Aspire guide
Specific Populations
Specific Populations manual
Running with GI Conditions
Nutrition strategies for runners with IBS, IBD, Celiac, or GERD.
Why this matters
Nutrition strategies for runners with IBS, IBD, Celiac, or GERD.
Read time
5 min
Audience
Athlete
Use it for
Specific Populations
Start here
Talk to your doctor or a sports dietitian about your specific needs!
Coach prompt
Talk to your doctor or a sports dietitian about your specific needs!
Print & share
Printable handout preview
One-page sheet
Running with GI Conditions
Read time
5 min
Audience
Athlete
Start with the printable
Talk to your doctor or a sports dietitian about your specific needs!
Best next move
Use it this week
Talk to your doctor or a sports dietitian about your specific needs!
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Nutrition strategies for runners with IBS, IBD, Celiac, or GERD.
FUEL UP SMART BEFORE YOU RUN
2-4 Hours
- Give your stomach enough time to digest.
- This helps avoid cramps and bathroom emergencies.
WATCH OUT FOR TRIGGER FOODS!
Some foods can cause big problems during runs.
- High-FODMAP foods like apples, onions, and wheat can lead to 'Runner's Trots'.
- Fatty, spicy, or acidic foods can make GERD worse.
YOUR GI-FRIENDLY RUNNING CHECKLIST
Know your trigger foods
- Time your meals right before runs
- Eat bland, easy-to-digest foods pre-run
Common GI Conditions in Runners
Running is possible with these conditions—management is key.
Running is possible with these conditions—management is key.
- Irritable Bowel Syndrome (IBS)
- Inflammatory Bowel Disease (IBD: Crohn's, Ulcerative Colitis)
- Celiac Disease
Strategies
Dietary:
Low-FODMAP approach (work with dietitian)
Identify trigger foods
Time high-fiber foods away from runs
Keep food journal
Allow 2-4 hours after eating before running
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Talk to your doctor or a sports dietitian about your specific needs!
Source topics
GI • IBS • IBD • Celiac • digestive