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Eliminating foods from your diet? - 6/24/2013 1:41:09 AM

AthenaSurrenders

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I'm having a lot of digestive issues when I run. I'm signed up for a 10k so I'm running a lot, and though it's common for runners to have stomach problems mine seem to be severe and I'm often ill for hours afterwards.

I've been researching and there is no one answer to what causes it or how to stop it but the consensus is that a lot of people benefit from eliminating certain trigger foods from their diet. Problem is I've been told to cut out dairy, red meat, processed meat, caffeine, gluten, spicy foods, raw fruits and citrus, high-fat foods and high fibre foods. I've also been told to eat less protein before a run, or eat more fibre, or consume probiotic yoghurts. Leaving aside the fact that some of that advice directly contradicts each other, if I cut all of those things out I'm going to struggle to eat enough to have any energy to run at all. Apparently you only need to avoid them for 24hrs before running but since I run 5x per week, that ends up being all the time.

I need to fix this fast because it's making me miserable, and stopping running is my last resort option. So I need a plan? Has anyone gone through something similar? How do you begin cutting things out, where do I start, how long should I try removing a certain item before I can be sure it's not the culprit? And also does anyone know any good recipe sites that let you search for foods NOT in a recipe? I don't do well with raw veg so eating salad every day isn't realistic for me.

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RE: Eliminating foods from your diet? - 6/24/2013 8:09:26 AM

HoldinOn

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Other than trial and error, I don't see how you are going to find out. Tho I do have two tips that have helped me out, as I also tend to have a volatile stomach, (I run on the trail, so me restrooms at every corner).

One, keep a food and exercise diary. Besides helping pinpoint which particular food may be giving me issues, it helps me to see other patterns as to energy levels, water retention, etc. There are some good ones online, personally I use myfitnesspal.com. There is even the added benefit of community support, forums, recipe sharing.

Second, I have found that if I run first thing in the am, on an empty stomach or with a small snack, I can avoid stomach issues. Yes, that means I don't have large stores of energy, but as long as I keep my run to around 6 miles/a hour, the trade off is worth it.

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RE: Eliminating foods from your diet? - 6/24/2013 6:30:28 PM

littlewonder

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I would cut out one thing at a time, eliminate it, see if there is any difference. If there isn't then you add it back in and try the next on the list. This way you can continue to eat a healthy diet.

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RE: Eliminating foods from your diet? - 6/24/2013 6:40:13 PM

theshytype

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quote:

ORIGINAL: littlewonder

I would cut out one thing at a time, eliminate it, see if there is any difference. If there isn't then you add it back in and try the next on the list. This way you can continue to eat a healthy diet.

I also suggest this. If you cut everything at once, you won't really know the trigger.

I have major issues (not just stomach) when it comes to gluten. I'm horrible when it comes to researching ingredients so I just try to stay away from anything that's packaged. I try to stick to fruits, veggies and lean meats. Here, at least, gluten-free is becoming more and more common so there's a whole section in the grocery store dedicated to it.

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RE: Eliminating foods from your diet? - 6/25/2013 12:25:10 AM

LittleGirlHeart

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I went through something similar with trying to cook from scratch just about every meal an cut out certain ingrediants from processed foods, I struggled really bad at first, and craved things. I never got over it, the cooking guidelines were to strict and it drove me nuts and I stopped.

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RE: Eliminating foods from your diet? - 6/25/2013 1:27:40 AM

AthenaSurrenders

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fr

Thank you for the advice. I wasn't seriously planning to cut everything out at once, I'm just a little overwhelmed with knowing where to start experimenting. I'm baffled because I've not had problems with any particular foods before so I don't have any hunches to start with. Is a week long enough to test a food out before moving on to something else? How will I figure it out if there are multiple foods causing problems?

I really hope it doesn't turn out to be gluten or dairy because that's going to cut out a lot of foods that I love, but running is doing me the world of good in terms of physical and mental health so if it comes to it I'm willing to make the sacrifice.

