Feeling Queasy? Eat These 6 Foods For Nausea Prevention
Settle your stomach before your next run.
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Gastrointestinal complaints are paramount among us runners. But it’s not just midrun stomachaches or bathroom breaks that can plague athletes. Just the thought of experiencing exercise-induced nausea can also make it hard to get out the door.
“Those who engage in intense marathons, triathlons, cycling, and high-intensity training are at higher risk for [exercise induced nausea],” says Robert Glatter, M.D., assistant professor of emergency medicine at Northwell Health and attending emergency physician at Lenox Hill Hospital. And those who have a history of GERD (or acid reflux) are at an even higher risk, thanks to excess pressure on your core, he says.
One reason—exercise-induced nausea can happen in athletes episodically after high-intensity or strenuous training, according to a 2013 study published in Gastroenterology Review. This nausea can turn in to vomiting, unless there’s some relief, like slow and deep abdominal breathing and application of a cool compress to the forehead or back of your neck.
Why does this happen? “Exercise-induced nausea results from reduced blood flow to the stomach during intense exercise, as blood flow is directed to more critical organs, such as the heart, lungs, and brain,” says Glatter.
There are a few other causes, some being more severe than others. For starters, it could be physiological, coming from a functional disorder, such as irritable bowel syndrome. It could also be tied to factors like types of exercise, climate conditions, duration and intensity, and hydration status. While you make not be able to make nausea disappear completely, luckily—in some cases—foods for nausea prevention can help.
Nausea may even occur if you start and stop running too abruptly. “Your stomach is not ready for the sudden level of deceleration in the intensity of the exercise. It’s best to gradually slow your pace as you finish your run or cross the finish line,” says Glatter.
It's important to seek medical attention if you experience nausea if you have not yet discussed it with your doctor. But once you've been able to tie nausea to exercise, there are foods for nausea prevention that can help lessen symptoms and get your out the door.
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Ginger
The spicy root is known for quieting an upset stomach, and it may help relieve mid-workout nausea, too. And, gingerols—the chemical compounds found in ginger—aid the digestion process to help alleviate nausea, according to a study published in Phytochemistry.
“Eat a few ginger snap cookies prior to exercise to reap the benefits of both the ginger and the carbohydrate,” says Vanessa Voltolina LaBue, R.D. “Or carry a few chewy ginger candies during a run or workout.”
Crackers
“Starchy foods, such as crackers and pretzels, can help absorb stomach acid and ease nausea,” says LaBue.
Eat a handful of simple crackers, like Saltines, about 30 minutes before your run.
Nut Butter
While these are high in fat, which can upset the stomach before exercise, small portions may help reduce nausea, thanks to the sodium content.
[9 Healthy Nut Butters That Taste Amazing on Pretty Much Anything]
Whole Grains
Runners can be hit with nausea when their glycogen stores are too low. “Complex carbohydrates, like whole grains, act as time-release energy capsules, slowly releasing energy into your bloodstream and helping to keep your appetite satisfied,” says Julene Stassou, R.D., author of The Mediterranean Diet Weight Loss Solution.
Good sources are quinoa, barley, brown rice, and oats.
Coconut Water
This refreshing beverage is an excellent source of electrolytes, which can help reduce feelings of nausea.“Coconut water is a great way to rehydrate the body during and after exercise,” says Stassou.
It is a good source of potassium, magnesium, sodium, calcium and phosphorus, which are electrolytes you can lose through your sweat.
Yogurt
If you eat Greek or Icelandic yogurt, like Skyr, you're getting gut-friendly probiotics to help keep nausea and stomach problems at bay.
Try a small helping of these yogurts before head out the door or when you feel nausea coming on. Regularly consuming yogurt or taking a probiotic can help reduce your risk of exercise-induced nausea, says Stassou.
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
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