FFF 022: How To Improve Your Gut Health & Nutrition Considerations For Cyclists – with Laura Tilt


Laura Tilt is Registered Dietitian and health writer specialising in weight management, fat loss, sports nutrition and the low FODMAP diet.

She is one of our Food For Fitness dieticians who works with our online clients helping them to lose weight, gain muscle or improve their sporting performance. She is also the nutrition expert for kiqplan and is a regular contributor in Running Fitness, Cycling Fitness and Cycling Weekly magazines.

In the first half of the podcast, Laura and Scott chat about gut health. Improving gut health is one of those extremely important subjects that is shrouded in misunderstanding and myths are often perpetuated by those in the industry who don’t really know much about what they’re talking about. Thankfully, Laura is an expert in this field. She explains how we can improve the health of our gut, some of the causes of digestive discomfort, her thoughts on gluten and ‘inflammatory foods’ and we review the evidence and benefits of probiotics.

Laura also chats about her experiences with the low FODMAP diet. The FODMAP diet (Fermentable, Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols) has been developed in Australia and has been shown to improve the symptoms of people with functional gut disorders like IBS. A recent evaluation found that 76% of patients that had seen a FODMAP-trained dietitian reported improvement in symptoms. Impressive stuff!

In the second half of the show, we move onto sports nutrition for cyclists. Laura explains exactly what cyclists should aim to have before a ride, during and after. We’ll cover some supplements that may improve performance, some pre-race meal ideas and exactly what kind of carbohydrates can improve performance and provide sustained energy.

Thanks for listening and the support – if you enjoyed this episode, I hope you can leave the podcast a rating and review on iTunes, and if you haven’t subscribed yet, this is the best time to do that too. This will help the show to get up in the rankings.


Scott Baptie

Scott is the owner and founder of Food For Fitness. He is a fat loss coach, speaker and fitness writer with a masters (MSc) degree in Applied Sports Nutrition.