Athlete’s Help guide to Staying away from Bloating, Cramping and Gastric Distress


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Athlete’s Guide to Avoiding Bloating, Cramping and Gastric Distress. Everyone faces the occasional gastrointestinal (GI) discomfort including bloating, gas, pain, cramping and/or frequent trips to the restroom. These issues aren’t fun for anyone, but mostly, they pass quickly and are not a. Eliminate certain foods.

Common gas-causing offenders include beans, peas, lentils, cabbage, onions, broccoli, cauliflower, whole-grain foods, mushrooms, certain fruits, and beer and other carbonated drinks. Try removing one food at a time to see if your gas improves. Read labels. A healthy gut and regular bowel movements can mean that you experience less digestive distress during endurance exercises. Taking probiotic supplements can help strengthen your gut and make you.

READ MORE: Athlete’s Guide to Avoiding Bloating, Cramping and Gastric Distress “When you have zero fiber, you’ll see the consequences in the bathroom,” she says. Many people become constipated, she notes, because fiber gives our stool bulk. Dehydration not only exacerbates GI distress symptoms, but also your body will draw water from your digestive tract when there’s not enough to go around—leaving. Drink plenty of water or other clear fluids to help reduce abdominal pain and bloating.

Avoid pain medications such as aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs (NSAIDs. There are things you can do to reduce gas, bloating, and abdominal distension, for example, eliminating sugar, fructose, milk, and certain vegetables from your diet. Medical treatment may require eliminating certain foods from your diet, trying a gluten free diet, taking antibiotics if necessary, or taking probiotics. Taking antacids and other drugs (such as proton pump inhibitors or H-2 blockers) to reduce stomach acid.

Avoiding hot and spicy foods. For gastritis caused by H. pylori infection, your doctor will. Gut issues like indigestion, bloating, gas, cramping and stomach pain are all common side effects. If you regularly experience onion indigestion, it’s very likely it’s due to FODMAPs.

Unfortunately, if you have onion intolerance of this type, it’s likely that you’re reacting to many foods — not just onions. 7 Potential Warning Signs of Stomach Cancer. Thankfully, stomach cancer is rare.

But here are 7 potential warning signs that warrant a trip to your doctor for further evaluation.

List of related literature:

Current recommendations are adequate water intake, avoidance of caffeine, avoidance of legumes (to decrease bloating), and limiting lactose and fructose.

“Davis's Diseases & Disorders: A Nursing Therapeutics Manual” by Marilyn Sawyer Sommers
from Davis’s Diseases & Disorders: A Nursing Therapeutics Manual
by Marilyn Sawyer Sommers
F. A. Davis Company, 2018

This may be helpful for some people (described later in this chapter), but they may need to be avoided before exercise by people who experience gastrointestinal distress or irritable bowel syndrome.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

Several studies have found that patients with IBS often have small-bowel bacterial overgrowth, which causes bloating and abdominal distention.

“Medical-Surgical Nursing: Patient-Centered Collaborative Care, Single Volume” by Donna D. Ignatavicius, M. Linda Workman, PhD, RN, FAAN
from Medical-Surgical Nursing: Patient-Centered Collaborative Care, Single Volume
by Donna D. Ignatavicius, M. Linda Workman, PhD, RN, FAAN
Elsevier Health Sciences, 2015

Taking probiotic supplements may also be beneficial, such as Bifidobacterium infantis, or B. infantis, particularly for IBS symptoms.

“Joy's Simple Food Remedies: Tasty Cures for Whatever's Ailing You” by Joy Bauer, M.S., R.D.N., C.D.N.
from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You
by Joy Bauer, M.S., R.D.N., C.D.N.
Hay House, 2018

DON’T eat or drink dairy products until your health care provider or dietitian approves them since some of these may also cause gas, bloating and diarrhea that may be confused with celiac disease.

“Ferri's Clinical Advisor 2019 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2019 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2018

Bloating and distention in irritable bowel syndrome: The role of visceral sensation.

