IBS, FODMAPS and Running
IBS, FODMAPS and Running
IBS symptoms affect many runners, and symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.
In the general population, it’s estimated that 20% of the population experience IBS like symptoms. Women are twice as likely as men to report having symptoms of IBS.
With regards to the runners, looking at a variety of studies with different groups of runners, it appears that 30% or more in some instances, reported symptoms of exercise induced IBS symptoms.
It’s a common issue discussed amongst the running community and a topic we have covered in Episodes 3, 23, 31 and 78, so if it’s an area of interest to you please check out the information we share in these episodes.
Today we’ll going to …
1. Discuss how the medical profession diagnose IBS and what may lead to exercise induced IBS
2. Review research on nutritional approaches for managing IBS in runners
3. Share our approach to investigating the root causes of IBS symptoms with some food tip suggestions
SHOW NOTES
(06:42)
An overview of IBS (Irritable Bowel Syndrome), what criteria the medical profession will use to make a diagnosis and what are the typical symptoms experienced.
(11:01)
Do the symptoms of exercise induced IBS differ from those experienced by other IBS sufferers?
(12:30)
What is going on physiologically to create exercise induced IBS like symptoms?
(14:48)
Are there any female factors to consider regarding IBS?
(16:58)
Reviewing the FODMAPS Diet as a way of managing exercise induced IBS symptoms and a 2021 study – High Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms
(20:11)
Examples of FODMAP foods.
(22:57)
A brief review of the conclusions of the study
(30:07)
Our approach to investigating the root causes of IBS.
(33:52)
Adapting and personalising the FODMAP content of your food plan to help alleviate IBS symptoms including an introduction to Monash FODMAPS APP
(39:40)
TIPS on FODMAPS to help runners implement changes with food plans.
(43:03)
Key Take Aways
1. Irritable Bowel Symptom is described by the medical profession as being abdominal pain or discomfort, in association with altered bowel habit, for at least 6 months, in the absence of alarm symptoms or signs.
2. Typical Symptoms are intestinal/stomach cramps/pain, bloating, flatulence, diarrhoea, constipation, alongside irregular bowel movements. The severity and frequency of symptoms varies from person to person.
3. It’s estimated that over 30% of endurance runners experience EXERCISE INDUCED IBS Symptoms.
4. For runners these symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.
5. It’s important to consult with a medical practitioner to have symptoms investigated.
6. FODMAP Foods may be a trigger for IBS symptoms in some people.
7. The FODMAP diet plan involves;
o Eliminating FODMAP foods to reduce symptoms 2-6 weeks
o Rechallenge phase 6-8 weeks - reintroduce fodmap foods one by one to identify which FODMAPS you tolerate and which trigger symptoms. Sometimes it is the quantity of the specific food which causes the symptoms.
o Adapted Diet - you may personalise the FODMAP diet to suit you e.g. some foods you may be able to tolerate and others you may which to eliminate of minimise.
o We highly recommend the MONASH FODMAP APP
8. If you are using sports gels, gummies or drinks read the labels to check for FODMAP content or look for specially formulated products.
Our message is don’t put up with IBS like symptoms, there may be underlying reasons for your symptoms which a professional nutritionist can investigate and help you with. We’d be happy to help you – all you need to do is book a complimentary call with us and we can discuss how that would work. FODMAPS is just one approach – there are others.
Related Topics
Avoiding Digestive Issues as a Runner
Spotlight on Probiotics for Performance
Disclaimer:
The suggestions we make during this episode are for guidance and
advice only, and are not a substitute for medical advice or treatment.
If you have any concerns regarding your health, please contact
your healthcare professional for advice as soon as possible.
Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.
Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.
We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.
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If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at hello@runnershealthhub.com
Happy Running!
Aileen and Karen
