Sports foods and drinks often rely on fructose as a key carbohydrate fuel ingredient. Yet studies show that up to 40% of athletes have fructose malabsorption, which causes gas, bloating, and other gross GI issues.
Fructose is a FODMAP carbohydrate and it’s very common among processed sports foods, even all-natural ones. Studies show that the all-too-familiar gas, bloating, and gross GI issues so many athletes experience might be caused by the fructose found in their sports drinks, bars, and gels.
Under normal circumstances, fructose is absorbed through the gut wall and transported to the liver for processing. Sometimes a particular protein needed for this normal digestion is missing, and fructose sugars end up in the large intestine instead.
Once in the large intestine, gut bacteria ferment the fructose and you know what happens next: gas with bloating, diarrhea, flatulence, and the urgency to rush to a bathroom.
Some degree of fructose malabsorption may be present in as much as 30-40% of athletes. When you consider that sports foods and drinks often use fructose as a carbohydrate source, they could potentially be to blame for some of the GI distress that frustrates so many athletes.
Fructose malabsorption can be made worse by a variety of factors. For more, check out The Athlete’s Fix.
In The Athlete’s Fix, registered dietitian Pip Taylor will help you find your problem foods—and the foods that make you feel and perform your best. The Athlete’s Fix offers a sensible, three-step program to identify your food intolerances and develop your own customized clean diet that will support better health and performance.
Find The Athlete’s Fix in bookstores; bike, run, and tri shops; and online from VeloPress, Pip Taylor (in Australia), Fishpond Australia, Amazon, Barnes & Noble, Chapters/Indigo, and your local independent bookseller.