If your young athlete is dealing with stomach issues, whether it's bloating, constipation, diarrhea, or that vague "my stomach just doesn't feel right" complaint, you're not alone. Gut problems are surprisingly common in athletes, and the causes aren't always obvious.
The tricky part is that there's a lot of conflicting advice out there. What works for one person doesn't work for another. Diets that help sedentary adults can actually hurt active kids. And sometimes the problem isn't what your athlete is eating. It's what they're not eating, or how stressed they are, or how little they're sleeping.
Here are ten starting points for keeping your athlete's gut healthy, whether they're currently struggling or you just want to prevent problems before they start. These tips come from sports dietitian Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics.
Make Sure They're Actually Eating Enough
This one surprises a lot of parents. Gut issues in athletes often stem from under-fueling, not from eating the wrong thing.
When athletes don't eat enough to support their training, the body starts cutting corners. Digestion slows down. The gut gets irritable. Constipation, bloating, and stomach distress can all be early warning signs of Relative Energy Deficiency in Sport (REDs).
Before you start eliminating foods or overhauling their diet, make sure your athlete is fueling adequately before, during, and after workouts. Sometimes the fix is adding food, not taking it away.
Add Probiotic and Prebiotic Foods
You don't need expensive supplements to populate the gut with good bacteria. Probiotic-rich fermented foods do the job naturally.
Sauerkraut, kimchi, kefir, and kombucha are all solid options. If your young athlete isn't into those flavors, yogurt works too. Look for varieties with live active cultures and not too much added sugar.
Prebiotic foods are equally important. These feed the good bacteria that are already there. Bananas, oranges, and onions are easy additions that most kids will eat without complaint.
Understand That Athletes Have Different Needs
Mainstream gut health advice is usually written for sedentary adults. That advice doesn't always translate to active kids.
You'll read articles telling you to eliminate simple sugars to optimize the gut microbiome. But athletes need simple carbohydrates to fuel their training. Cutting them out can hurt performance and create new problems.
Don't push a diet designed for someone sitting at a desk onto a kid who's training multiple times a week. Their body has different demands, and their nutrition should reflect that.
Watch for Food Intolerances
Gluten isn't inherently bad. Neither is dairy. But if your athlete is intolerant to something, it can cause real problems.
If you suspect an intolerance but aren't sure what's causing it, an elimination diet like the low-FODMAP approach can help identify the culprit. The idea is to remove potential triggers for about two weeks, then slowly reintroduce foods one at a time to see what bothers them.
Fair warning: elimination diets are tricky to do while maintaining adequate fueling during intense training. If you go this route, work with a doctor or registered dietitian to make sure your athlete is still getting what they need. As a simpler starting point, try eliminating one food category at a time. Gluten, eggs, and dairy are common offenders and relatively easy to cut without disrupting their overall nutrition.
Don't Fall for Fad Diets
The low-FODMAP diet is research-backed, but it's meant to be temporary, not a forever lifestyle. And it's only appropriate for athletes who are actually experiencing gut issues.
Be especially wary of any diet that eliminates an entire macronutrient group. No carbs, no fat, no protein: these approaches aren't ideal for growing athletes and will likely do more harm than good.
If a diet sounds dramatic or promises miraculous results, it's probably not the answer. Gut health improves through consistency and balance, not restriction and extremes.
Skip the Fatty Foods Before Practice
High-fat, ultra-processed foods can lead to a grumpy gut during training. The timing matters as much as the food itself.
School lunches are often culprits here. Fried foods, sausage, bacon, or greasy burgers at noon can cause stomach distress at 3 PM practice. If your athlete has afternoon training, help them choose lighter lunch options or pack something that won't sit heavy.
This doesn't mean fats are bad. Healthy fats, especially those high in Omega-3s, are great for overall health. Just save the heavier stuff for times when your athlete doesn't need to perform.
Cut Back on Caffeine and Artificial Sweeteners
Excess caffeine, artificial sweeteners, and refined sugar aren't doing your athlete's gut any favors.
Caffeine can worsen digestive issues like diarrhea, especially in larger amounts. Energy drinks and pre-workout supplements are common sources that add up fast.
Artificial sweeteners can also irritate the gut. When possible, stick to natural sweeteners like honey or maple syrup. Avoid high fructose corn syrup and chemical-heavy sugar substitutes.
Water is still the best hydration choice for most young athletes. Save the specialty drinks for situations that actually call for them.
Know How to Soothe a Grumpy Gut
When stomach distress hits, sometimes you just need to calm things down before you can figure out the cause.
Switch to a bland, simple diet for a couple of days. Chicken and rice with minimal seasoning is a classic starting point. Bone broth can also be soothing and easy to digest.
Avoid combining a lot of different foods at once. Keep meals simple until the gut settles.
If your athlete is dealing with diarrhea or nausea and struggling to eat, prioritize hydration. Water with a pinch of sea salt and a splash of juice will help keep electrolyte levels balanced while they recover.
Watch for Warning Signs Beyond the Gut
Poor gut health doesn't always show up as stomach problems first. Sometimes the early signs appear elsewhere.
Skin issues like eczema or persistent acne. Frequent allergies or strong allergic reactions. Joint aches or tendinitis that doesn't seem to have a clear cause. Constant fatigue or sluggishness. Sleep problems. Unexplained weight changes. Mood issues.
All of these can be connected to gut health. If your athlete is experiencing a cluster of these symptoms, even without obvious digestive complaints, it's worth investigating.
And of course, the direct signs matter too: gas, bloating, constipation, diarrhea, stomach pain, and acid reflux are all signals that something isn't right.
Keep It Simple
The best way to keep an athlete's gut healthy is the same way you keep their whole body healthy.
Eat a well-balanced diet rich in whole foods. Stay hydrated throughout the day, not just during practice. Get plenty of sleep. Decrease stress as much as possible.
That last one matters more than people realize. Gut distress is just as likely to come from life stress as from food intolerance. Even if your athlete is eating perfectly, a high-stress environment can still wreck their digestion.
You can't eliminate all stress from a young athlete's life. But you can help them manage it with adequate rest, realistic expectations, and a home environment that doesn't add pressure on top of what they're already carrying.
When to Get Professional Help
If your athlete's gut issues persist despite these adjustments, or if you suspect a food intolerance but can't pinpoint the cause, it's time to consult a professional.
Start with your athlete's doctor. They can help rule out underlying conditions and recommend next steps, whether that's allergy testing, meeting with a registered dietitian, or investigating other potential causes.
Gut health is complex, and sometimes you need expert guidance to sort it out. There's no shame in asking for help, especially when your athlete's performance, energy, and overall wellbeing are on the line.
The Bottom Line
A healthy gut supports everything else: energy, mood, recovery, immune function, and performance. When the gut is unhappy, your athlete feels it even if they can't name the problem.
Focus on the fundamentals. Adequate fueling. Whole foods. Hydration. Sleep. Stress management. Add some probiotic-rich foods and watch for warning signs.
Most gut issues in young athletes aren't mysterious. They're fixable with attention and consistency. And when they're not, help is available.
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