Bloated During Exercise? This Is The Diet You Should Follow, New Research Says

mbg Contributor By Elizabeth Gerson
mbg Contributor
Elizabeth Gerson is a former mindbodygreen intern and a student at Stanford University studying Psychology and Communication with a specialization in Health & Development.

Image by W2 Photography / Stocksy

Bloating can weigh you down (sometimes literally) during your high-powered HIIT sessions or set you back from your running goals. If you find yourself suffering from stomach problems when you work out, science may have just found the perfect diet to fix it.

Researchers found that the low-FODMAP diet can not only work wonders to reduce all the annoying stomach problems that can crop up during a workout, but it also helps to open doors to working out more often and at a higher intensity.

To arrive at this conclusion, groups of healthy recreational runners were assigned to eat either a low-FODMAP or a high-FODMAP diet for just one week. After the week was up, 69 percent of runners following the low-FODMAP plan reported having fewer symptoms and more frequent, more intense workouts.

So what the heck is a FODMAP? In more scientific terms, a FODMAP is any food that contains certain highly fermentable carbs that are indigestible by the gut, causing excess gas production and intestinal water. In simpler terms, common FODMAPs to watch out for include dairy products, legumes, onions, cauliflower, mushrooms, apples, and peaches—just to name a few.

Aside from helping you get the most out of your workout, the low-FODMAP diet has been shown to help 75 percent of people with IBS, or irritable bowel syndrome (another chronic ailment laden with bloating, gas, and digestion issues). If these are common problems you face, the low-FODMAP diet may be your solution. By following it in three phases—elimination, reintroduction, and personalization—you can nail down which exact foods are the culprits.

While following a low-FODMAP plan may seem like saying no to quite a few foods, we've got plenty of tips to make it a breeze. Whether you actually have IBS or want to tame your stomach troubles during a workout, keeping track of your FODMAPs may be in your best interest.

Ready to learn how to fight inflammation and address autoimmune disease through the power of food? Join our 5-Day Inflammation Video Summit with mindbodygreen’s top doctors.

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