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From Fellrnr.com, Running tips
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==Specific Suggestions==
* Try limiting high [[Fiber]] foods the 24 hours before a long run.
** Alternatively, more fiber [[Fiber]] may actually help. More fiber [[Fiber]] may help the GI tract to empty in a timely fashion (i.e. before the run). For instance, taking some fiber [[Fiber]] the night before could help the GI tract empty the next morning before the run.
* Stimulants such as [[Caffeine]] and Chocolate ([http://en.wikipedia.org/wiki/Theobromine Theobromine]) can stimulate or irritate the GI tract. Taken before the run they may help to empty the GI tract, but on a run they may cause problems.
* Avoid using NSAID drugs such as Acetaminophen (Paracetamol) or Ibuprofen as these can irritate the GI tract, especially in higher doses. See [[NSAIDs and Running]] for more details.
==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 [[Fructose]] is consumed in isolation than when taken as sucrose. (Sucrose is a molecule of fructose [[Fructose]] combined with a molecule of glucose.)
* Dairy foods can cause GI problems in sensitive individuals.
* Try avoiding [http://en.wikipedia.org/wiki/Gluten Gluten] as you may have a [http://www.webmd.com/digestive-disorders/celiac-disease/features/gluten-intolerance-against-grain Gluten intolerance]. This is particularly important as many of the foods that are used for [[Carbohydrate Loading]] are high in Gluten.
