Takeaways

• Keep fiber steady enough to avoid the all-or-nothing swing.
• If a day is already GI fragile, lower the risk with simpler carbs and fewer irritants.
• Use low-FODMAP style meals when symptoms are the limiting factor.

Why this matters

Travel can make digestion the bottleneck. A small adjustment in food selection can save the whole day.

Sources

• Lis et al. 2018. Low FODMAP and GI distress in athletes. PMID: 28891824
• Marsh et al. 2016. Low-FODMAP meta-analysis. PMID: 25982757