For many of you, this news is not coming as surprise. Physical exertion, particularly running, may stimulate your intestines in a manner that can become overwhelming.
In some cases, this leads to flatulence and bloating. In others, it results in diarrhea or fecal incontinence. Another name for this phenomenon is “Runners Trots“.
Episodes of runners trots can be a challenge to control, and a challenge to plan for.
So, why does this embarrasing event happen? Running and exercise are supposed to help you feel good, and make you happy!
The answer is, many things are possible contributors:
- Mechanical/Physical Factors: The bouncing/jostling effect of running (or other vigorous exercise) will create similar impact on the intestines and manually ‘move’ food along
- Physiological Impacts: Exercise can trigger neural pathways that stimulate intestinal waves. These waves propel the digestive system forward, possibly in an accelerated manner
- Emotional Issues: Stress or anxiety can stimulate GI motility
- Digestive Triggers: Certain beverages or foods marketed for ‘exercise use’ may cause unwanted GI side effects and irritation
- Environmental Considerations: Severe heat, and/or dehydration, may be a negative trigger for the gut
If you have experienced runnner’s trots, or something similar, be reassured that there are some solutions for you.
It could mean a simple change to the time of day that you run, or limiting certain foods before you race.
Depending on the severity of your symptoms, tailor your plans accordingly.
Dietary Changes
The low-FODMAP diet has been shown in research studies to reduce gastrointestinal symptoms resulting from exercise. The rationale is simple: restricting foods or beverages that irritate the intestinal lining, or are fermented by the microbiome, will limit the amount of gut contractions and gas production. Less diarrhea, less bloating, and less flatulence (gas).
For some of you, following a low-FODMAP diet a few days before a race may be the right solution. For others, it may be a modified low-FODMAP diet on a daily basis. I have many sources for you to learn about the diet here on my blog!
You may also find that a ‘gentle’ low-FODMAP diet, or a program that only restricts a few main triggers, will do the trick for your symptom control. Perhaps onion and garlic are your biggest triggers. Or they may be wheat, lactose, or gluten. Staying away from those items could provide the cure you are looking for.
It is important to note that several energy drinks and energy bars contain inulin, chicory root fiber, and fruit concentrates– ALL HIGH FODMAP INGREDIENTS. These could also be a source of your digestive woes.
Paying attention to the items that are most likely to aggravate your symptoms may be the successful change that controls them!
Limit Caffeine
Caffeine is a gut irritant, and a stimulant. This applies also to decaf coffee, since there is acidity in that brew as well. I suggest cutting back on coffee drinking before exercise if you are concerned about proximity to a bathroom.
Minimize Carbonation or Soda
Carbonated drinks are a gut trigger for several reasons. First, there is acidity in carbonated drinks, which can cause heartburn and gut distress. Second, they contain either artifical sweeteners or high fructose corn syrup, both of which are also linked to diarrhea. Finally, the air in the bubbles also accumulates in your digestive tract and can cause flatulence.
Spit Out Your Gum
Gum is also one of those triple whammys. Chewing gum has been linked to gastric stimulation and increased gut motility (this often comes in handy following surgical procedures). If you chew gum while you exercise, that stimulation may be undesirable. Gum also often contains high-FODMAP polyols, which are likely to increase gas production. Furthermore, gum chewing leads to excess air being swallowed and more gas through that mechanism.
Pick a Cool Time of Day for Your Run
Higher temperatures are linked to more gut irritation, and also dehydration. I suggest minimizing running in high heat if possible. Maintain good hydration to keep your tummy happy, as well as overall wellness.
Don’t Load Up on Fatty or Spicy Foods
Fatty meals and highly spiced foods often increase intestinal activity and could worsen gastric distress. Avoid this type of food for 24 hours before a long run (no bacon or sausages that morning) :).
Consider a Short Fast Before a Run
Eating right before you exercise is more likely to naturally turn on your digestive pathways. I suggest refraining from eating about 2 hours before vigorous exercise to decrease any discomfort.
Wear Comfortable Clothes
This one is my mantra. Wearing comfortable clothing (particularly around the waist) will help you feel better if you are on the gassy or bloated side. From a practical standpoint, having easy to remove layers will help you get to the toilet faster. Less time in a porta-potty is always a win.
Consider Pharmacologic Help
If you know that diarrhea is inevitable, or gas is likely to occur, you may want to try an OTC medication in select circumstances. Perhaps loperamide (Immodium) for diarrhea; or simethicone (GasX) for gas could help you get through a challenging event. I suggest you discuss this with your doctor, before making it a regular part of your routine.
For more great ideas and tips about the low-FODMAP diet, see these other blog posts:
- Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
- Dr. Rachel’s Guide to Managing GERD & IBS; Diet, Health Tips and More!
- Eating Styles to Improve your IBS; Dr. Rachel Talks Intermittent Fasting and More!
- Dr. Rachel’s Low-FODMAP Diet 5-Day Meal Plan; Recipes and More (IBS-friendly!)
- The Top 5 Best Low-FODMAP Cookbooks, Resources and Guides for IBS Patients
Or over 550 low-FODMAP recipes on my blog, IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
