How To Prevent Flatulence And Heartburn

Although they often appear together, flatulence and heartburn have little in common, other than the fact that they can cause a noticeable decrease in sports performance. Fortunately, there are effective ways to avoid their unpleasant symptoms in the middle of training.
How to prevent flatulence and heartburn

Flatulence and heartburn are two of the most feared ailments, especially by those who play sports regularly. This is because they usually appear suddenly, while outdoors, generating discomfort which, in the worst case, forces an immediate suspension of physical activity. In this article we will tell you how to prevent flatulence and heartburn.

Severe abdominal pain

For a long time it was thought that flatulence was the product of a build-up of gas in the intestines, which causes intense pain in the abdominal area during high-intensity workouts.

Although there is no conclusive thesis that explains this phenomenon, most theories hold the stomach responsible and consider it the origin of this type of malaise.

Those who run often suffer from abdominal pain, although it can also affect cyclists, swimmers and those who practice other disciplines that involve sudden movements.

Probably those who practice sports regularly have a degree of tolerance for abdominal pain, because they consider it a direct consequence of the body’s own oscillations during exercise.

This kind of argument would explain why pains never appear in the same place. Furthermore, it would serve to explain the fact that it does not affect all people equally.

Woman suffering from stomach pain.

Another hypothesis indicates that flatulence is the product of the tensions that are produced in the ligaments that join the diaphragm with the stomach. A situation that becomes more critical when the digestive organ is full. On the other hand, bad breath also appears in the list of possible causes.

How to avoid flatulence and heartburn

One of the first steps you can take to reduce your chances of flatulence is not exercising right after eating. The recommended waiting time is at least two hours.

Likewise, the last meal before the training session should be light, easily and quickly digested. It is also recommended to avoid sudden movements and sudden jumps whenever possible. Likewise, it is necessary to avoid torso swings and rapid descents through areas with large slopes.

Stay hydrated and pay attention to breathing

There are frequent cases of runners and cyclists who experience abdominal pain after hydrating during competitions. This can be caused by a sudden increase in the weight that the diaphragm must bear; a muscle that, due to the physical activity that is taking place, is already quite tense.

For all these reasons, many coaches stress that the importance of the way fluids are ingested, which should also be trained within the fitness sessions. They recommend drinking in small, quick sips and hydrating before the sensation of thirst appears.

Likewise, proper breathing is another aspect to take care of. It is a factor that, in addition to being related to the onset of flatulence and heartburn, is essential to achieve the desired sports performance.

Heartburn when doing sports

Heartburn can have multiple causes. It is in fact a chronic disease that affects around 15% of people worldwide. But beyond this pathology, heartburn episodes can occur during physical activity, which can reach up to the throat and mouth.

Flatulence and heartburn during workouts often have one thing in common: a full stomach. The movement of physical activity means that food cannot be contained in the esophagus and tries to travel back, along with the gastric acids, to the esophagus.

Couple doing sports.


Flatulence and heartburn: they do not affect sports performance, but they can be really annoying. It is important to follow a balanced diet to get the most out of your sporting performance. It will also help prevent pain in the abdominal area and heartburn during workouts.

It’s not just about taking care of the quality of the food you consume or about reducing your intake of items like caffeine or chocolate. It also means sticking to meal times and avoiding large portions.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button