Run Long Run Healthy Why Runners Get Stomach Problems (And How to Fix It): Dr Marc Bubbs
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Feb 27, 2026 
Dr Marc Bubbs, a performance and clinical nutritionist with 20+ years working with elite athletes, breaks down gut health for runners. He covers how to identify trigger foods, why running provokes GI distress, practical gut-training for higher carb intake, race-day anxiety and the gut-brain link, and ways to boost microbiome diversity with food and probiotics.
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Start With Breakfast To Find Food Triggers
- Use a traffic-light approach: seek medical help for red flags (blood, fever, unexplained weight loss) then do detective work for common issues like gas, bloating, loose stool.
- Start with the morning meal and test breakfast-to-noon responses to isolate trigger foods before expanding to the rest of the day.
Use A 3–4 Hour Detective Window
- When symptoms appear, check whether they occur during exercise or at rest and use a 3–4 hour window to link meals to symptoms.
- Reduce high-fermentable FODMAP foods and consider adding a prebiotic supplement to ease transition.
Getting Fitter Improves Gut Diversity
- Aerobic fitness increases gut microbiome diversity, which often reduces day-to-day GI issues.
- But pushing duration/intensity and adding lots of simple sugars during sessions can push you back toward gut problems.
