If you ever suffer from bad running cramps (or "stitch"), which research suggests at least 25% of us do, it's a sign that you may be able to improve your gut health (officially called gastro-intestinal health).
The latest craze to do this is fermenting foods, the process of leaving foods such as vegetables, meats, dairy or breads in brine to preserve over a long period. We'll get into the science later but one thing we do know is that fermented foods are incredibly good for our gut microbiome, the group of bacteria in our gut that help to provide the body with essential nutrients & keep our body functioning properly.
When food is left in brine, the yeast, fungi, bacteria or other similar microorganisms found in the brine break the food down into healthy acids or alcohols which leave the food with a wonderful salty & slightly sour taste. It's nicer than it sounds...
The gut can then feed off these live bacteria, such as healthy acids & alcohols (more commonly known as 'probiotics'). It's a more natural version of the probiotic yoghurt drinks you may have tried (Yakult, Actimel etc.). Your gut health affects not only your comfort & bodily function, but also:
Upper gastro - heart burn, nausea, vomiting & chest cramps.
Lower gastro - bloating, cramps, flatulence & diarrhoea.
Long term gut health is also now also associated with lower risk of heart disease, immune function & mood/stress management.
Now it is important to note that other factors such as physiological & mechanical functions of the body also affect gastrointestinal symptoms, for example when blood is redirected away from the digestive system to aid muscles in intense bouts of exercise. However these are very hard for us to control, so the easiest positive change we can make is by far our nutrition. Other positive changes we can make, as well as eating plenty of probiotic foods, are:
Increased fluid intake, especially around exercise. Dehydration has a big effect on the guts ability to function properly (as well as the rest of the body).
Ensuring you have fuelled up well with complex carbohydrates (carbs higher in fibre & micronutrients). This is a must for energy levels anyway, but particularly important for gut health.
Avoid eating within 1-2 hours of starting exercise, this will allow the body time to digest food & will avoid the mechanical bodily functions of digestion effecting your exercise.
Avoid anti-bloating drugs (NSAIDs), especially before exercise.
Consider glucose carbohydrate gels if you're struggling to fuel your workouts.
You'll notice i have mentioned fermented foods in relation to exercise a lot here, simply because that is my expertise, but they are super helpful for everday function & are definitely worth a try. They're super fun to make & will quickly become a project, so give it a go! Here's a helpful video to get started:
Get in touch if you'd like to understand more about mastering your nutrition & we'd love to help! See you soon.
Elliot Hutchinson // 16.06.2024
© 2024 The Coaching Collective
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