6 Foods That Cause Poop Problems While Running

If you're a runner, you probably know that not everything about running feels great—especially when digestive troubles strike mid-run. One of the most frustrating issues? Running-induced diarrhoea, commonly known as runner's trot.

This unpleasant experience is more common than you'd think, particularly during long-distance runs or extended workout sessions. The good news? It’s often preventable with a few dietary adjustments before hitting the track.

If your digestion isn’t on point before a run, it can throw off your entire rhythm. Eating the wrong foods beforehand can leave you flushed, frustrated, and making a hasty retreat back home—definitely not the outcome you planned. If you've been there, you know the struggle.

In this article, we’ll explore some key foods to steer clear of before running to help you avoid those dreaded poop problems on the move.

# Skip the Caffeine:

While caffeine can give you a quick boost, it also speeds up food movement through your gastrointestinal tract. That cup of coffee, tea, soda, or energy drink may end up triggering an emergency pit stop mid-run.

# Say No to High-Fibre Cereals with Berries:

This might be a nutritious breakfast generally, but it’s not your best pre-run option. Fibre and berries can cause digestive turbulence when you're in motion. Stick to low-fibre choices before a run.

# Watch Out for Sorbitol:

Found in sugar-free gum and diet beverages, sorbitol is a sugar alcohol that isn’t fully absorbed by the body. It tends to linger in the gut, potentially causing gas, bloating, or worse—just as you’re gaining momentum.

# Avoid Spicy Foods:

Spicy meals may taste amazing, but capsaicin—the compound responsible for the heat—can irritate your intestines. This could lead to some explosive consequences mid-run (and not the good kind).

# Limit Dairy Products:

The mix of lactose and fat in dairy can be a recipe for digestive distress during exercise. If you’re sensitive to lactose, it’s especially important to skip that glass of milk or cheesy snack before you run.

# Steer Clear of Beans, Lentils, and Legumes:

These fibre-rich foods are great for overall health—but not so great right before a run. They can quickly lead to unexpected bowel movements, making your run anything but smooth.