IBS, FODMAPS and Running

IBS, FODMAPS and RunningIBS symptoms affect many runners, and symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.In the general population, it’s estimated that 20% of the population experience IBS like symptoms. Women are twice as likely as men to report having symptoms of IBS.With regards to the runners, looking at a variety of studies with different groups of runners, it appears that 30% or more in some instances, reported symptoms of exercise induced IBS symptoms.It’s a common issue discussed amongst the running community and a topic we have covered in Episodes 3, 23, 31 and 78, so if it’s an area of interest to you please check out the information we share in these episodes.Today we’ll going to …1.    Discuss how the medical profession diagnose IBS and what may lead to exercise induced IBS2.    Review research on nutritional approaches for managing IBS in runners3.    Share our approach to investigating the root causes of IBS symptoms with some food tip suggestionsSHOW NOTES(06:42)An overview of IBS (Irritable Bowel Syndrome), what criteria the medical profession will use to make a diagnosis and what are the typical symptoms experienced. (11:01)Do the symptoms of exercise induced IBS differ from those experienced by other IBS sufferers? (12:30)What is going on physiologically to create exercise induced IBS like symptoms? (14:48)Are there any female factors to consider regarding IBS? (16:58)Reviewing the FODMAPS Diet as a way of managing exercise induced IBS symptoms and a 2021 study – High Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms (20:11)Examples of FODMAP foods. (22:57)A brief review of the conclusions of the studyHigh Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms(30:07)Our approach to investigating the root causes of IBS. (33:52)Adapting and personalising the FODMAP content of your food plan to help alleviate IBS symptoms including an introduction to Monash FODMAPS APP (39:40)TIPS on FODMAPS to help runners implement changes with food plans. (43:03)Key Take Aways1.    Irritable Bowel Symptom is described by the medical profession as being abdominal pain or discomfort, in association with altered bowel habit, for at least 6 months, in the absence of alarm symptoms or signs.2.    Typical Symptoms are intestinal/stomach cramps/pain, bloating, flatulence, diarrhoea, constipation, alongside irregular bowel movements. The severity and frequency of symptoms varies from person to person.3.    It’s estimated that over 30% of endurance runners experience EXERCISE INDUCED IBS Symptoms.4.    For runners these symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.5.    It’s important to consult with a medical practitioner to have...