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Running is one of the best exercises that one can do to keep themselves fit. It not only keeps you physically fit but also improves your mental health. However, there is one problem that many people face while running, especially long distances, and that is runner’s trots or diarrhea. It can be quite uncomfortable and embarrassing to deal with this problem while running. So, to avoid this, it is important to know which foods to avoid before a run.

Understanding the problem – Runner’s Diarrhea

Runner’s trots (diarrhea) is a phenomenon that is common among runners. It refers to the sudden urge to poop while running. The reason behind this is the constant movement that stimulates the bowels and causes the stomach to empty. It can be caused by various factors such as improper digestion, dehydration, consuming high-fatty and high-fiber foods before running, etc. To avoid this situation, it is important to know which foods to avoid before running.

Foods to Avoid Before a Run

High-Fatty Foods

Foods that are high in fat content are not ideal for people who are planning to go for a run. These foods take longer to digest and can cause stomach discomfort and diarrhea. Some foods that you should avoid before running are:

• Fast food
• Fried foods
• High-fat dairy products
• Processed foods

High-Fiber Foods

High-fiber foods should also be avoided before running. These foods take a longer time to digest and can cause discomfort and bloating. Some foods you should avoid before running include:

• Whole wheat bread and pasta
• Bran cereals
• Beans and legumes
• Nuts and seeds

Caffeine

Caffeine is a stimulant that can cause diarrhea, especially if consumed in large amounts. It is important to avoid or limit your caffeine intake before running. Foods that contain caffeine include:

• Coffee
• Energy drinks
• Tea
• Chocolate

Dairy Products

Dairy products are high in fat and can cause stomach discomfort. They can also cause diarrhea in lactose intolerant people. Some dairy products that you should avoid before running are:

• Whole milk
• Ice Cream
• Cheese
• Butter

Conclusion

In conclusion, it is important to avoid high-fat, high-fiber, caffeine, and dairy products before running to avoid runner’s trots. Instead, you should consume foods that are easily digestible and offer a steady energy supply. Some foods that you can consume before running include bananas, whole-grain toast, eggs, oatmeal, and almonds. Remember, proper nutrition is essential for optimal performance and to avoid any stomach discomfort or diarrhea.