10 Tips for Better Gut Health

 

If your athlete is struggling with gut issues, from constipation to bloating to diarrhea and everything in between, it can be overwhelming and stressful. There's a vast amount of conflicting advice, and what works for one person may not work for another. So, how can you keep your athlete's gut as healthy as possible?

Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, shares a few starting points to improve your athlete's gut health, regardless of whether they're experiencing any issues. She also explains when to seek expert help if gut problems do arise.

1. Make Sure Your Athlete is Fueling Adequately

Fueling before, during, and after a workout or competition is one of the best ways to keep an athlete's gut (and entire body) healthy. It's a bit ironic, but gut issues in athletes can stem from under-fueling, rather than eating the wrong thing. In fact, one of the early warning signs of Relative Energy Deficiency in Sport (REDs) is gut issues, ranging from stomach distress to constipation.

2. Add Pre- and Probiotic Foods

You don't need to take a probiotic to populate the gut with good bacteria, says Ziesmer. Eating probiotic-rich fermented foods will do the trick. This includes things like sauerkraut, kimchi, kefir, and kombucha. Yogurt is another good option if your young athlete doesn’t like those foods. Prebiotic-rich foods are also important for feeding those good bacteria, and Ziesmer recommends bananas, oranges, and onions.

3. Understand Your Athlete’s Needs

Athletes have different fueling needs than sedentary people, and this can lead to mixed messages around what are 'good' foods for athletes. While mainstream articles about good gut health will tell you to skip simple sugars in order to optimize the gut microbiome, athletes need simple carbohydrates to fuel their training. Don't fall into the trap of pushing a diet that's recommended for a sedentary adult experiencing gut issues onto your young athlete who's training regularly.

4. Keep an Eye Out for Intolerances

Gluten isn't harmful or problematic... if your athlete is tolerant of it. If you suspect your athlete is intolerant to something in their current diet and it's unclear what the culprit is, you may want to consider an elimination diet like the low-FODMAP diet, says Ziesmer. The low-FODMAP diet is meant to be done for two weeks, and then foods are slowly re-introduced to see which, if any, bother your athlete's gut. However, this elimination diet is difficult to do while fueling adequately during intense or high-volume training, so it's best done with supervision and advice from a doctor or registered dietitian. If your athlete wants to continue to train while finding the source of intolerance, try eliminating one food category at a time. Gluten, eggs, and dairy are common offenders and are easy to eliminate without impacting fueling options too much.

5. Don't Fall for Fads

On a similar note, while a low-FODMAP elimination program is a research-backed way to find food sensitivities and intolerances, it's not meant to be a 'forever' diet, nor is it a good idea for an athlete who isn't dealing with gut issues. Similarly, any diet that eliminates a macronutrient group (carbohydrates, fat, or protein) isn't ideal for a young athlete and will likely do more harm than good to their gut health.

6. Avoid Fatty Foods Before Practice

"High fat, ultra-processed foods can lead to a grumpy gut during practice," says Ziesmer. Unfortunately, school lunches are often culprits here: Fried foods, sausage, bacon, or burgers for lunch can lead to gut issues later. Instead, look for healthier fats that are high in Omega-3s, or at least save the fatty foods for times where your athlete doesn't need to perform at their best.