Low-FODMAP Foods for Runners

Avoid the sidelines with this research-backed nutritional swap.

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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.