FODMAP Fit: Managing Runners Gut

FODMAP Fit: Managing Runners Gut

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There’s nothing quite like finishing you day with a run as the sun is starting to set. But for some, when following a low FODMAP diet, running is the last thing you want to do.

Running, more than many other physical activities is likely to result in stomach upset. This is due to the increased vibrations and disruptive movement to the gut whilst running. Those with IBS or other gut issues are more likely to develop runners gut as well.

Runners gut itself is caused by reduced blood flow to the gut, as blood is redirected to muscles that are working at a higher rate. Dehydration, sports drinks and type and timing of food before exercise can also impact the likelihood of runners gut symptoms.

So, what can you do to help manage this?

- Ensure you are adequately hydrated

- Leave a decent gap between eating and exercise (leave approximately 2-4 hours between your last main meal and running)

- Use foods and drinks before/during exercise that you tolerate well. If you’re unsure, practice these on shorter runs, or runs where there is a bathroom nearby, rather than leaving until race day

- Manage your intake of FODMAPs – I like to recommend avoiding high FODMAP triggers in the meal or even day prior to running

- If you are undertaking FODMAP challenges, keep in mind this may make it more likely for runners gut to develop


 12 week fodmap challenge

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