8 foods runners should avoid to stop gut issues

Last updated on October 15th, 2024 at 03:33 pm

Avoiding these foods before a run can stop stomach issues before they start.

Every runner has felt the nagging pain of abdominal cramps during one of their runs.

More often than not, nausea, diarrhea and all the other unpleasant GI issues that runners face are a result of eating the wrong things before a run. Although a queasy tummy may seem like a runner’s rite of passage, you don’t have to suffer through the dreaded runner’s stomach. Avoiding certain pre-run foods can help you feel great on every single run.

Why running causes an upset stomach

Many athletes are all too familiar with GI issues during a race or training run. “Runner’s stomach”, or the feeling of abdominal pain, nausea, diarrhea or even vomiting, may occur for a variety of reasons.

Sometimes, it’s inexperience or hormones the cause tummy troubles during running. But usually, it comes down to nutrition. Here are some of the reasons you may feel queasy during a run:

• eating the wrong food before
• going into a run with a full stomach
• eating too soon before a run
• dehydration

Foods runners should avoid

The good news is that these stomach triggers are preventable. Steer clear of these foods before a run to keep your tummy feeling happy.

High fiber foods

A friend of mine recently told me that her pre-run cereal was causing tummy troubles. It turned out that she was eating high-fiber cereal.

The combination of high-fiber foods plus running equals a guaranteed upset stomach. Fiber promotes bowel movements, and eating it before a run is a recipe for stomach issues. Avoid foods like cruciferous veggies, beans, bran, and high fiber fruit before a run. And if you’re racing, lay off the high fiber foods the day before as well.

But, high-fiber foods are really good for your heart and digestive tract, and they should be part of your runner’s diet. Eat them after a run or when you know you will have time to digest them properly. It takes multiple hours for fiber to run through the digestive tract, so keep that in mind.

Alcohol

It’s probably obvious that you shouldn’t drink a beer or glass of wine and then go out for a run. You should also abstain from alcohol the night before a run. Alcohol is a diuretic, meaning that it makes you pee and causes dehydration.

Dehydration leads to stomach issues. It can make it difficult for your intestines to absorb food. As a result, any food in your intestines quickly travels to your bowels and creates a sense of urgency for the bathroom.

Not only should you avoid alcohol before running, but focus on staying hydrated throughout the day. Feel free to have a glass of wine or a beer when you aren’t training or before a rest day.

New (to you) foods

I’ve heard from many runners that the first time they add sports drinks or gels to their routine is on race day. That’s a big mistake!

Just like you train your muscles, you need to train the gut to accept new foods while running. The sugar in sports drinks or other products keeps you energized, but it can cause some GI issues.

If you’re increasing your mileage and want to try a sports drink, dilute it with water at first and gradually add more and more to your training regimen. Never try any new foods or drinks on raceday!

Large meals

A large meal can take multiple hours to digest. If you run too soon after a large meal, the food may still be sitting in your stomach and will cause abdominal discomfort.

If you’re hungry before a run, opt for simple carbohydrates, like a piece of fruit, a swig of homemade sports drink, or a slice of toast.

Sugar alcohols

Sugar alcohols, like those found in diet soda, can cause stomach issues, like loose stool or diarrhea. You may not realize you’re eating them, so make sure you read the ingredients and look for things that end in -ol.

Fatty foods

Fat takes a long time to digest and can sit in the stomach for hours. High fat foods, such as fried foods or fatty meats or cheeses, can cause indigestion.

Plus, foods that are high in saturated fat can raise blood cholesterol and increase the risk of heart disease. Eat these foods sparingly.

Spicy foods

Some people can tolerate spicy foods just fine, but others experience heartburn, reflux and indigestion after eating spicy foods. If these types of foods are a trigger for you, avoid them on running days or the night before a run.

Although you may like the taste, the aftermath of eating something spicy isn’t worth the pain it can inflict while running.

Coffee and tea (sometimes)

I’m a big supporter of caffeine at least 2 hours before a race, but caffeine affects everyone differently. If coffee or tea makes you feel like you need to use the bathroom, don’t have it right before a run.

You don’t need to avoid coffee or tea entirely though. Give yourself time to drink the hot beverage and have a bowel movement before heading out the door.