What Fruits Not to Eat Before Running for Optimal Performance

According to sports dietitians, avoiding certain fruits before a run can significantly impact performance by preventing gastrointestinal issues. Understanding what fruits not to eat before running is crucial for a comfortable and effective workout, helping you sidestep common problems like bloating, cramping, and digestive distress.

Quick Summary

This article outlines which high-fiber and high-FODMAP fruits should be avoided before a run to prevent digestive issues. It explains the science behind why certain fruits cause discomfort and provides a helpful comparison table of good versus bad pre-run fruit choices for runners.

Key Points

• High-Fiber Fruits: Avoid high-fiber fruits like raspberries, blackberries, and apples with skin before running as they can cause bloating, gas, and cramping during exercise.

• High-FODMAP Fruits: Fruits high in FODMAPs, such as watermelon, peaches, and cherries, can lead to gastrointestinal distress in some individuals and should be avoided pre-run.

• Dried Fruits: Concentrated in both sugar and fiber, dried fruits like prunes and dates can have a laxative effect and should be saved for post-run recovery.

• Best Pre-Run Option: Ripe bananas are an excellent pre-run snack due to their easily digestible carbohydrates, which provide a quick energy boost without stomach upset.

• Strategic Timing: Consume high-fiber and high-FODMAP fruits hours before or after a run, and stick to low-fiber, easily digestible options for immediate pre-run fuel.

• Listen to Your Body: Individual tolerance to certain foods varies, so use training runs to test what works best for your digestive system before a race.

• Stay Hydrated: Many fruits are hydrating but some can contribute to GI issues. Proper hydration is key for maintaining energy and preventing cramps.

The Problem with High-Fiber Fruits Before a Run

While fiber is an essential part of a healthy diet, timing its consumption is key for runners. High-fiber fruits take longer to digest, and the digestion process diverts blood flow away from the muscles and toward the digestive tract. For runners, especially those engaging in high-intensity or long-distance efforts, this can lead to uncomfortable gastrointestinal (GI) distress, including bloating, gas, cramping, and even diarrhea. The insoluble fiber, in particular, adds bulk to the digestive system, which is not ideal when your body is jostling and working hard during a run. Instead of providing quick, accessible energy, the body is forced to spend energy on digestion, leaving less available to fuel your run. This can cause sluggishness and negatively impact your performance. Save these fibrous options for a post-run meal or a snack several hours before your workout.

Fruits to Avoid Due to High Fiber Content

Here are some of the fruits high in fiber that can cause problems if consumed too close to a run:

• Raspberries and Blackberries: These berries are packed with fiber, with raspberries containing a significant 8g per cup. While nutrient-dense, their high fiber content can trigger GI issues when ingested just before exercising.
• Apples and Pears (with skin): The skins of these fruits contain a large amount of insoluble fiber. The bulk and roughage can be difficult to digest and lead to stomach upset during a workout. Applesauce, however, is a low-fiber alternative.
• Avocado: While a healthy fat source, a whole avocado contains around 9g of fiber. The combination of high fat and fiber means it takes a long time to digest and is a poor choice for immediate pre-run fuel.
• Dried Fruits: Concentrated sources of both sugar and fiber, dried fruits like prunes, dates, and raisins can have a laxative effect. They can provide a quick sugar boost but the high fiber concentration makes them a risky choice for runners.

The Role of FODMAPs in Pre-Run Digestion

Some fruits contain high levels of FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) which are short-chain carbohydrates that can cause digestive distress in sensitive individuals. These carbohydrates are poorly absorbed by the small intestine and can lead to bloating, gas, and cramps during exercise, even in people without a diagnosed intolerance. Research has shown that athletes who follow a low-FODMAP diet often experience less GI discomfort during workouts. This is particularly relevant for runners, whose physical activity can exacerbate digestive symptoms.

High-FODMAP Fruits to Steer Clear Of

• Apples and Pears: In addition to their fiber, these fruits are high in fructose and polyols, making them a double-whammy for potential digestive issues.
• Watermelon: This fruit is a high-FODMAP source of fructose and should be avoided before a run, as it can cause bloating.
• Stone Fruits: Peaches, plums, and cherries are high in polyols and should not be consumed in large quantities before exercise.
• Mangoes: High in fructose, mangoes can cause gastric distress and bloating in some people during a run.

