PUBLISHED 09/07/2006
Digestible Dairy: Soy, rice, and almond milks generally don't contain lactose, a sugar that can be tough to digest. Acidophilus milk and yogurts with live cultures (look for the seal) are also good choices because they contain bacteria that aid digestion.
Low-fiber Produce: Zucchini, tomatoes, olives, grapes, and grapefruit all have less than one gram of fiber per serving.
Refined Carbs: Processed white foods, like regular pasta, white rice, and plain bagels, come with the whole grain broken down, so your stomach's job is easier.
Healing Herb: Mint stimulates digestion and eases intestinal cramps. Sip mint tea 30 minutes before a run or take peppermint-oil capsules on long runs. Avoid mint, however, if you're prone to heartburn; it can exacerbate the condition.
Root Remedy: Anthea Schmid, the female winner of the 2002 Leadville Trail 100-mile run, carries a bag of ground ginger while she runs. By neutralizing acid, ginger--ground, candied, or in teas and supplements--can help relieve nausea and gas.
