Do you suffer from irritable bowel syndrome while cycling? If so, you know the struggles of bloating, constipation, and diarrhea. The whole experience is uncomfortable and limits your ability to do the activities that you love. When you are experiencing irritable bowel syndrome, you are grounded from your regular cycling training. You can’t afford to be hitting the bathroom every 15 minutes when your out riding. Mostly because there isn’t a bathroom around.
What are your options? One way to limit your occurrences of irritable bowel syndrome is to avoid foods such as gluten and food sensitivities. However, those are not the only options you have.
A Low FODMAP diet is one way to reduce irritable bowel syndrome symptoms for occurring. How does the low FODMAP diet work? The low FODMAP diet works by eliminated all carbohydrates. These foods are the ones that tend to cause the symptoms to occur. Then, one by one, you reintroduce the foods back into your diet to identify which ones cause your irritable bowel syndrome symptoms to occur.
Fiber for Constipation
If you suffer from irritable bowel syndrome constipation symptoms, then you should increase your intake of fiber foods. However, you need to increase the dietary fiber slowly into your diet to give your body time to adjust to the change in diet. What type of fiber should you eat? The best type of fiber for irritable bowel syndrome is soluble fiber. In addition, to help relieve constipation, you should add more water and eat more foods that include healthy fats. The best time to start your body off with your new dietary fiber and healthy fats is to eat a large, healthy breakfast. By eating a large breakfast, you can train your body to have a morning bowel movement and then keep everything moving throughout the day.
BRAT Diet for Diarrhea
On the other hand, if you suffer from outbreaks of diarrhea with your irritable bowel syndrome, you need to eat the BRAT diet. You do not want to depend on a BRAT diet for your daily diet. However, if you are experiencing a diarrhea episode, you can help relieve symptoms with the BRAT diet. What is in the BRAT diet? The BRAT diet consists of bananas, rice, applesauce, and toast.
There are other foods to avoid helping prevent episodes of irritable bowel syndrome. Those foods include greasy, fatty, and creamy foods. These types of foods can cause increased intestinal contractions and have you headed to the nearest bathroom and finding one when your cycling is not going to be easy. You should also avoid big meals and eat smaller meals throughout the day to avoid symptoms.
If you are struggling with irritable bowel syndrome while cycling, then you can try other options than going gluten-free or avoiding food sensitivities. You can also try a low FODMAP diet, add fiber, observe a BRAT diet for diarrhea outbreaks, and other food remedies.