Skip Sugar-Free Foods and Gum
Although eating foods without sugar is less frequently the cause of stomach cramps when running, if you are a dedicated gum chewer, pay attention: For a sweet flavor without sugar, most sugar-free gums use sugar alcohols. These are recognizable on the label.
Common sugar alcohols include:
- Erythritol
- Maltitol
- Mannitol
- Sorbitol
- Xylitol (most common in gums)
- ...
In the digestive tract, sugar alcohols may have an osmotic effect that draws water in. Your body can often only process small amounts of these sugar alcohols when you're sedentary. The majority of people have no problems chewing a few sticks of gum. However, sugar alcohols may result in cramps and diarrhea if you combine this osmotic effect with the jostling that takes place during a run. It is best to avoid chewing gum completely, but if you must, stick to regular sugar-based gum during your run.
