Running is fairly common in life, whether it’s running late to a class, running to catch a bus, or running for exercise. However, with running, people can experience certain unpleasant gastrointestinal symptoms such as stomach cramps or bloating. The reason for this is that when people exercise, the body digests food for energy in the stomach. Furthermore, certain types of foods can cause indigestion that affects the ability and desire for people to exercise. Dr. Justin Roberts, a lead researcher for Anglia Ruskin University, claims that a low FODMAP diet consisting of low sugars can reduce the stomach issues people experience when they exercise.
Dr. Roberts and his team studied two groups of healthy recreational exercisers. The key difference between these experimental groups was the level of FODMAP in their diets. To clarify, FODMAP stands for “Fermentable Oligosaccharide, Disaccharide, Monosaccharide And Polyol.” Saccharide is a scientific term that includes different types of sugars such as glucose, sucrose, and fructose. Examples of these saccharides in FODMAP foods include lactose (found in milk and yogurt), fructans (found in bread and onions), and fructose (found in apples and asparagus). Based on surveys the exercisers completed, 69% of those on a low FODMAP diet felt an improvement in gastrointestinal symptoms. In addition, they felt an improvement in their ability to exercise more often and at a higher intensity.
Image Source: Andrew Francis Wallace
Dr. Roberts hypothesized that the science behind the reduction in stomach issues is that the low FODMAP diet resulted in fewer indigestible foods in the stomach. This increased digestion helped lower intestinal water volume and gas production, leading to relief in cramps and bloating. On the other hand, some individuals lack the enzymes to digest certain saccharides such as lactose and fructans. However, Dr. Roberts acknowledged that more research should be done on the long-term effects of following a low FODMAP diet. In addition, researchers were unsure of the benefits of this diet supplemented with other training strategies such as adjusting protein or sodium levels.
As Dr. Roberts’ research highlights, it’s important to be conscientious of the types of food one consumes. With something as common and beneficial as exercise, diet plays a key role in the desire to exercise. Those who experience uncomfortable stomach problems should evaluate the foods they normally eat and consider changing to a low FODMAP diet.
Feature Image: Maridav – stock.adobe.com
