By Harriet Edmund

As a sports dietitian and ultra marathon runner Stephanie Gaskell knows how important fuel is for getting the most out of your performance. She also knows that clocking long kilometres can cause some unwanted food pains. “No runner wants to be held back because of stomach cramps, having to take a toilet stop, experiencing reflux and excessive wind, or feeling bloated,” says the 2.56 marathoner. “But the fact is runners suffer gastrointestinal symptoms more than any other athlete.”

That’s because when you’re running blood flow is directed to your muscles rather than your stomach to help with digestion, your gastrointestinal hormones change, and in some cases the jarring nature of running can result in injury to the intestinal wall. What’s more, runners with food intolerances such as coeliac disease, are more susceptible to stomach upsets on the run because the nervous system in the gut is already irritable.

No one knows why some people and not others develop food intolerances. Dr Sue Shepherd, advanced dietitian and director of Shepherd Works, says it can follow stress, travel, a nasty infection or be a genetic predisposition.

But it’s not unmanageable. “For runners with food intolerances, there’s no reason why your training can’t continue as normal,” says Gaskell, who suffered irritable bowel syndrome during her stressful university exams. “You just need to know exactly what your intolerance is, and plan ahead for what to eat and when.”

Coeliac disease
Coeliac disease is when the body develops an intolerance to gluten – a protein component of wheat, rye, barley and oats. If left untreated coeliac disease can not only derail your training, but lead to serious health risks including osteoporosis, infertility and cancer, which is why a strict, life-long, gluten-free diet is required. About one in 100 people have coeliac disease, but 75 per cent don't know they have it, according to The Coeliac Society of Australia.
Test for it
A biopsy of the small bowel is done to collect samples of the stomach lining for testing. Dr Shepherd, who was diagnosed with coeliac disease in 1996, warns it’s important not to start a gluten-free diet before having a biopsy because it often results in misdiagnosis.
Beat it
“A strict gluten-free diet is very effective, but can be an overwhelming adjustment to make,” she says. Some foods to avoid include wheat (including flour), barley, rye, oats, malt (including malt vinegar and beer), semolina and cous cous. Many non-grain foods such as stock cubes, soy sauce and other condiments, processed foods and confectionary often also contain wheat.
Run with it
There are plenty of gluten-free foods to fuel your muscles before and after training such as rice, corn (also called maize), tapioca, potato, soy, millet, buckwheat (including soba) and quinoa. And you can still treat yourself to gluten-free sweets such as Dr Shepherd’s Irresistible Gluten Free Lollies, the Jelly’gnite Range and Mr Marshmallow products – a great carb source for long distance hauls.