Battaglia C, Salvatori M, Maxia N, Petraglia F, Facchinetti F, Volpe A
(2022) 12:e059834
Flexible window: Useful for shift work, travel, or training days
This can result in potential side effects and other risks
Temporarily focus on these easy-to-digest options: Starches: White rice, rice cakes, saltine crackers, white toast, plain mashed potatoes (avoiding heavy butter/cream) Proteins: Lean sources like baked or grilled chicken breast (skinless), baked fish, or eggs Fruits: Bananas, unsweetened applesauce, and canned peaches Vegetables: Cooked carrots, soft squash, or peeled, seedless vegetables You should also temporarily avoid two major categories of gut irritants: Spicy foods: Chili peppers and strong spices can irritate the stomach lining Simple sugars/sweeteners: Sugary drinks and products containing artificial sweeteners or sugar alcohols (like sorbitol or xylitol) can draw water into the colon, making diarrhea worse Eating small, frequent, low-fat meals Eating a large meal sends a strong signal to your digestive system, which can trigger the motility changes that cause diarrhea
Nutrients are absorbed more efficiently directly through a vein versus your digestive system
