The Ultimate Guide to Getting Your Digestion Back on Track

Hey ,

Digestion is very important when it comes to locking in health, muscle gain, and overall lab progress over time.

If you are tired of looking for a bathroom constantly or going to social events, or having issues with foods and wondering do I have IBS?

Welcome to our deep dive into Irritable Bowel Syndrome (IBS) and how it affects athletes. We explore the nuances of IBS-C and IBS-D, focusing on research-backed high-risk symptoms and personal experiences. With my expertise as a coach and master’s degree in exercise physiology, I’ll guide you through understanding the impact of risk foods and how to manage symptoms effectively.

Full guide breakdown and video.

What we will cover on IBS-C and IBS-D

• Key differences between IBS-C and IBS-D

• Risk factors and severity

• How artificial sweeteners play a role in symptom management

• The importance of identifying your high, moderate, and low-risk foods

Remember, IBS is a syndrome with individual variations. By tracking your symptoms with food, you can better manage your health.

Join our community for support, and access our free resources for further guidance.

Let’s break down the facts and find what works for you. If you have questions or need personalized advice, don’t hesitate to reach out. Together, we can tackle your IBS challenges and improve your quality of life.

Set up a call with us to meet and discuss how we coach.

REVIEWS

IBS Disclaimer | Fittwave Health & Physique Coaching

The information provided by Fittwave Health & Physique Coaching regarding irritable bowel syndrome (IBS), nutrition, and dietary strategies is intended for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. This guide is not a substitute for consultation with a qualified healthcare professional. Individual responses to foods and dietary changes vary, and you should consult your physician or registered dietitian before making significant changes to your diet or managing IBS symptoms. Fittwave does not guarantee specific results, and you assume responsibility for how you use this information.

Primary Research Sources

1. Lacy BE, et al. (2021). ACG Clinical Guideline: Management of Irritable Bowel Syndrome. American Journal of Gastroenterology, 116(1), 17–44.
The ACG guideline supports a limited trial of a low-FODMAP diet for improving global IBS symptoms. (PubMed)
PubMed — ACG Clinical Guideline

2. Monash University FODMAP — About FODMAPs and IBS.
This is particularly useful for the infographic’s explanation of how FODMAPs can draw water into the intestine and undergo bacterial fermentation, contributing to gas, bloating, pain and altered bowel habits. (Monash FODMAP)
Monash University FODMAP — About FODMAPs and IBS

3. Monash University FODMAP — Sweeteners and the Low-FODMAP Diet.
This supports the section concerning artificial sweeteners/sugar alcohols, particularly polyols such as sorbitol, mannitol, xylitol, maltitol and isomalt. Monash notes that polyols can be poorly absorbed, draw water into the gut and undergo fermentation, potentially producing bloating, gas and altered stool consistency. (Monash FODMAP)
Monash — Sweeteners and the Low-FODMAP Diet

4. Monash University FODMAP — Food Additives & FODMAPs.
Useful for the infographic’s label-reading section, including sorbitol, mannitol, maltitol, xylitol, isomalt and lactitol. Importantly, Monash notes that people with IBS-C may sometimes find the laxative properties of polyols useful, so they shouldn’t automatically be treated as universally harmful. (Monash FODMAP)
Monash — Food Additives & FODMAPs

5. So D, et al. (2022). Supplementing Dietary Fibers With a Low FODMAP Diet in Irritable Bowel Syndrome: A Randomized Controlled Crossover Trial. Clinical Gastroenterology and Hepatology, 20(9), 2112–2120.e7.
This is useful for the fiber/IBS section, particularly because fiber management is relevant when working with constipation-predominant IBS. (PubMed)
PubMed — Dietary Fiber + Low-FODMAP IBS Trial
   Important correction for the infographic
   I would not present the four “quartiles” as epidemiological percentages unless we have a study providing those exact percentages. They should be labeled as a Fittwave symptom/trigger framework, for example:
   Q1 — Low impact: occasional symptoms / generally tolerated foods
Q2 — Mild: symptoms appear with larger portions or repeated exposure
Q3 — Moderate: consistent symptoms with specific FODMAPs or sweeteners
Q4 — High impact: frequent symptoms requiring individualized dietary management
   That distinction matters because IBS responses are highly individual, and Monash specifically emphasizes that tolerance to polyols varies between people. (Monash FODMAP)
   For an actual client-facing Fittwave resource, I’d put “Educational resource — not medical advice” on the infographic and direct clients with persistent, new, severe, or changing bowel symptoms to their healthcare provider. The ACG likewise emphasizes appropriate evaluation of persistent bowel changes. (gi.org)

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IBS-C and IBS-D artificial SweetenersDownload

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Coach Austin Witt, M.S., ACSM-CEP