Fuel your run the right way

Posted on June 05, 2024

Fueling up the right way before a run!

Today (5th of June) is Global Running Day! Running is a fantastic way to stay fit, relieve stress, and enjoy the great outdoors. For many, it’s a refreshing activity that brings a sense of accomplishment and joy.

However, for those with Irritable Bowel Syndrome (IBS), the idea of lacing up those running shoes can come with a bit of apprehension. IBS, a common digestive disorder, can trigger symptoms like bloating, gas, and abdominal pain, which might seem at odds with the demands of running. But here’s some good news: not everyone with IBS has trouble when they run. In fact, many people with IBS can run without any issues at all.

Exercise, including running, can have varying effects on people with IBS. For some, exercise can actually help alleviate symptoms by reducing stress and improving digestive health. However, for others, intense physical activity may exacerbate symptoms such as cramping and diarrhoea. It’s important to find a balance and listen to your body. If running seems to trigger symptoms, try lower-impact exercises like walking, swimming, or yoga until you find what works best for you.

What you eat and drink before a run can significantly impact your comfort level. Hydration is key, but avoid guzzling large amounts of water right before you head out. Instead, sip on water consistently throughout the day.
Additionally, it’s important to fuel your body adequately to ensure you have enough energy to keep you going. Opt for low-fiber, easily digestible foods like bananas, white rice, or a small smoothie.

Below, we’re sharing our favourite low FODMAP pre-run snacks that are perfect for those with IBS or following a low FODMAP diet.


Use our FODMAP Friendly App to find other options or low FODMAP substitutes for any ingredient!


Share on LinkedInShare on FacebookTweet about this on TwitterPin on Pinterest