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→Specific Suggestions
* Taking [http://en.wikipedia.org/wiki/Probiotic Probiotics], such as [http://en.wikipedia.org/wiki/Lactobacillus_acidophilus Acidophilus] which is found in live Yoghurt may help digestive health. If you have concerns over dairy, probiotics can be taking in other forms such as [http://en.wikipedia.org/wiki/Miso Miso] or [http://www.google.com/products?q=probiotics&um=1&ie=UTF-8&sa=N&hl=en&tab=wf supplements].
* Following a liquid diet for 12-36 hours before a race may help.
* Carry toilet paper and/or moist wipes with you when you run. A Ziploc snack bag is idea for this purposeto keep the toilet paper dry or the moist wipes wet. An alternative to toilet paper is to use paper towels, which maintain their structural integrity when wet. I would suggest everyone does this on remote races ‘just in case’. * Staying hydrated may help. There are [http://www.nature.com/ajg/journal/v93/n11/full/ajg1998510a.html reported cases] of [http://en.wikipedia.org/wiki/Ischemic_colitis Ischemic colitis], which is inflammation and injury of the large intestine due to restricted blood flow that are suspected of being related to chronic dehydration. See [[Practical Hydration]] and [[Hydration 101]].
==Specific Foods==
* [http://en.wikipedia.org/wiki/Fructose#Fructose_digestion_and_absorption_in_humans Fructose] can cause diarrhea as well as bloating and flatulence. This is more of an issue when fructose is consumed in isolation than when taken as sucrose. (Sucrose is a molecule of fructose combined with a molecule of glucose.)