Majority of people may have experienced loose bowel movement at least once in their lifetime. Acute diarrhea may last for a day or two as a result of consuming contaminated food or food poisoning. It can also be caused by viruses, such as in gastroenteritis (commonly referred to as the stomach flu); side effects of medications, particularly during antibiotic therapy, chemotherapy, or radiation therapy; food intolerances; travel; and even stress.

Do you have a habit of popping anti-diarrheal medications the moment your stool turns watery? This is not a good idea. Excreting toxins from your gut is very important. Thus, the loose bowel movement. Immediately resorting to taking anti-diarrhea medications such as loperamide will slow down intestinal motility or movement. Therefore, rendering you unable to flush out all toxins. You can take anti-diarrhea medication if the only thing that comes out is water and no solid waste. The primary goal is to prevent dehydration.

During the recently concluded First Medical Nutrition Summit by the Nutritionist Dietitians’ Association of the Philippines, Arlene Escuro recommended the use of soluble fiber as an initial intervention for diarrhea instead of anti-diarrheal medications. Arlene is a fellow of the American Society for Parenteral and Enteral Nutrition and a former nutrition support registered dietitian nutritionist at the Cleveland Clinic in Ohio.

Fiber? You ask. Isn’t that supposed to be avoided when you are having loose bowel movement? Yes and no. Fibers were not created equally. There are two types of fiber. One slows down digestion and the other speeds it up. An individual having diarrhea must avoid insoluble fiber from most whole grains, nuts, and the skin of vegetables, as well as, raw vegetables. Insoluble fiber does not dissolve in water and does not ferment much in the colon. It adds bulk to stool and stimulates the movement of stool in the intestines. On the other hand, a person suffering from diarrhea must consume soluble fiber. This type of fiber absorbs water and dissolves in water to form a gel-like substance. Thus, not only slowing the movement of stool but also aid in forming stool. You may still experience a more frequent bowel movement while toxins are being excreted but you will observe softer stools that are more formed instead of watery stools. It is important to drink lots of water to stay hydrated, as well as, to ensure that the soluble fiber works.

What then are the sources of soluble fiber that are locally and readily available to us? You can have some oats cooked in water or with added soymilk. Do not use cow’s milk or other animal-based milk products. Plant-based milk from rice, oats, and soy are safer. You can also boil or bake some sweet potatoes commonly known as kamote. Eat some bananas, apples, papaya or pear. You can also buy psyllium fiber at a local grocery store or drug store. Mix it with water until gel-like in consistency and drink immediately. Ground flaxseeds and chia seeds added to water will also provide a good source of soluble fiber. In addition to soluble fiber sources, you can have some rice porridge or lugaw as an energy source. You may add a pinch of salt to help balance your electrolytes and prevent dehydration.

Aside from soluble fiber, it would help to stay hydrated throughout the day. You can have isotonic beverages or sports drinks to replenish electrolyte stores. Drink these after every bowel movement. Another option is oral rehydration salts, which are widely available in pharmacies.

Another home remedy to include in managing diarrhea is to consume tea. Diarrhea is often accompanied by bloating, painful spasms, and nausea. Therefore, you will need something to calm your stomach upset. But which tea is best? After all, there are certain types of teas that could help increase the rate of digestion, especially the slimming teas that have laxative effects. This will worsen your diarrhea. The real tea only comes from the plant Camellia sinensis, which is made into matcha, green tea, black tea, and oolong tea. Tea can act as a potent cleanser of toxins in the gut. Teas are also considered prebiotics because they are abundant in the plant chemical or phytonutrient polyphenols that could help feed and proliferate beneficial bacteria in the intestines to help balance the gut microbiome.

Herbal teas that do not originate from the Camellia sinensis plant but have beneficial effects on calming the digestive system include ginger tea, peppermint tea, and chamomile tea. You can boil some fresh ginger and dried or fresh peppermint leaves. Peppermint tea and chamomile tea are readily available in convenient teabags in grocery stores.

Lastly, you need to add probiotics to your intake to help balance your gut microflora or gut microbiome. Probiotics come from live beneficial bacteria sources like water kefir and kombucha. You can also opt to take probiotic supplements for a few days. These are available in capsule and liquid form, sold in drug stores. Do not hesitate to ask the registered pharmacists for recommendations.

When you experience diarrhea that lasts for more than two days, it is best to seek medical attention for proper diagnosis and management. If you come up with a fever or feel weaker despite hydration and consuming soluble fiber sources at home, do not think twice. Go and seek immediate medical attention.