Running is on the rise, with over 25% of people in the UK wanting to run more, and 40% of the population already running once a week. But, whether you’re new to running or you’re a seasoned marathon runner, it can be hard to escape the age-old problem of runner’s stomach. We’re here to help you ease runner’s stomach, as well as highlighting how Kefir can be key in helping to regulate your gut microbiome to support this!
What is Runner’s Stomach?
Runner’s stomach refers to gastrointestinal issues that occur while running, or afterwards. According to research, up to 90% of distance runners experience some form of intestinal issues that are brought on by running.
Symptoms of runner’s stomach include:
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Abdominal cramps
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Diarrhea/urge to go to the toilet (more prevalent in female runners)
What Causes Runner’s Stomach?
Runner’s stomach can be caused by a variety of issues. If you find yourself experiencing uncomfortable feelings in your stomach on the morning of a big race, this may be down to nerves. However, scientific studies suggest that runners' stomach is a multifactorial issue, often caused by a combination of reduced blood flow to the gut, mechanical jostling, and nutritional factors.
Looking at nutrition specifically, research on the exact foods that can contribute to runners stomach is limited, however studies suggest that people tend to determine their own pre-exercise food intolerances with general advice to avoid foods high in fat, protein, and fibre , as well as limiting concentrated sources of carbohydrates. Other studies suggest that athletes may also adopt nutritional strategies to increase gastric emptying and improve absorption of water and nutrients, including avoidance of high-FODMAP foods and foods high in gluten.
Natural Solutions For Runner’s Stomach
Stay Hydrated
Staying hydrated is often the solution, or at least one of the solutions, to reducing the symptoms of runner's gut. Being well hydrated is crucial for athlete health and performance, as it helps to support water and electrolyte transport across the gastrointestinal barrier. Dehydration can lead to constipation, which in turn can increase the abundance of microbial functional genes involved in gas production, contributing to bloating. Drinking enough water before, during and after your run can help to support in reducing digestive issues associated with running.
Give Your Body Time To Digest
Runner’s stomach may be caused by eating too close to your run. The body needs time to digest foods, with certain types, such as high fibre foods, needing longer to digest. This will be about trial and error, however typically eating a larger meal at least 2 hours before your run should be ample time to avoid potential gastrointestinal issues.
For early morning runs when you don’t have enough time to consume a large meal or for shorter runs that don’t require as much fuel, lighter meals may be a better option. Simple carbohydrates can easily be utilised by the body for energy and take less time to digest than complex carbohydrates, so are ideal closer to your run. Bananas, toast and oatmeal are good simple carbohydrate options.
Energy gels are also a common pre-run snack, as well as often being consumed during a run. However, their high concentration of carbs can cause digestion difficulties, leading to runner’s stomach in some individuals. It’s best to experiment with different energy gels to find one that works for your body.
Gut-friendly Diet
In terms of your overall Gut Health to support exercise, dietary strategies such as high protein, carbohydrate loading, and FODMAP restriction, as well as foods that support Gut Health, such as those containing live cultures, can positively impact both the gut microbiota and athletic performance.
The best way to protect yourself against runner’s stomach is to follow a gut-friendly diet all year round. Research shows that a healthy gut microbiome is largely responsible for overall health, which is so important when you are active.
Benefits of Kefir for runners
Research suggests that consuming live cultures, like those found in Kefir, may improve nutrient absorption, glycogen storage, body composition, energy harvesting, hormone production, and cognition and mood, which helps to support athletic performance. Eating foods containing live cultures may also improve the wellbeing of athletes, along with their capacity for activity and physical prowess.
Adding Kefir to your post-run meal gives your gut some extra support, particularly with our Kefir protein yogurts to help your recovery! Take inspiration from our Kefir recipes to see how easy it is to add into your diet. Simply replace any yogurt in your diet with Kefir for a simple swap that your gut will love you for. One of our personal favourite post-run meals is our cheesy potato savoury protein pancakes, or for a quick and easy gut healthy snack, grab one of our Kefir yogurts and go!