For athletes not diagnosed with a clinical condition requiring a gluten-free diet (GFD), this diet does not impart a beneficial or negative effect on performance, gastrointestinal health, or wellbeing. Factors such as nutritional adequacy and subsequent dietary changes should be evaluated when a GFD is considered. |
Some fermentable oligo-, di-, monosaccharides and polyols (FODMAPs) may co-exist in gluten-containing foods. A reduction in FODMAPs, rather than gluten, may be the factors influencing gastrointestinal symptom (GIS) improvement. Athletes following a GFD likely inadvertently reduce high FODMAP foods, which may reduce GIS. |
Guided by a qualified sports nutrition practitioner, FODMAP restriction may be an effective strategy to reduce the magnitude of exercise-associated GIS. |
1 Gastrointestinal Symptoms (GIS) in Exercise
1.1 Dietary Strategies to Reduce GIS
1.2 Objectives
2 Gluten-Free Diet (GFD) Considerations
2.1 Gastrointestinal Health
2.2 Inflammation
2.3 Confounding Dietary Changes
2.4 Effects on Body Composition
2.5 Nutritional Adequacy of a GFD for Athletes
2.6 Link Between a GFD and FODMAPs
3 GIS Crossover Between Irritable Bowel and Exercise-Induced Gastrointestinal Syndrome
3.1 FODMAP Elimination
3.2 Rationale for a Low FODMAP Diet Approach
3.3 A Modified Low FODMAP Strategy for Exercise-Associated GIS
3.4 High FODMAP Food Ingestion During Exercise
FODMAP categories | High FODMAP foodsa | Low FODMAP food exchangesb |
---|---|---|
High lactose | Yogurt, cow’s milk | Lactose-free milk, soy milk (from soy protein) |
Excess fructose | Apples, figs, watermelon, cherries, agave, honey, many fruit juices (e.g. apple), beetroot juice with apple juice included/whole beetroot | Oranges, berries, bananas, grapes, kiwifruit, cantaloupe, strawberries, blueberries, raspberries, blended vegetable juice (tomato-based) canned or pickled beets |
High fructans/galacto-oligosaccharides | Dates, cashews/pistachio nuts, breads/bagels, onions, wheat-based energy bars | Gluten-free, spelt, special sourdough spelt breads, rice cakes, corn tortillas, wheat and/or gluten-free energy bars |
High polyols | Dried apricots, protein bars and powders, some electrolyte tablets, sugar-free gum/candies | Protein bars with alternative sweeteners, limit intake of sugar-free gum/candies or choose sugar-containing brands |