Holdinon- Funnily enough I'm already on MFP - I will get in the habit of using the notes section each day to write down if I had any symptoms and that might make the pattern clearer. I do run first thing in the morning on an empty stomach 90% of the time and though it reduces the severity of the symptoms it doesn't stop them. I'm trying to drink more water as I run in case it's dehydration but I'm only running 5k (or less, if my stomach hurts) so I'm not putting my body through anything too gruelling.

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RE: Eliminating foods from your diet? - 6/25/2013 8:13:03 AM

tommonymous

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Running in the morning first thing works for me too. (Both in terms of physical comfort and motivation.) So, that's a good start.

Maybe you're loading up on too much water before a run? I run about 5k as well and I usually have a pint or two at night before bed, then wake up and have about a half-pint. And really, assuming that you're properly hydrated throughout the day, your body ought to be able to handle 5k with no additional water needed.

How long have you been running? What distances/ paces have you had up until now? How quickly have you increased them? To be clear (and unfortunately graphic) are we talking digestive issues while you're running, or just more beemers than you're used to?

As far as cutting foods out of your diet, the method I'd take would be to start with most dairy and keep cutting new things one at a time until the symptoms go away. I think it would be safe to say that, if you cut something and see no improvement for a week, you won't gain by cutting that thing.

And here's a pat on the back for making giving up the exercise your last resort. My (joking) initial response was "Duh, your body's telling you to quit running." I think people generally need more exercise, myself included.

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And just because it worked for you, doesn't mean it will (or ought to) work for everyone.

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RE: Eliminating foods from your diet? - 6/25/2013 8:24:52 AM

FelineRanger

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I have a suggestion that goes in a slightly different direction: Have your allergies tested. Granted, this is my go-to answer because I have several food allergies, but I have also discovered that many people show symptoms of food allergies without realizing it. When my allergies kick in, I am sick like you are for hours and often feel the effects for as much as 24 hours afterward.

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RE: Eliminating foods from your diet? - 6/25/2013 11:22:13 AM

AthenaSurrenders

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I will look into food allergies if it doesn't go away by eliminating the usual culprits. I'm having a hard time accepting it could be allergies since it's clearly tied in so closely to my running.

Tommonymous - unfortunately issues while I'm running. Stomach cramps and that terrifying feeling that I might not make it home, followed sometimes - but not always - by nausea and ...you know.

I'm 9 weeks into a couch to 10k programme, this is as far as I've ever got. So I'm not rapidly increasing or anything like that. I generally only run a 10-12 minute mile (varies a lot because it's very hilly here). I did couch to 5k last year and then got an injury and slacked off way too long so basically started over again. Before that I used to swim a mile 4 times a week with no problems but we moved to another town and that's not an option now.

I need to exercise - I'm overweight and lazy. I have a kid who needs good examples. Running helps me keep my moods stable and makes me feel like I've accomplished something when I improve. It's also free and doesn't take too much time. I'll be very upset if I have to give up. It does feel like my body is trying to make me quit some days.

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RE: Eliminating foods from your diet? - 6/25/2013 12:46:46 PM

DesFIP

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http://www.tvernonlac.com/food-allergy-diet.html

Basically you want to limit yourself to bananas and apples, chicken, and rice. Takes about three weeks to see if you feel better. At which point you add things back one a week to identify the problems.

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RE: Eliminating foods from your diet? - 6/25/2013 1:25:27 PM

tommonymous

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Ohh, that's not fun at all. I've done the chuck-on-the-go, but never serious urges for anything from that end while running. Have you tried delaying your start in the morning? Maybe it just takes a bit for your body to wake up? Have a cuppa, wait for it, and then go. Maybe that'll help...

Is your progress for the couch-to-10k at about the same rate as your progress for the 5k? If it's twice as fast, that might be part of your issue, too.