“Sleisenger and Fordtran's Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management, Expert Consult Premium Edition Enhanced Online Features” by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
from Sleisenger and Fordtran’s Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management, Expert Consult Premium Edition Enhanced Online Features
by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
Elsevier Health Sciences, 2010

Individuals with IBS characteristically complain of abdominal pain or distension (bloating), which can be linked to or relieved by defaecation, and/or an alteration in bowel habit.

“Alexander's Nursing Practice E-Book: Hospital and Home The Adult” by Chris Brooker, Maggie Nicol, Margaret F. Alexander
from Alexander’s Nursing Practice E-Book: Hospital and Home The Adult
by Chris Brooker, Maggie Nicol, Margaret F. Alexander
Elsevier Health Sciences, 2011

The resultant clinical symptoms of carbohydrate intolerance include abdominal cramping, bloating with abdominal distention, diarrhea, and excessive flatulence.39 Malabsorption of lactose is widely recognized as a cause of gastrointestinal distress.

“Pediatric Gastrointestinal and Liver Disease E-Book” by Robert Wyllie, Jeffrey S. Hyams
from Pediatric Gastrointestinal and Liver Disease E-Book
by Robert Wyllie, Jeffrey S. Hyams
Elsevier Health Sciences, 2010

For now, I focus on eating a variety of probiotic-rich foods just like I recommend in this book.

“The Lose Your Belly Diet: Change Your Gut, Change Your Life” by Travis Stork, M.D.
from The Lose Your Belly Diet: Change Your Gut, Change Your Life
by Travis Stork, M.D.
Bird Street Books, 2016

Our goals in writing this book are to confirm that IBS is real and to show you the many ways you can successfully deal with your symptoms.

“IBS For Dummies” by Carolyn Dean, L. Christine Wheeler
from IBS For Dummies
by Carolyn Dean, L. Christine Wheeler
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Uh asparagus, broccoli, Brussel sprouts, bananas, and pomegranate juice hurts me! Red beans white beans too! But black beans pinto beans and garbanzo beans are fine! Cauliflower I turned to purple! And cabbage helps my digestion!!

  • Sir i feel heavy in lower abdominal since 3 months but last 15 days i feel very much bloating in upper abdominal under lunges area.sometime bloating come and some time gone…and cant feel hunger. Please reply

  • I’m always bloated like my body is skinny except my stomach I sometimes dint even eat and I look bloated and I hate it because if I tighten my stomach I can see abs but after a while I get tired and go back to my bloated belly

  • Being bloated all the time is really annoying. It has been my case, I was in pain after every meal, with my stomach making weird noises. It was embarrassing. And my alimentation
    was perfect so I really don’t know why I used to suffer from this… Intermittent fasting kinda solved the problem, I also eat less healthy (or at least, less balanced) but I got better anyway.

  • I’m a mouth breather when I walk/run, and that has played a part in my bloating issues. In recent days I have tried to only use my nose, but it’s like sucking water through the world’s smallest straws, and I have to work almost twice as hard to breathe when I walk/run.

  • Eat right food avoid bread,sugar tea coffee, chicken,just eat only vagetable with rice for two months for sure you will ne better ang you feel younger.. beacause most american earing lots of butter and dairy bread pasta thats why so many people america had bad breath..

  • Mine gets bloated every morning even when I eat nothing. My stomach also makes me looks pregnant and makes it hurt to wear clothes and sleep ��

  • Is it just me or everyone feelin like bloated and cant walk straight? Likeee i just ate small amout of food then i started bloating

  • I find that when you just eat good food, high fibre, no fried food, drink plenty of water, exercise, you’ll have a good solid bowel movement. You eat crappy foods well…you pay for it, it’s not nice but you do have to think about that before you eat something. Eating the right food really cleans out your insides, and healthy food can be just as fun as unhealthy food, cantaloupe, watermelon, strawberries, banana, mango, beetroot, tomatoes, long beans, kefir, brown rice, chicken. I allow myself two days of treats, one day for maybe custard after dinner and the other I’ll have pizza or some burgers, usually Friday and Saturday, and if you combine this food with your usual fibre diet then better still, eat healthy even when you’re not eating healthy.

