Fall 2024 - 24

GUT
Check
T
Examining the benefits of
prebiotics and probiotics
By Erin Noble, MS, RDN
he gut is a complex organ in our body
that can be physiologically altered when
put under high-stress levels, a state that can
be achieved through intense physical activity.
Have you ever had an athlete approach you
with questions about gastrointestinal (GI) pains?
Perhaps constipation, diarrhea, or discomfort
around exercise?
Endurance and high-intensity activities can
negatively affect gut health primarily due to the
redistribution of blood flow away from the GI
tract. This effect can cause discomfort during
activity, and in the long-term, can lead to an
altered GI microbiome. In these instances, the
fermentable oligosaccharides, disaccharides,
monosaccharides, and polyols diet (FODMAP
diet), gut training, and high-fat food consumption
may all be nutrition-related considerations that
come to mind. Prebiotics and probiotics may also
come to mind, both of which can serve to benefit
gut health and minimize GI discomfort that may
be common in athletes. Let's digest it.
PREBIOTICS:
Prebiotics are non-digestible food ingredients
24 | Tactical Training & Conditioning | Fall 2024
that enhance the growth of gut microbiota.
For the host, this growth provides a healthy
immune system, prevents disease, and
provides a protective barrier to the GI tract
lining. When seeking whole foods for prebiotic
benefits, fructo-oligosaccharides (artichokes,
asparagus, bananas, garlic, onions, leeks,
and wheat), galacto-oligosaccharides (foods
derived from lactose) and polyphenols all fall
within the category of prebiotics. However,
it is also understood that many fibers (a form
of carbohydrate) in our diets can also provide
prebiotic-like benefits to the gut microbiota.
These fibers include resistant starches (beans,
legumes, oats, cooked rice), beta-glucans
(oats, barley, fungi, algae, yeast, cereals),
polydextrose, and pectin (oranges, lemons,
grapefruit, passionfruit, limes).
However, despite being beneficial in many
ways, sometimes these prebiotic-specific
foods may irritate an athlete's GI tract further.
Due to this risk, further tracking of prebiotic
food intake is warranted and often encouraged
to discover which foods are more tolerable to
an athlete's gut.
Fall 2024

Table of Contents for the Digital Edition of Fall 2024