Ultimately, if it comes right down to it, walking burns almost exactly as many calories as running over a given distance. It just takes longer. (Running has more cachet, but walking works, too.) So, you could still provide a good example by walking at a fast pace for exercise, eating right, and just generally being healthy, happy, you.

FWIW, I don't think that causing oneself great distress in order to conform to norms sets a great example, assuming that person is otherwise healthy and happy.

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And just because it worked for you, doesn't mean it will (or ought to) work for everyone.

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RE: Eliminating foods from your diet? - 6/25/2013 2:41:13 PM

FelineRanger

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quote:

ORIGINAL: DesFIP

http://www.tvernonlac.com/food-allergy-diet.html

Basically you want to limit yourself to bananas and apples, chicken, and rice. Takes about three weeks to see if you feel better. At which point you add things back one a week to identify the problems.

That diet is not necessarily "allergy friendly" because bananas and apples, along with avocados, mangoes, pineapples, and a few others are the very fruits I am allergic to. I learned only a few years ago that these food allergies are related in some way to my diagnosed latex allergy. Going to an allergist is still the most precise way to know your allergies and what to avoid instead of trying the hit-and-miss approach endorsed in that diet.

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RE: Eliminating foods from your diet? - 6/25/2013 5:10:21 PM

littlewonder

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My experience with having to cut out foods to find out what was causing the problems, varied. For example, I knew right away when citrus foods and things like tomatoes were causing me problems. I knew that same day. Other foods it took anywhere from a couple days to a week. So it really does depend on how you feel when you eat those foods.

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RE: Eliminating foods from your diet? - 6/25/2013 5:28:00 PM

kalikshama

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quote:

http://www.tvernonlac.com/food-allergy-diet.html

Basically you want to limit yourself to bananas and apples, chicken, and rice. Takes about three weeks to see if you feel better. At which point you add things back one a week to identify the problems.

I recommend the Food Allergy Diet; Elimination/Challenge Diet as well, but wanted to point out that there's a lot more than those four food items. It does have a wide variety of protein and carbs, but perhaps not the ones we are used to and crave.

Athena - pay particular attention to the thoughts of which foods you'd hate to give up the most as those are likely the ones to which you are addicted and allergic. See:

...The Challenge Phase

For nearly everyone though, many symptoms do clear. Then the challenge and testing part of the food alllergy diet begins. It is tempting to stay on the elimination phase of the diet for many people. They feel so much better with it that they do not want to test any foods.
Elimination Diet

However, it is best to broaden the diet as soon as possible for better nutrition. One aspect of food allergies or allergies in general is called the allergy/addiction cycle. The foods we react to the most, become addicting just as a drug can. The result of this phenomenon is that the foods and substances we are most allergic to, we are also the most attached to.

This gives us a clue as to which foods to test first. The less it bothers you to think of giving up a certain food, the less likely it is that you are allergic to it. Testing these foods first allows you to broaden your diet more quickly.

Food Testing Procedure...

Read more: http://www.tvernonlac.com/food-allergy-diet.html

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RE: Eliminating foods from your diet? - 6/25/2013 6:48:08 PM

Edwynn

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quote:

ORIGINAL: theshytype
I also suggest this. If you cut everything at once, you won't really know the trigger.

I have major issues (not just stomach) when it comes to gluten. I'm horrible when it comes to researching ingredients so I just try to stay away from anything that's packaged. I try to stick to fruits, veggies and lean meats. Here, at least, gluten-free is becoming more and more common so there's a whole section in the grocery store dedicated to it.

I make my own tabouli with millet or quinoa or some other non-gluten grain to replace the
bulgar wheat.

And though traditional tabouli calls for chopped mint to accentuate the parsley, I regularly alternate with basil, cilantro, or some other such herb.

