Low-FODMAP Foods for Runners

Avoid the sidelines with this research-backed nutritional swap.

If you’re a runner, you probably know that uh-oh feeling that makes you dash for the nearest bathroom (or bush!). 

Bloating and stomach cramps can sideline even the best of us at times. However, a study published in the Journal of the International Society of Sports Nutrition found that consuming low FODMAP (fermentable oligosaccharide, disaccharide, monosaccharide and polyol) foods curbed these symptoms in 69 percent of athletes tested.

But don’t go carb-cold-turkey; you need carbs to fuel all your activities. Instead, consider swapping high FODMAP foods for low ones. For instance, trade wheat pasta for brown rice or a sweet potato, or have an orange instead of an apple. Also, try eliminating some common gastro triggers such as onions and garlic and see how you fare.