WHERE IS THE PORTAPOTTY?

March 25, 2019Anxiety, Depression & Mental Health Browse by Staff Member CLAIRE ALLEN, MS, RDN, LDN Diet, Exercise & Healthy Living Anxiety Diarrhea Diet & Nutrition Exercise & Fitness

Have you ever found yourself in the middle of a long distance run frantically searching for a bathroom? These dire situations can not only be stressful, but potentially very embarrassing. Exercise provoked loose stools can occur in up to 90% of distance runners, coining the term “Runner’s Diarrhea.”

What causes this to happen? Exercise-induced jarring of the organs, decreased blood flow to the intestines, changes in hormonal secretion, enhanced gut permeability, anxiety and stress may all contribute to this gastrointestinal (GI) distress. Food choice is also a major contributing factor.

Many athletes “carb-load” pre-race and consume carbohydrates in the form of gummies or drinks while competing to sustain energy. The ingredients and quantity of the carbohydrates you chose may be more influential on your bowels than you realize. Many healthy carbohydrates also contain FODMAPs – Fermentable Oligo-, Di-, Monosaccharides and Polyols. Patients with irritable bowel syndrome (IBS) are at an increased risk of diarrhea when consuming these foods in large quantities (click here to learn more on FODMAPs).

Not to worry, there are some simple dietary modifications you can implement to avoid a sticky situation:

Avoid eating 2 hours before running.
Avoid caffeine and high fat foods 3-6 hours before running.
Limit high-fiber, gas producing foods 24 hours before a long run.
Avoid sweeteners made with sugar alcohols, often found in sugar-free candies, gum and ice cream.
Drink plenty of fluids before, during and after running to prevent dehydration.
Use caution with energy bars, as they may contain ingredients that contribute to diarrhea.
Wear comfortable and loose clothing around your waist to avoid increased pressure on your organs.

If you’ve tried these suggestions and found no relief, make an appointment with our registered dietitian to evaluate your current diet and potential food triggers. The registered dietitian at Comprehensive Gastrointestinal Health has worked with many athletes and can provide specific pre/post workout fuel suggestions that have been proven to help mitigate GI symptoms. Please give us a call at 224-407-4400 or visit us at www.compgihealth.com to schedule an appointment or learn more.

Sources:

https://www.mayoclinic.org/runners-diarrhea/expert-answers/faq-20058107