The Best Foods To Combat A Post-Run Upset Stomach

We’ve all been there: You simply completed a long term and your abdomen feels a bit wonky, however you haven’t eaten in hours and you understand you want food. Between the waves of nausea, you are feeling fairly ravenous. The considered placing food in your abdomen sounds horrible and superb on the similar time. Some meals might assist with indigestion, whereas others can do the other. What’s a runner to do?

Related: What I Love To Eat Before And After A Run

The BRAT Diet

Originally created for youngsters with diarrhea and upset stomachs, BRAT stands for bananas, rice, applesauce and toast. What do all of those meals have in widespread? They are low-fiber easy carbs which are straightforward to digest. In different phrases, they’re good for runners with abdomen points that want to switch glycogen shops however don’t need to upset their abdomen with tons of fiber.

If your abdomen issues have you ever operating to the toilet, you possibly can shortly turn out to be dehydrated from diarrhea (sorry, it needs to be stated). The potassium in bananas aids in hydration, which is useful when the considered consuming water is nausea-inducing. The solely drawback with this weight loss plan is that it lacks protein and different vitamins, so it’s undoubtedly not a long-term choice.

Other Soothing Foods

If you are feeling like your abdomen can deal with a bit greater than bananas, rice, applesauce and toast, however it’s not prepared for an entire meal, give these meals a attempt.

Ice Pops

These have some sugar to switch glycogen, and the chilly icy feeling might assist soothe your abdomen. Avoid varieties that include fructose or synthetic sweeteners within the elements, as these may upset the abdomen.


Just like toast, this easy carb is straightforward to digest and replaces some salt misplaced in sweat.

Cooked Cereal Or Boiled Potatoes

Obviously these aren’t the identical meals, however they’re each heat starches which are straightforward on the abdomen.

Weak Tea Or Ginger Tea

Slowly sipping scorching liquid might assist soothe the abdomen. Additionally, ginger has been proven to ease digestive points.

Broth Or Noodle Soup

Soup is one other nice heat liquid for bellyaches, and the salt within the soup will help in hydration.

Avocado, Melon Or Papaya

These fruits are low in fiber and straightforward to digest. The fats within the avocado could also be a bit of an excessive amount of on the abdomen although, so eat it slowly.


The probiotics in yogurt can help digestion. Plus, it has protein to assist soothe drained muscular tissues. Try a couple of bites and see how you are feeling earlier than you down an entire container.

Ground Meat

If you’re feeling considerably okay, attempt some floor meat for a protein increase. The fats within the meat is perhaps an excessive amount of for the abdomen at first, so begin small.

Foods To Avoid

Your abdomen will in all probability inform you that these meals gained’t go over properly, however right here’s somewhat reminder–simply in case.

Fatty Foods

Anything greasy or fried is certain to take a seat in your abdomen and trigger additional misery. Wait till tomorrow for that post-run burger.


Unfortunately, dairy may cause digestive points for some individuals. It’s greatest to keep away from this nutritious drink in case your abdomen is just not feeling okay.

Raw Veggies

Another nutritious choice that isn’t nice for an upset abdomen is uncooked veggies. The excessive fiber content material is simply an excessive amount of for a rumbling tummy to deal with.


I really like a superb cup of Joe (particularly after a morning run), however it weighs heavy in your abdomen. It’s greatest to keep away from espresso when your abdomen isn’t feeling proper. 


Unfortunately, additionally, you will want to attend till tomorrow for that post-run beer. Sorry!


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