10 Tips for Better Gut Health
What Athletes need to know

Gut health is a key factor for optimal athletic performance, yet it’s often overlooked. Whether your athlete is dealing with common gut issues like bloating, constipation, or diarrhea, or simply looking to maintain overall gut health, understanding how to support a healthy digestive system is essential. Here are ten updated strategies to help your athlete improve gut health and perform their best:

1. Ensure Proper Fueling

Athletes need to fuel their bodies before, during, and after exercise to support both performance and gut health. Surprisingly, gut issues can sometimes arise from under-fueling rather than eating the wrong foods. One sign of under-fueling is gastrointestinal distress, which can also be linked to Relative Energy Deficiency in Sport (RED-S). Make sure your athlete is getting enough calories and nutrients throughout the day to sustain their energy levels and avoid gut problems.

2. Incorporate Prebiotics and Probiotics

Foods rich in prebiotics and probiotics help nourish and populate the gut with beneficial bacteria. Rather than relying solely on supplements, focus on whole foods like sauerkraut, kimchi, kefir, and kombucha. Prebiotics (such as bananas, onions, and garlic) serve as food for probiotics, ensuring your athlete’s gut bacteria remain healthy and balanced.

3. Recognize Athletic Nutritional Needs

Athletes often require different dietary strategies than sedentary individuals. While general gut health advice may suggest avoiding simple carbohydrates, athletes need these for quick energy during training. Ensure your athlete is getting an appropriate mix of complex and simple carbohydrates to support their activity level without compromising their gut health.

4. Monitor for Food Intolerances

If your athlete experiences gut issues, food intolerances such as gluten, dairy, or eggs could be the cause. Consider trying an elimination diet, such as the low-FODMAP diet, to pinpoint problem foods. This should ideally be done with guidance from a doctor or dietitian, especially for athletes who need to maintain high energy levels while training.

5. Avoid Dietary Fads

Fad diets that eliminate whole food groups (like carbs or fats) can do more harm than good for an athlete's gut health. While elimination diets can help identify intolerances, they should be done cautiously and temporarily. Encourage your athlete to maintain a balanced diet rich in whole foods, rather than following restrictive or trendy diets.

6. Limit Fatty Foods Before Training

High-fat foods can be difficult to digest, especially before intense training sessions. Encourage your athlete to avoid fried or processed foods, particularly before practice, and instead choose healthier fats like avocados, nuts, or fish rich in Omega-3s, which are easier on the digestive system.

7. Reduce Caffeine and Sugary Drinks

Excessive caffeine and sugary drinks can irritate the gut, leading to issues like diarrhea or bloating. Encourage your athlete to moderate their intake of caffeinated beverages and choose natural sweeteners like honey or maple syrup instead of artificial ones. Staying hydrated with water is always the best option for gut health and performance.

8. Soothe Gut Discomfort

If your athlete is experiencing gut issues, switch to a bland diet for a day or two to allow the digestive system to recover. Simple meals like chicken and rice, along with bone broth, can be soothing. Ensure they stay hydrated and replenish electrolytes, especially if they are dealing with diarrhea or nausea.

9. Watch for Signs of Poor Gut Health

Gut issues aren’t always obvious. Keep an eye out for subtle signs that your athlete’s gut health may be suffering, such as persistent skin issues (eczema, acne), allergies, joint pain, fatigue, or mood swings. Digestive symptoms like gas, bloating, constipation, or acid reflux are more direct indicators that it’s time to address gut health.

10. Prioritize Overall Wellness

Optimal gut health comes from a combination of proper diet, stress management, hydration, and sleep. Athletes under stress may experience gut issues, even if their diet is on point. Encourage your athlete to get enough rest, manage stress, and stay hydrated throughout the day. A healthy lifestyle is just as important as what’s on their plate.

Takeaway

To keep an athlete’s gut healthy, it’s important to focus on their overall well-being: fueling adequately, managing stress, staying hydrated, and getting plenty of rest. If gut issues persist, it may be time to consult a healthcare professional or dietitian to investigate potential intolerances or deeper health concerns.