Low FODMAP Diet for Athletes: Does It Work?

For athletes, digestive issues can be a major roadblock on the path to peak performance. Bloating, cramping, or an urgent trip to the bathroom mid-workout is the last thing anyone wants. The low FODMAP diet is a type of therapeutic diet initially designed for people with Irritable Bowel Syndrome (IBS). But now, it’s gaining traction in the sports world.

So, does the low FODMAP diet work for athletes? Can it really reduce gastrointestinal symptoms without compromising performance? Let’s explore what this diet entails, how it might benefit active individuals, and whether it’s worth trying.

What Is the Low FODMAP Diet?

The low FODMAP diet is a dietary approach that limits certain types of carbohydrates that are poorly absorbed in the gut. FODMAP stands for:

• Fermentable

• Oligosaccharides (e.g., fructans, galacto-oligosaccharides)

• Disaccharides (e.g., lactose)

• Monosaccharides (e.g., excess fructose)

• And

• Polyols (e.g., sorbitol, mannitol)

  
  

These fermentable sugars can draw water into the intestine and produce gas, causing symptoms like bloating, abdominal pain, flatulence, and diarrhea, particularly in people with IBS or sensitive guts.

Why Athletes Are Turning to the Low FODMAP Diet?

Gut Issues in Sports Are Common

Many endurance athletes experience gastrointestinal distress during training or competition. Factors such as dehydration, stress, jostling of the GI tract, and high-carbohydrate fueling strategies can exacerbate symptoms.

A Low FODMAP Diet May Offer Relief

Research shows that reducing FODMAP intake may significantly improve GI symptoms in athletes, even in those without a formal IBS diagnosis. In fact, a 2019 study in The Journal of the International Society of Sports Nutrition found that endurance athletes following a low FODMAP diet for just 6 days reported fewer GI issues during exercise.

Benefits of a Low FODMAP Diet for Athletes

1. Reduced Gastrointestinal Discomfort

This is the primary reason athletes consider this diet. Cutting out high-FODMAP foods—such as onions, garlic, apples, milk, and legumes can help reduce symptoms like bloating, cramps, and gas during workouts.

2. Improved Performance by Avoiding GI Distractions

If you’re not dealing with belly pain or repeated bathroom trips, you’re more likely to stay focused and push harder in training or competition.

3. Better Recovery Through Nutrient Absorption

Digestive issues can interfere with nutrient uptake. A calmer gut may absorb more of what you eat, supporting recovery and immune health.

Challenges and Risks of the Low FODMAP Diet

While the low FODMAP diet can help, it isn’t without challenges, especially for athletes who need a lot of energy and nutrients.

1. It’s Restrictive

This isn’t a lifestyle diet—it’s meant to be a short-term elimination plan (usually 2–6 weeks), followed by a reintroduction phase to identify personal triggers. Long-term restriction can limit important nutrients and reduce gut microbiota diversity.

2. Risk of Low Energy Availability

Many high-FODMAP foods are also high in carbs, which are essential for athletes. Avoiding these without finding suitable alternatives can lead to under-fueling.

3. Requires Planning and Professional Guidance

Following a low FODMAP diet correctly is complex. Working with a dietitian trained in FODMAPs is crucial to ensure nutritional adequacy and safe food reintroduction.

How Athletes Can Use the Low FODMAP Diet Safely?

Work with a Qualified Dietitian

A dietitian can guide you through the elimination and reintroduction phases and help tailor the plan to your energy and performance needs.

Use It Strategically

Some athletes benefit from using the diet only during key periods like competition week or high-volume training blocks, rather than as a daily regimen.

Focus on Low FODMAP Fueling Options

Here are some low FODMAP pre- and mid-workout snacks:

• Rice cakes with peanut butter

• Banana (unripe/firm)

• Lactose-free yogurt

• Oats with maple syrup

• Electrolyte drinks without polyols

Reintroduce Foods Gradually

The goal is not to stay low FODMAP forever. Slowly test one FODMAP group at a time to identify your personal triggers.

Who Should (and Shouldn't) Try the Low FODMAP Diet?

It May Help:

• Athletes with IBS or unexplained digestive issues

• Endurance athletes who get frequent gut upset

• Individuals who have tried other remedies without success

It May Not Be Necessary For:

• Athletes without GI symptoms

• Those with high energy needs who struggle to meet their intake

• Anyone unwilling to work with a dietitian (doing this alone can be risky)

FAQ: Low FODMAP Diet for Athletes

1. Can I follow the low FODMAP diet during competition season?

Yes, many athletes use the low FODMAP diet strategically during high-stress periods, like competition weeks. However, it should not replace a balanced diet year-round. Consider a temporary elimination phase, then reintroduce tolerated foods to diversify your intake.

2. Is it safe to follow the low FODMAP diet long term?

No, the elimination phase of the diet is not designed for long-term use. Prolonged restriction can negatively impact your gut microbiome and nutritional status. After 2–6 weeks, you should reintroduce foods to identify personal triggers.

3. What are good low FODMAP carb sources for athletes?

Some great low FODMAP carb sources include:

• White rice

• Quinoa

• Oats

• Potatoes

• Firm bananas

• Maple syrup

• Gluten-free bread made without high-FODMAP ingredients

These options can help maintain energy levels without triggering digestive symptoms.

Work with us at Nutrition and Co to learn how a low FODMAP diet may help you reach your best performance. Book a Consultation with our expert sports dietitians. We’ll help you build a plan that’s safe, effective, and tailored to your goals. To help optimise your overall nutrition, download our free recovery guide below.