  • Idk if this counts as bloating, but I just ate too much food, then not another 1hr pass by I started eating again, why still feeling full, and drank a milk that causes my stomach pains, until I ended up in rhe hospital��

  • Whenever I left the gym after doing a lot of exercise I drank water and when ever I did I looked extremely bloated and I thought I was fat and nothing changed for a month so how do I get ride of the bloating after I drink water?

  • It happens literally after every single time I eat. I’m lactose intolerant and I don’t eat dairy and if still happens. It’s so annoying I look pregnant

  • I visited a doctor and find out I am lactose intolerant. I dont eat diary yet Im still so bloated. I tried the “Swalloing too much air” and it didn’t work.

  • I have often wondered what would happen if everybody in the world farted at the exact same time who would be the first one to take a sniff.

  • Was struggling with bowel issues for 3 days. I couldn’t sleep because the pain was so bad. Did this and not only did it alleviate the pain, I had the best sleep I’ve had in 3 days. I literally passed out. Thank you for this!! ������

  • Can you maybe help me out?

    I’ve not ever been able to burp and im 16 years old. I’ve burped like 10 times in my whole life and they’re only ever tiny and random out of no where theres no correlation to certain foods.

    I get this gurgle type noise almost like a bubble in my throat and I get lots of those I think instead of burps. I get incredibly bloated I’m fairly skinny and it’s not fat on my stomach, it gets very airy literally inflated like a balloon and looks ridiculous in proportion to my skinny body.

    Occasionally I get awful cramping after food this has happened about 3 times again randomly I kept a food diary and nothing triggers it apart from maybe fizzy drinks.

    I’ve read online about similar symptoms people get and they also cannot burp but it’s not well known about

    I’ve tried throat exercises and certain positions to lie in after eating but nothing changes I just cant burp.

    I thought it may be IBS at one point but i never had any trouble going to the toilet it was the just the pain and bloating and food didnt seem to not sit well with me it all seems non burp related or something to do with air and gas.

    Any ideas? Were going to go to the doctors and try and see a throat specialist but I’m worried it wont be taken seriously the only “cure” I’ve heard of is a throat evaluation and then a botox injection in a specific throat muscle that may be causing my inability to burp but I need to get checked out first and I know I’ll be told to try everything uve already done and probably not be given any help.

  • The enemy of gas has to be fennel seeds, and caraway seeds also known as bishop’s weed half tea spoon of both, you can either chew them or just have them with a glass of water. For best results you can grind them in to a powder and have a tea spoon every day 100% garantee it can cure long term gas problems, helps strengthen your digestive system and clear your colon at the same time.

  • Drinking pure lemon juice with water only no sugar before bedtime really helps. I drink it with little bit cold water. 99 percent effective! My stomach less bloated and my lower abdomen whole stomach actually flattens. Plus i get clearer skin. No joking.

    Ps: dont drink after brushing teeth. Before brush teeth is the best time. Because it add bitterness sour taste to the lemon water. Wash mouth after, so the acid will not hurt your teeth as well.

  • Bruh I understand why I’m bloating alottt. I’ve been on a diet for like weeks now. I literally eat once a whole day but YESTERDAYY����‍♀️ was my birthday and I ateeeeeeeeeeeeee a lot smh

  • i have the exact same thing!! i still need to complete the bacteria test but am too lazy to deal with it:( thank you for these videos. i struggle to explain to others why my stomach ALWAYS hurts. my family thought i was making it up until my gastroenterologist found several polyps in my intestines. so for sure there are some mechanical issues but she also thinks i have an overgrowth of bacteria.

  • I relate to that 100% and after reading Max Lugavere’s Genius Food I’ve come to realize how important gut health is and after taking his advice onboard my stomach has gone flat again. I’ve learned that I’ve git a strong gluten sensitivity and many other issues. Gut health is interconnected with our brain, mood, and so many chronic illnesses. Thanks for sharing this video!!! and let’s keep our balance!xxx

  • I’ve been doing your workout vids for weeks. My body’s getting stronger. I am feeling a lot stronger than before. I’m diagnosed with hyperthyroidism so it really affects my mental health and physical health. I am taking medications for 6 months now. Since I started taking the meds I gained weight super fast. That’s why I tried your vids and trying to modify my diet. I can feel my abdominal muscles are getting stronger but bloating is evident. I dunno why. Maybe you’re right that after taking so many kinds of meds for a very long time really do affects my liver. And I feel so troubled RN.

