For endurance athletes, the pursuit of peak performance often involves meticulous attention to diet and hydration. But even with careful planning, gastrointestinal distress – ranging from uncomfortable bloating to debilitating cramps and diarrhea – can derail training and competition. A growing body of research suggests a potential solution: a short-term, low-FODMAP diet. A recent narrative review, published in Nutrients, highlights the emerging evidence that strategically reducing FODMAP intake in the days leading up to an event may help minimize these digestive issues.
FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of short-chain carbohydrates found in a wide variety of foods. While they serve as critical energy sources and contribute to gut health by feeding beneficial bacteria, FODMAPs can likewise be poorly absorbed in the small intestine. This leads to fermentation in the large intestine, potentially causing gas, bloating, and discomfort – particularly during the physical stress of exercise. Approximately half to two-thirds of endurance athletes report experiencing gastrointestinal symptoms during competition, a prevalence that appears consistent across different countries, suggesting a universal physiological response to strenuous activity, according to the review.
The low-FODMAP diet was originally developed as a management strategy for Irritable Bowel Syndrome (IBS). However, its effectiveness extends beyond clinical IBS cases, offering relief for digestive symptoms in individuals without the condition. Researchers, led by a team in Poland, analyzed 73 studies to assess the role of FODMAPs in sports nutrition. The review, which examined research from 2005 through October 2025, considered studies published in peer-reviewed journals that investigated the impact of FODMAPs on athletic performance and digestive health. The initial search yielded 412 reports, narrowed down to a final selection after a rigorous screening process.
The review found that runners with IBS experienced digestive symptoms in up to 94% of cases, while those without IBS reported symptoms in 54% of cases. This underscores the heightened vulnerability of athletes with pre-existing gastrointestinal conditions. Interestingly, the study also revealed that a significant proportion – around 60% – of athletes routinely consume high-FODMAP products. A separate analysis of 16 sports nutrition products found that seven contained FODMAP levels high enough to potentially trigger digestive distress in sensitive individuals.
Despite the potential benefits, adoption of the low-FODMAP diet among athletes remains low. A survey of 137 triathletes and long-distance runners showed that only 5.4% were actively following a low-FODMAP eating plan. The authors suggest this may be due to a lack of awareness among athletes regarding the diet’s potential to alleviate digestive symptoms.
So, how can athletes practically implement this strategy? The research suggests that reducing FODMAP intake for 24 to 48 hours before competition may be effective. However, maintaining adequate carbohydrate intake for energy is crucial. A more individualized approach, involving a planned intervention over several days or weeks, can help athletes fine-tune their dietary adjustments.
While short-term implementation appears promising, the long-term safety of a low-FODMAP diet for athletes remains largely unknown. Prolonged restriction of FODMAPs could lead to nutrient deficiencies, negatively impacting training adaptation, recovery, and overall performance. FODMAPs also play a role in nourishing beneficial gut bacteria and promoting the production of short-chain fatty acids, which have numerous health benefits. Further research is needed to fully understand the long-term effects of a low-FODMAP diet on the athletic population.
a selective and strategic approach is currently recommended. Prioritizing a short-term low-FODMAP strategy immediately before competition allows athletes to potentially mitigate digestive issues without the risks associated with long-term restriction. This approach balances the require for optimal gut function with the demands of intense physical activity.
The original study, titled “The Role of FODMAPs in Sports Nutrition: A Narrative Review and Clinical Implications,” was published in Nutrients on January 12, 2026 (18(2):239). The full article is available on MDPI’s website.
The findings underscore the importance of personalized nutrition strategies for athletes. As research continues to unravel the complex interplay between diet, gut health, and athletic performance, a more nuanced understanding of FODMAPs will undoubtedly emerge. Athletes experiencing persistent digestive issues should consult with a registered dietitian or sports nutritionist to develop a tailored plan that addresses their individual needs and optimizes their performance.
Disclaimer: This article provides information for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.
The next step in understanding the role of FODMAPs in sports nutrition will be larger-scale, controlled trials specifically designed to assess the long-term effects of low-FODMAP diets on athletic performance and gut health. Researchers are actively exploring these avenues to provide more definitive guidance for athletes and coaches.
Have you experienced digestive issues during exercise? Share your experiences and thoughts on this topic in the comments below. Please also share this article with anyone who might uncover it helpful.
