32. Exercise And A Sensitive Gut With Leslie Bonci: What to Eat to Avoid Flare-Ups and Boost Performance

Send us Fan Mail Are you tired of your gut getting in the way of your workouts. Today on the IBS Nutrition Podcast, we are bridging the gap between digestive health and physical performance. I am joined by my former mentor, Leslie Bonci, a registered sports dietitian who has worked with everyone from Olympic athletes to everyday people looking to hit their health goals. We discuss the unintended consequences of trendy elimination diets, how the physical jostling of your gut impacts your digestion, and the clinical reality behind the sports supplement industry. **The 3 Biggest Takeaways From This Episode:** **1. The Danger of Unintended Food Elimination:** The Unintended Consequences of Extreme Elimination: Discover why cutting out carbs, dairy, or staying on the low-FODMAP diet for too long ruins your performance, depletes your gut microbiome, and makes your gut "lazy" over time. **2. Timing, Volume, and Form for Exercise:** The Performance Trifecta (Timing, Volume, and Form): Learn why fiber-maxing before a workout is a recipe for disaster, when to actually start carb-loading for an event, and how to use sugar with a purpose to keep your stomach calm. **3. Navigating the Supplement "Danger Zone”:** Supplement Savvy vs. The Health Halo: A look into the dark side of popular fitness supplements. We break down hidden high-FODMAP triggers (like sugar alcohols) and why mega-dosing concentrated herbals could be risking your liver health. **Guest Bio:** Leslie Bonci is a registered dietitian, sports dietitian, and owner of Active Eating Advice. She is a former spokesperson for the Academy of Nutrition and Dietetics and the author of the *American Dietetic Association Guide to Better Digestion.* **Episode Timestamps:** - 00:00 - Meet Your Host: Jessie’s Journey with IBS and Mission for Relief - 00:54 - Introducing Sports Dietician and Digestive Health Expert Leslie Bonci - 04:44 - Trend-Based Food Exclusions and Their Dangerous Side Effects - 07:36 - The Hidden Nutritional Risks of Going Plant-Based or Vegetarian - 10:40 - Why Cutting Carbs Makes Athletes Slower, Weaker, and Fatigued - 13:55 - The 8-Week Limit: Why You Must Reintroduce Low-FODMAP Foods - 18:11 - Managing the Active Gut: How Exercise Changes Your Digestion - 19:59 - The Correct Way to Carb-Load Without Feeling Bloated - 23:52 - Fiber Overload: Why More Is Not Always Better for Gut Comfort - 30:58 - Supplement Pitfalls: Hidden FODMAPs and Third-Party Testing - 34:45 - The Danger Zone: Supplements Linked to Liver and Kidney Stress **Resources Mentioned:** - Listen to Episode 5: Deep Dive Into the Low-FODMAP Diet Protocol **Get our help:** 🌟 Join IBS Freedom Program - https://ibsdietitian.com/group-program/ 👩🏻‍⚕️ Make an appointment https://ibsdietitian.com/1-1-appointments/ 🖥️ Affordable IBS Self-Paced Course https://ibsdietitian.com/ibs-freedom/ **🔔 Stay Connected & Get More Support** 📷 Follow us on Instagram: @ibs.dietitian 💬 Join our Facebook Community: IBS Support For Women **Free Resources:** 🖥️ Free IBS Relief Masterclass: https://ibsdietitian.com/masterclass 📋 Free Symptom Tracker – Start tracking your symptoms today: https://poopedia.org/resources 🔗 Download your FREE Low FODMAP Starter Guide (grocery list, meal plan, and food swaps): https://ibsdietitian.com/resources/