  • Hi there! Try this gentle routine anytime you’re feeling bloated, gassy or your Ulcerative Colitis, IBD or IBS is flaring up. Just 12 minutes of mild movement for lots of relief. (just look at the comments ��) Can be repeated back-to-back if needed! �� Subscribe for free weekly yoga videos: ��

  • Girl I always come back to this routine with out fail my stomach calms down �� I couldn’t even stand up straight my stomach hurt so bad. Thank you ��

  • My Mom is Greek Italian. Our family has always battled with stress and anxiety. As I turned 40 all kind of goofy things started happening with my heath with most of it no fault of it my own. I’ve been working on habits of diet and exercise and only recently with meditation and now yoga. Man it’s powerful stuff. Although I continue to slip into bad eating habits occasionally that ultimately keep me up at night with horrible digestion issues, it’s this video and a 10 minute meditation that flips the script pretty fast. Am I still uncomfortable, only a little after these mindful task. I will try to share this video with anyone I talk to that has similar issues. Thank you so much. ��������

  • Sarah, what a beautiful video! Love the relaxing music and the gentle yoga exercises as I am 80 with IBS, and this is a godsend for me. Thank you.

  • I had a doctor that put me on acne medication that your only supposed to be on for 3 months,he left me on it for 3 years. I went to a new doctor with stomach pains and found out that my liver was close to failing. Luckily there’s no permanent damage but some doctor need to be way more careful with that stuff.

  • Ngl I need to stop on 9:44 because of I keep got burping continuously, but the good thing is I didn’t feel the burping like a bad one it was just a lot of burping and my body is okay, don’t worry. I’ll try this again tomorrow ��

  • I had a sharp pain earlier at 2pm in the morning. I did exactly as Sarah mentioned and the pain went away. This was awesome! Thank you!

  • Had a nagging stomach ache for 2 weeks..Did you yoga routine and my stomach ache is cured. I did it at night and the next day I was passing and and belching from way down in there. Thank you..

  • Gut issues cut dairy. It’s huge inflammation factor. I’ve been dairy free since 2008 and ita been amazing. Now I’ve been vegan for 4 years and definitely saw a big change once I cut the rest of animals products. I’m also allergic to gluten.

  • Ashwaghanda is a super herb (comes in pill form that you can buy off amazon) which keeps your hormones in check, keeps you calm and happy (helps depression and acne)!! It really works like magic for anyone who wants:)

  • suffering from GERD and heart burn from one month. just saw this video and felt this is good and useful. started doing this from yesterday.

  • Hope you are feeling better now. You must try Ayurvedic methods. Basically ayurveda has divided three types of body. You seems to be vata type same as me. I too have bloating and almost all the issues you mentioned. Do try ayurveda. Its the best ��

  • Really very useful.. Thank you so much ��
    And can you please tell us that whether we can store the cooked chicken or mutton in the fridge and re-heat it the next day and can we eat that?

  • I did this and it does feel nice, but it seemed to cause some abdominal cramps for me (like PMS cramps, not digestive cramps). Anyone else?

  • I love you Chloe! This is why I started the shred challenge. Your channel contains everything. Unlike other fitness channel, it only contains fitness and meal plan. Sad to hear that despite your fit body, you also have health issues. My hugs for you! ��

    P.S I also have bloating issues. Lactoseintolerance ����

  • i watched this thinking i was severely bloated but turned out that i had a ruptured appendix right at that moment! take care of yourselves guys!

  • People thanking the creator because they farted. What would i do? Because I just went for a poop after 6.29. Couldn’t even finish it all.

    I was constipated since 2 days ��

  • You have saved me omg. I took meds for a flare up earlier but they didn’t help but following this video has actually helped so much I cant believe it actually worked. Child’s pose really helped me the most. Thank you so much, I’m so happy I’ve found your channel�� I’ll definitely check out more of your videos