Optimizing Your Pre-Run Fruit Intake

Choosing the right fruit depends on the timing of your meal and the intensity of your run. For a quick boost of energy within an hour of running, easily digestible, low-fiber options are best. If you have more time (2-3 hours), you can incorporate fruits with a balanced meal that includes complex carbs and protein. A good strategy is to experiment during training runs to see what your body tolerates best before a race. Listening to your body's specific response to different foods is the most important factor.

Comparison: Good vs. Bad Fruits Before Running

Fruit Category	Why to Avoid Before Running	Why to Choose Before Running
High-Fiber Fruits	Cause bloating, cramping, and GI distress due to slow digestion. Diverts blood flow to digestion.	Best consumed post-run or several hours before to replenish glycogen stores.
High-FODMAP Fruits	Contain poorly absorbed carbohydrates that can cause gas, bloating, and diarrhea, especially in sensitive individuals.	Stick to low-FODMAP alternatives to minimize digestive upset during exercise.
Best Pre-Run Fruits		Provide simple, easily-digestible carbohydrates for quick energy. Good sources of potassium and hydration.

Safe and Effective Fruit Choices for Runners

Some fruits are excellent choices for runners, providing accessible carbohydrates without the risk of GI upset. Ripe bananas are particularly popular due to their high content of easily digestible carbs and potassium. Other low-fiber, low-FODMAP options include cantaloupe, strawberries, and oranges (in small amounts). For a more substantial meal 2-3 hours before a run, a small amount of fruit can be combined with whole-grain toast and nut butter.

Conclusion

Making the right fruit choices before a run can be the difference between a comfortable, energized workout and a frustrating session with digestive issues. High-fiber and high-FODMAP fruits, while healthy in general, are best reserved for your post-run recovery or well in advance of your exercise. Instead, opt for easily digestible, low-fiber fruits like a ripe banana for that essential energy boost. Experiment with different options during your training to discover what works best for your body, ensuring you hit the pavement feeling light, fueled, and ready to go.

Sources

• Foods Runners Should Avoid | Help Your Gut Help You Run. Polar. Retrieved October 7, 2025, from https://www.polar.com/blog/foods-runners-should-avoid/
• What foods to avoid before training? Maximum Fitness. Retrieved October 7, 2025, from https://www.maximumfitnessvacaville.com/blog/what-foods-avoid-before-training
• Runner's Diet | Johns Hopkins Medicine. Retrieved October 7, 2025, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/runners-diet
• The Best Pre-Run Food And How to Build Nutritious Habits. Spartan. Retrieved October 7, 2025, from https://www.spartan.com/en/blog/what-to-eat-before-running
• What you shouldn't eat before a run - Men's Fitness. Retrieved October 7, 2025, from https://www.mensfitness.com/nutrition/foods-and-drinks-you-shouldnt-eat-run

Frequently Asked Questions

Why can’t I eat high-fiber fruit right before running?

High-fiber fruit is difficult for the body to digest quickly. During a run, blood flow is diverted to your muscles, slowing digestion further and leading to potential stomach discomfort, cramping, and bloating.

What is a FODMAP, and why is it bad before a run?

FODMAPs are short-chain carbohydrates found in some fruits. They are poorly absorbed by the small intestine and can cause gas, bloating, and diarrhea, especially when jostling during physical activity like running.

Are dried fruits a good pre-run snack?

No, dried fruits like prunes and dates are high in concentrated fiber and sugar, which can have a laxative effect and cause digestive problems during a run.

Is a banana a good choice before running?

Yes, a ripe banana is an excellent pre-run choice. It contains easily digestible carbohydrates for quick energy and is rich in potassium, which helps prevent muscle cramps.

How long before a run should I eat fruit?

For low-fiber fruits like bananas, eating 15 to 60 minutes before a run is acceptable. For high-fiber fruits, consume them at least 2-3 hours beforehand, or better yet, after your run.

Should I avoid all fruit before running?

No, you don't need to avoid all fruit. Easily digestible, low-fiber fruits such as bananas, cantaloupe, and strawberries are generally safe and beneficial for pre-run fuel.

What happens if I eat a high-fiber fruit before a race?

Eating high-fiber fruit before a race can result in GI distress, including bloating, cramps, and the urgent need for a bathroom break, all of which can severely impact your race performance.