Have you ever experienced gut symptoms that have made you miss a training session or left you feeling like your fitness routine isn’t sustainable? You’re not alone.

Have you ever experienced gut symptoms that have made you miss a training session or left you feeling like your fitness routine isn’t sustainable? You’re not alone.

According to new research, 93% of UK adults have experienced gut issues and 76% say gut health can influence sports or fitness performance. As a result, 80% of Brits have missed a training session or haven’t been able to participate in a fitness activity because of their gut issues, highlighting poor gut health as a huge barrier to exercise.

Yet, according to Biotiful Gut Health that conducted the research, almost a third of people (31%) say they rarely or never look after their gut health, despite the high prevalence of digestive problems.

Gut health is especially important in the winter months, with our gut being home to over 70% of our immune system. Looking after your gut health is key to keeping those winter bugs at bay that can affect our exercise routines.

With so much misinformation and confusion around what to do to take care of your gut, it’s time to ask the experts. Here, leading nutritionist Anita Bean dispels myths and shares her practical advice.

“Gut issues can be debilitating and can often be a barrier to exercising or achieving fitness goals. In fact, 30 – 50% of athletes cite symptoms such as diarrhoea, abdominal pain and bloating, as one of the most common causes of underperformance.

But no one should have to put up with bothersome gut symptoms. Training your gut, and not just your muscles, can improve and prevent common problems people face.

Even if you don’t experience gut issues, it’s a good idea to look after your gut health. “Your gut microbiota plays an important role in shaping your health and performance. A gut microbiota with a high diversity of microbes can help minimise gut problems during exercise, as well as aid your performance and promote healthy recovery. This can be achieved by consuming a plant-based diet rich in fibre, including probiotic foods and minimising ultra-processed foods.”

Anita’s top tips include:

Eat a wide range of plant foods

Try to get as many different kinds of fruits, vegetables, wholegrains, beans, lentils, nuts, and seeds in your diet as possible. Aim for at least 30 different types of plant-based foods a week.Variety is key because each contains different nutrients that your ‘good’ gut microbes thrive on.

Avoid ultra-processed foods

These include soft drinks, white bread, pre-processed meats and packaged snacks like crisps, biscuits and sweets. They are low in fibre, high in sugar and contain ingredients, such as emulsifiers and sweeteners, that can negatively impact your gut health. Kefir products contain no added sugars or artificial colours, flavours or preservatives.

Train your gut

The gut is very adaptable, which means it can respond to nutritional training during exercise. In other words, you can train your gut – much like any other muscle in your body – to digest and absorb carbohydrate while exercising. Start with small amounts (e.g. half a banana), then gradually increase the amount and frequency. This helps increase the number of ‘carbohydrate transporters’ in your gut so you will experience fewer gut issues

Hydrate before and during exercise

Dehydration can trigger gut symptoms so ensure you stay hydrated. If you’re exercising for less than 90 minutes, opt for water. If you’re exercising longer, then a sports drink may be beneficial.

Eat plenty of fibre

There are many types of fibre and the more types you eat the greater the benefit. Aim for a minimum of 30g a day. Fibre promotes the growth of health-promoting gut microbes.

Include polyphenol-rich foods

Colourful fruit and vegetables, especially berries, as well as nuts, tea, red wine, and cocoa products are rich in polyphenols that encourage the growth of health promoting microorganisms. 

Avoid ultra-processed foods

These include soft drinks, white bread, pre-processed meats and packaged snacks like crisps, biscuits and sweets. They are low in fibre, high in sugar and contain ingredients, such as emulsifiers and sweeteners that can negatively impact your gut health.