The following is in answer to the OP, but the most common cause of an abundance of myriad troubles with those of athletic pursuit seems to ultimately get back to a relative mineral deficiency. If living a 'normal' life, there is no 'mineral deficiency.' But long distance running and most of the other sports activities cause the body to flush a lot of things out of the body, and a lot of minerals are lost in that process. It's certainly possible that some dietary anomaly or even a food allergy might be the culprit, but I think it would be best to pursue basic nutritional analysis in regards to your particular situation before venturing any further.

I cannot recommend tabouli highly enough for runners or other people extending the physical limits in such way. The combo of minerals and vitamins in that dish feeds and replenishes the the body from such stress far better than any quickie 'sport drink' imbibed during or after the fact.

Eat a small or medium serving of tabouli before lunch and before dinner for at least two weeks, see how the running goes after that.

There's not a two-day fix or a suddenly-fix-it-two-hours-befor-I-run solution to the issue at hand here.

I can't imagine any runner or other athlete not having a juicer or a Vitamix. NOT for drinking two hours before, but to ingest on at least a semi-regular basis as a matter of course.

< Message edited by Edwynn -- 6/25/2013 7:40:39 PM >

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RE: Eliminating foods from your diet? - 6/25/2013 6:52:29 PM

DesFIP

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I'm a believer in cutting everything out at once and slowly adding them back in because usually there's more than one trigger. And having done this years ago, I will admit it's boring as hell and a slow process but very helpful in figuring out what the triggers for my IBS were.

One thing Athena, you're exercising pretty vigorously. And it's mid summer. Are you drinking plain water when you run or something with an electrolyte in it? Because I'd first add an electrolyte in and see if that helps.

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RE: Eliminating foods from your diet? - 6/25/2013 9:54:23 PM

AthenaSurrenders

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I'm just drinking water, but midsummer at 5 am in England is usually about 11 degrees and raining, so not too hot.

Thanks for all the advice. I'll give that website a proper read when I uh... get back from my run.

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RE: Eliminating foods from your diet? - 6/26/2013 6:21:59 AM

eulero83

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I've been an agonist in running for most part of my life, you said your problem is directly connected to this activity, I haven't perfectly understood what exactly you feel, could it be you eat fats too close to your training? During run stomach contracts more than any other sport and if you have inside something wrong can make you sick

th rest of this post can be disgusting

For example if I eat crostata (friable dough with jam) I tend to bring it up after a few km, the worst episode I had eating dry cornflakes I felt sick and was not even able to vomitate to have some release and when I could it's been very very painful, I don't drink coffe and milk but for other person's experience if you drink it before running you'll for sure be bent throwing up all you have eaten. Than smething I discovered is grapefruit if eaten often can make harder to digest everything else.

edit: I just read you run with emplty stomach and drink a lot of water, plain water can be very hard to digest and in an empty stomach can be very annoing, try to put in the water some minerals this should make it better to digest.

< Message edited by eulero83 -- 6/26/2013 6:35:49 AM >

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RE: Eliminating foods from your diet? - 6/29/2013 12:56:20 PM

AthenaSurrenders

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Well so far I've been dairy free for a week and I have seen some improvement. But then again, I also cut back on my running two weeks ago and built it back up, so it could have been the rest that has helped. I've also been extra-careful about my caffeine and keeping hydrated so it could have been that. Who knows? It hasn't been hard to stick to though so I guess I can stay dairy-free for a while until my routine has settled back down and try to reintroduce it later.

It sounds so simple just to cut something out and see if it makes a difference, I never thought about how many variables there are to take into account.

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Being your slave, what should I do but tend
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RE: Eliminating foods from your diet? - 7/1/2013 7:53:08 PM

tommonymous

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Thanks for the update, Athena. I'm glad you've seen some improvement, and I hope it continues.

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"Remember kids. Just because it hasn't happened to you doesn't mean it doesn't happen at all." --Hillwilliam

And just because it worked for you, doesn't mean it will (or ought to) work for everyone.

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Post #: 20

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