Foods to avoid on a long hike, and what to pack instead
There are no bad foods, only foods that sit badly while you are moving. Here is what tends to cause trouble, and the simple swaps that fix it.
- 3 momentsBefore, moving, camp
- Nothing newOn the day
- 5 minRead
Lauren Jones, Peaksted co-founder · Training advice reviewed by Nathan Gee · 14 October 2026I do not like the idea of good and bad food. But a hill is not the place to find out that a greasy breakfast and a hard climb do not mix. A little planning saves a lot of misery.
Avoid anything very heavy, greasy or high in fibre right before and during hard effort, go easy on caffeine and sugar on their own, skip alcohol on trail days, and never try something new on the day. Easy carbohydrate with a little protein and fat is the safe middle.
What tends to cause trouble
Pick a moment. Everyone is different, so treat this as a guide, not a rule.
| Avoid | Why | Try instead |
|---|---|---|
| A very greasy or heavy meal | Fat and large portions digest slowly, so the food sits in your stomach while you climb. | Porridge, toast with jam, eggs on toast or a banana |
| Lots of raw veg, bran or beans | Very high-fibre food right before moving can bring gas, cramps and rushed toilet stops. | Save the big salads and bean dishes for dinner |
| Something you have never tried | A new food or product is the most common cause of a stomach upset on the day. | Stick with what you have eaten before long walks |
| Avoid | Why | Try instead |
|---|---|---|
| Heavy, fatty snacks on a climb | Cheese rolls, pastries and rich bars can sit uncomfortably when your effort is high. | Keep fats for easier stretches or camp |
| Lots of caffeine on an empty stomach | It can leave you jittery and unsettle your stomach, and it adds to fluid loss for some people. | A normal coffee with food is usually fine |
| Big sugary hits with nothing else | A pile of sweets can give a quick high followed by a dip, and upset some stomachs. | Mix quick carbs with something more substantial |
| Avoid | Why | Try instead |
|---|---|---|
| Alcohol | It dehydrates, disrupts sleep, slows recovery and dulls judgement, and the effects can feel stronger at altitude. | Save it for after the trek |
| Large, late meals | A huge dinner can leave you uncomfortable and sleeping badly. | A good meal earlier, and a small snack if you need one |
| Perishables left warm | Mayonnaise, soft cheeses, cooked rice and raw meat can go off quickly in a warm pack. | Carry food that keeps: hard cheese, cured meat, nuts, bread |
Nothing new on the day
Whatever you plan to eat on a trek, eat it on a training walk first.
- Test it on a long training walk
If it sits badly there, it will on the hill too, and you can swap it for free.
- Keep a few reliable staples
Bread, bananas, oat bars and something salty. Boring is reliable.
- Pack the unglamorous backup
A plain biscuit or sweet drink for when your appetite disappears.
If you often get a stomach upset when you exercise, speak to a doctor or registered dietitian. It is common, and often fixable.
Next in the series · Part 7At altitudeAppetite, fluids and fuel when the air is thin.Foods to avoid on a hike: FAQ
What foods should you avoid before a long hike?
Very greasy or heavy meals, large portions, and lots of raw vegetables or bran right before you set off. They digest slowly or cause gas and cramps. A carbohydrate-based breakfast you know suits you is a safer choice.
Should you avoid dairy when hiking?
Only if it upsets you. Many people are fine with yoghurt or cheese. If milk or soft cheese gives you a stomach upset, swap it out for the trail.
Is caffeine bad for hiking?
Not usually in normal amounts. Coffee with food is fine for most people. Large doses on an empty stomach can leave you jittery and unsettle your stomach, so keep it moderate.
Is it okay to drink alcohol on a trek?
It is best avoided on trail days. Alcohol dehydrates, disrupts sleep and slows recovery, and the effects can feel stronger at altitude. Save it for after the trek.
Why does my stomach hurt when I hike?
Common causes are a heavy meal before you start, too much fibre, a new food, dehydration, or eating a large amount at once. Smaller, familiar, easy-to-digest food eaten little and often helps.
What should I eat instead of junk food on a hike?
Think easy carbohydrate with a little protein and fat: bananas, bread and jam, oat bars, dried fruit, nuts, jerky and cheese. A few sweets are fine as part of the mix.
Trying new food on the day is the usual mistake. Use your training walks to test, and the readiness check to see what else to sort before you go.
Check my readinessSources and scope
This is general sports-nutrition information, not personal dietary or medical advice. Guidance on gastrointestinal comfort, carbohydrate, fat and fibre around exercise follows the joint position statement Nutrition and Athletic Performance (Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine, 2016). Individual tolerance varies a lot. Further reading: Jeukendrup, A step towards personalized sports nutrition: carbohydrate intake during exercise (Sports Medicine, 2014), including the point that gut tolerance can be trained. Lauren Jones is studying towards the NASM Sports Nutrition qualification. If you have a health condition, a food allergy, an eating concern or frequent stomach problems, see a doctor or registered dietitian. Training advice reviewed by Nathan Gee, BSc Sports Science.
