What gels are good for runners with IBS?
Many people with IBS and IBD have found that Mountain Fuel Sports Jellies are much easier on the gut than traditional energy gels. Reduced Gastrointestinal (GI) Distress One of the biggest challenges runners face with traditional energy products is GI distress—bloating, cramping, or nausea caused by sugary, sticky gels. Maurten’s hydrogel technology eliminates this issue by shielding the stomach lining from direct contact with carbohydrates.Gut-friendly gels are usually easier to digest and are often low in fructose, low fodmap, a water based, lowering carb concentration, or made with a hydrogel technology. My top five gels for a sensitive stomach are untapped energy gel, more energy gel, Morton Gel one00, SAS Go Plus Isotonic, and peak fuel energy gel.For many, bloating, diarrhea and cramping are an all-too-real side effect of taking energy gels (or food in general) before or during exercise.
Why do I have bowel problems when I run?
The dumping syndrome after running refers to runner’s diarrhea. Endurance running can affect the digestive system and cause malabsorption that results in loose, watery stools during and after running. Common Symptoms of Runner’s Gut Abdominal pain. Cramping. Diarrhea. Nausea or vomiting.The cause of runner’s diarrhea isn’t clear. Contributing factors likely include the physical jostling of the organs, decreased blood flow to the intestines, changes in intestinal hormone secretion, increased amount or introduction of new food, and pre-race anxiety and stress.Runner’s stomach is a common symptom that many runners face. Characterized by cramping, bloating, nausea or the urgent need to use the bathroom during or after a run, this issue can be frustrating and interfere with training or race performance.This experience of loose, sometimes urgent bowel motions during or immediately after a longer run is known as runners’ diarrhoea or dumping syndrome and as many as 50% of long-distance runners feel the urge. There are various theories about this phenomenon.
How do I stop my stomach from cramping when I run?
Staying Hydrated Hydrate appropriately in the days leading up to your run. Dehydration is a common cause of diarrhoea and stomach cramps after running. Drink plenty of water and electrolyte drinks to ensure you’re well-hydrated before hitting the road or trail. Some runners experience bloating, nausea, diarrhea, or cramping during runs, often called “runner’s gut. These symptoms typically result from reduced blood flow to digestive organs and the jarring motion of running, especially during long or intense sessions.Runner’s belly isn’t uncommon, and there’s no easy cure to stop it from happening. Planning your meals, avoiding trigger foods, taking probiotics, and staying hydrated may help you improve your performance on the track while also decreasing the chances that you’ll get these symptoms.You can take OTC medications like bismuth subsalicylate (Pepto Bismol) and loperamide (Imodium) to prevent runner’s diarrhea. However, taking either on an empty stomach may cause other digestive symptoms.
Why do running gels upset my stomach?
Sport gels are concentrated carbohydrate and electrolytes designed to be fast replacements of sugars and salt that you burn through during longer runs. It’s this concentration of carbohydrate that makes gels difficult to digest. The reason energy gels can be hard to stomach is that during exercise your body prioritises sending blood to your active muscles over your digestive tract. This makes digesting fuel and liquids on the go much trickier than normal.
Why do I have loose bowels after running?
In short, the harder you run, the more severe your diarrhea can be. This could be the reason why runners experience diarrhea during races and intense workouts. A common factor blamed for this is the reduced blood flow to the intestines6. Physical jostling from the repetitive running motion can contribute to the runner’s stomach symptoms. The constant bouncing can trigger peristalsis—involuntary contraction and relaxation of the digestive tract muscles—leading to an urgent need for a bowel movement or diarrhoea.Mild occasional symptoms should respond to altering the exercise routine, reducing the level of exertion, nutritionally training the gut for competition, or use of medication to decrease diarrhea.
How to avoid needing a poo when running?
Consider cutting down on fibre the day before and the morning of a long run. Fat Content and Spiciness: Be mindful of the fat content and spiciness of the foods you eat before running. High fat and spicy foods can affect your digestion significantly. Food Volume: Avoid eating more than usual. Avoid slow-digesting foods and common gut irritants Foods that are high in fiber, such as broccoli and cauliflower, and/or high in fat are harder for your body to break down — making them more likely to just sit and slosh in your stomach during a long run, explains Lowry.Treating Running Induced IBS Flare-Ups Eating easy to digest foods before your run and monitoring hydration is crucial, as this can ease digestive discomfort. Gradually increasing your running intensity rather than diving into high-intensity runs can also be beneficial, allowing your body to adapt over time.When you eat matters just as much as what you eat when it comes to avoiding stomach trouble during runs. Aim to have your last big meal about 3 to 4 hours before you run. This gives your body enough time to digest the food. If you’re hungry closer to your run time, stick to a small snack about an hour before.