Runner’s Gut/GI Issues

[Anonymous]

Has anyone struggled with “runner’s gut” GI symptoms? What has helped you?
Have you worked with a nutritionist to modify your diet? Would appreciate any advice!
(Reposting in this forum since I received no responses in the Health forum)

[Anonymous]

Do GI issues affect your during or after a run? I would get sick after a run if I had eaten late the night before, and I guess everything got jostled around while running. If I ate dinner earlier the night before or ate a smaller quantity if dinner were later seemed to help.

[Anonymous]

Yep. I had some really bad problems last year, during runs.

I talked to my doctor. We did a trial of the FODMAPS diet to see if there were any triggers -- it turns out my gut really doesn't do well with onions and garlic and artificial sweeteners. Gluten and most short chain sugars are fine, though. I started eating tons of Chobani yogurt. I took a course of two antibiotics (azithromycin and doxycycline). I started taking Immodium about an hour before a run. And I ran on a treadmill near a bathroom until we got it under control. It's better now. Not perfect, but good enough that I can run outside without worrying about having an accident while I am running.

[Anonymous]

Yes, I had these issues. What helped me was to stop running. I know I know that's not what you want to hear. But I my body just didn't do well with running - knee issues, foot issues, and GI issues. Finally gave it up and get my exercise in ways that don't hurt my body so much.

Good luck OP!

[Anonymous]

I need to run on a completely empty stomach- either first thing in the morning or 2 hours after eating/drinking, including water. I was getting cramps with every run before I started doing this.

[Anonymous]

I also run on an empty stomach. Totally prevents cramping and sluggishness.

[Anonymous]

How many miles do you run? Would it help if you decrease the number of miles?

[Anonymous]

I have trained my body to have bowel movements as soon as I wake up. I eat a fairly high fiber diet full of veggies and grains. I run first thing in the morning. If I am running East and less than 45 min, I usually run fasted. If I am doing speed work or running longer, I usually eat a banana and/or a plain eggo waffle or plain piece of toast. No issues in my 30+ years of running.
I save my coffee for when I get home from my run.

[Anonymous]

Anonymous wrote:I need to run on a completely empty stomach- either first thing in the morning or 2 hours after eating/drinking, including water. I was getting cramps with every run before I started doing this.

If you are running in the DC area humidity, have you tried sports drink or salt tabs?

[Anonymous]

I feel like I struggle with this sometimes in the summer, and definitely chalk it up to the heat/humidity.

Make sure you are consistently hydrated all day/every day, and eat enough salt. Slow down, and shorten your runs if you need to. The swampy weather can really take a lot out of you even if you don't feel it right away.

But also agree with timing your meals so you poop first thing in the morning before your run.

[Anonymous]

I take a dose of miralax after a run. It helps me get out whatever is there until the next run. I also know about two miles in is my toilet time, so I watch for signs of needing to go, and will head home if needed.