Digestive issues are a common concern among runners, especially during prolonged exercise. Diets low in FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides and Polyols) have been shown to be effective in alleviating these discomforts. These short-chain carbohydrates are poorly absorbed by the small intestine, leading to fermentation in the colon and symptoms such as bloating, abdominal pain, or diarrhea.
Why adopt a low FODMAP diet for runners?
Endurance athletes, such as runners, are particularly susceptible to gastrointestinal disturbances during exercise. One study found that a six-day low-FODMAP diet could significantly reduce these symptoms in triathletes, improving their comfort and potentially their performance.
Principles of the Low FODMAP Diet
The diet takes place in two phases:
1. Elimination: For 8 to 10 weeks, high FODMAP foods are replaced with low FODMAP alternatives.
2. Reintroduction: Foods are reintroduced gradually to identify those that trigger symptoms.
Low FODMAP Foods Suitable for Runners
• Fruits: Bananas, raisins, kiwis, oranges, strawberries.
• Vegetables: Carrots, cucumbers, zucchini, spinach, potatoes.
• Proteins: Chicken, turkey, beef, eggs, fish.
• Cereals: Rice, quinoa, gluten-free oat flakes.
• Dairy products: Lactose-free milk, hard cheeses such as cheddar.
Sample Low FODMAP Meal Plan for Runners
• Breakfast: Gluten-free oatmeal with strawberries and lactose-free milk.
• Lunch: Quinoa salad with grilled chicken, cucumbers and spinach.
• Dinner: Grilled salmon with roasted potatoes and zucchini.
• Snacks: Bananas, macadamia nuts.
Tips for a successful transition
• Planning: Prepare your meals in advance to avoid deviations.
• Hydration: Drink enough water to aid digestion.
• Consultation: Consult a specialized dietitian to adapt the diet to your specific needs.
Macronutrient Distribution in a Low FODMAP Diet for Runners
• Carbohydrates: These are the main source of energy for runners. It is recommended that carbohydrates make up approximately 60% of total energy intake. For a runner training regularly, this equates to consuming between 5 and 8 grams of carbohydrates per kilogram of body weight per day.
• Protein: Essential for muscle repair and growth, protein should make up approximately 15% of total energy intake. Quality protein sources include lean meats, fish, eggs, low-fat dairy products, legumes, and tofu.
• Fats: They provide a sustained source of energy and are essential for various bodily functions. Fats should make up about 25% of total energy intake. Choose healthy fats, such as those found in avocados, nuts, and vegetable oils.
Food Choices in a Low FODMAP Diet for Runners
• Complex carbohydrates: Choose sources like whole grains, vegetables, fruits, and legumes. These foods provide steady energy and are high in fiber.
• Lean Protein: Include quality protein sources such as white meats, fish, eggs, low-fat dairy, legumes, and tofu. These foods promote muscle recovery and growth.
• Healthy Fats: Eat foods rich in unsaturated fats, such as avocados, nuts, seeds, and vegetable oils. These fats support cardiovascular health and provide sustained energy.
Hydration
Maintain adequate hydration throughout the day. Water is essential for nutrient transport, body temperature regulation, and physical performance.
Sample Daily Meal Plan in Low FODMAP Diet for Runners
• Breakfast: Oatmeal with fresh fruit and a handful of nuts.
• Lunch: Quinoa salad with mixed vegetables and grilled chicken breast.
• Dinner: Grilled fish with roasted sweet potato and green vegetables.
• Snacks: Fresh fruit, plain yogurt, whole grain energy bars.
Bottom line: Why adopt a low FODMAP diet for runners?
By adopting a balanced diet adapted to your energy needs, you will not only improve your running performance, but also your general well-being.
