.
READ ALSO: Diarrhea diet food list – what foods should I eat when I have diarrhea?
Helpful tips
If your stomach has finally calmed down, and you’re looking to rebuild your strength, here’s what to do:
Drink plenty of fluids
Your body loses a lot of water during excessive stooling. Drink oral rehydration solutions (ORS), water, coconut water, or homemade salt-sugar solutions to restore lost fluids. WHO recommends ORS as one of the most effective ways to rehydrate after diarrhea.
Eat easily digestible foods (BRAT Diet)
The BRAT diet—Banana, Rice, Applesauce, and Toast—is gentle on the stomach and helps firm up stools. These foods provide essential nutrients without overwhelming your digestive system.
Take electrolyte-rich drinks
Drinks containing sodium, potassium, and magnesium (like ORS, sports drinks, or coconut water) help restore balance and prevent muscle cramps.
Avoid dairy and fatty foods
Dairy can be hard to digest after diarrhea, so skip milk, cheese, and heavy meals for a while. Instead, focus on simple carbs like plain rice, boiled potatoes, and soft bread.
Eat small, frequent meals
Instead of loading up on food at once, eat small meals throughout the day. If your stomach is still sensitive and overwhelming, it can trigger another episode of diarrhea.
Sip ginger or peppermint tea
Ginger tea helps reduce nausea and soothes the stomach, while peppermint tea can relieve bloating and cramps.
Rest and sleep well
Your body needs time to recover. Don’t rush back into intense activities—get enough rest to allow your system to reset.
Take probiotics
Probiotics (found in yogurt, fermented foods, or supplements) help restore good bacteria in the gut, improving digestion and preventing future stomach issues.
Avoid caffeine and alcohol
Coffee, energy drinks, and alcohol can further irritate your stomach. Stick to water, tea, and rehydration solutions for now.
Take zinc supplements
WHO recommends zinc supplementation for children with diarrhea because it helps repair the gut lining and improves immune function. Adults can also benefit from foods rich in zinc, like nuts, beans, and lean meat.
