The Low FODMAP Diet – Your secret weapon!
As a nutrition professional, you’re likely familiar with the low FODMAP diet — a dietary approach designed to manage gastrointestinal symptoms by limiting fermentable carbohydrates (FODMAPs). These carbohydrates resist digestion and ferment in the gut, causing gut symptoms and discomfort for many individuals, including athletes.
Yu may not know how the Low FODMAP Diet can help athletes experiencing Exercise-Induced Gastrointestinal Syndrome (EIGS). Let’s explore the connection between FODMAPs, gut health and athletic performance.
What is Exercise-Induced Gastrointestinal Syndrome?
During exercise, the body undergoes several changes to prioritise performance. The sympathetic nervous system kicks in, slowing gastric emptying and intestinal motility. This means nutrients consumed during exercise may not be absorbed effectively, leading to malabsorption.
Additionally, blood flow is redirected to the muscles and skin, reducing oxygen supply to the gut. This can result in gut damage, inflammation and symptoms such as bloating, cramping or diarrhoea — collectively called Exercise-Induced Gastrointestinal Syndrome.
How the Low FODMAP Diet Can Help
A Low FODMAP diet can be an effective tool for managing EIGS, particularly when implemented strategically around key training sessions or events. By reducing fermentable carbohydrates in the diet, athletes can minimise gut symptoms like gas, bloating and discomfort.
Why Low FODMAP?
- Reduces fermentation: High FODMAP foods ferment in the gut, which can lead to overproduction of gas in some people. Exercise can also increase fermentation reaction rates and generate more gas faster, worsening symptoms. (1)
- Decreases intestinal pressure: A Low FODMAP diet reduces fermentation and gas production, leading to less pressure in the intestines.
- Improves symptoms: Studies show improved gut symptoms in at least 70% of those who undertake the diet. (2)
Practical Low FODMAP Diet Tips to Share with Your Clients
Helping clients manage Exercise-Induced Gastrointestinal Syndrome (EIGS) with a Low FODMAP diet can be simplified by offering actionable tips:
- Customise meal plans: Tailor Low FODMAP diet plans to fit their training schedules and individual tolerance levels for optimal results.
- Focus on gut-friendly foods: Provide a Low FODMAP food list to help them build a plan. Foods like bananas, zucchini and lean proteins are easier to digest and help minimize discomfort.
- Avoid common triggers: Educate clients on high FODMAP foods to avoid, such as onions, garlic, wheat and legumes, to prevent gas and bloating. Ensure to offer suitable replacements rather than encouraging dietary restrictions.
- Offer meal inspiration: Share Low FODMAP recipes that are easy to prepare and gut-friendly, giving clients practical ideas to incorporate into their routine.
Deepen Your Understanding of FODMAPs with Compeat Academy
Exercise-induced gastrointestinal syndrome is quite complex. Simplifying the concepts as well as simply explaining FODMAPs to your clients can be challenging — but support is available. Compeat Academy has two courses dedicated to covering all things FODMAPs and gut issues in athletes. Enrol to learn practical strategies like managing the FODMAP diet for IBS, tailoring Low FODMAP diet plans for athletes and simplifying FODMAP concepts for your clients. Contact us to request pricing today or explore our resources. Start empowering your clients to achieve their best performance — without the discomfort.
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