Gut health

A gastroenterologist's advice on limiting gut distress and improving your microbiome

- David Bradford

Is exercise such as cycling good for the gut?

It is excellent for gut microbiome diversity. Regular exercise improves the good bacteria in the gut and reduces the bad bacteria, which is associated with better health outcomes. Exercise improves the motility of the gut, meaning you’ll feel less bloated. It also improves digestion and helps ensure regular bowel movements, as well as reducing the risk of liver and bowel cancer. The list goes on.

Can long bouts of high-intensity exercise cause gut problems?

Yes, strenuous exercise can cause gut symptoms such as acid reflux and may upset the digestive system. This is because, during strenuous exercise, blood supply to the muscles is prioritised, taking blood away from the gut. As a result, the gut effectively goes to sleep and food takes much longer to digest. Cyclists are especially prone to reflux and heartburn because of being in a leant-forward position.

How long before riding should a cyclist eat?

Ideally three to four hours, as that’s how long it takes to digest a meal. Obviously you may need to refuel during a ride by consuming low-volume, high-calorie foods. After exercise, you need a cooldown period of half an hour to an hour, to allow blood supply to the gut to normalise.

Are high-sugar energy products bad for the gut?

There is no evidence of any serious harm to gut health from these products, provided their use is limited to during exercise. It is better for gut health to take on some food, rather than none, during prolonged exercise.

What are the key markers of poor gut health?