A digestive biscuit can be a small, easy-to-carry snack before exercise, but how soon you’re training and the portion size will determine whether it’s right for you. Choose a classic option if you don’t have specific requirements around fibre or sugar; with wholemeal, 0% sugar and chocolate varieties, compare the nutritional information and ingredients. If you have concerns about gluten or other allergens, always check the label on the pack you buy.
If there’s little time between your snack and an intense workout, the portion size and how you personally respond to high-fat or high-fibre foods matter more than the name ‘digestive’. The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise.
A biscuit can be a small source of carbohydrates as part of your eating plan. For a longer or more intense cardio session, consider what else you eat and drink too, rather than relying on a single biscuit as your entire preparation.
If you have questions about gluten, wheat, milk, soya, sugars or polyols, the exact variety matters. Check the ingredients, allergen information and nutritional details on the current packaging before choosing.
First, work out how long you have until your workout and how much you plan to eat. The Netherlands Nutrition Centre recommends having a regular meal around 2 to 3 hours before exercise; the closer you are to starting, the more important portion size, fat and fibre become.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Timing and stomach comfort | Check the portion size and compare fat and fibre per portion, especially if you’re eating shortly before exercise. | If I’m about to train, I want to choose something small that I can usually tolerate well. Around 40% of consumers put timing and stomach comfort first. |
| Including carbohydrates | Compare the carbohydrates per biscuit or work them out for the portion you plan to eat. | For a longer cardio session, I want to know how a small snack fits into my eating plan; around 30% of consumers put carbohydrates first. |
| Sugars and polyols | Read the ‘of which sugars’ information, check for polyols and look for any warnings on the packaging. | If I want to limit sugar, I also want to know which sweeteners a variety contains. This is the main consideration for around 20% of consumers. |
| Gluten and other allergens | Check the ingredients list, allergen information and any ‘may contain traces’ warning on the current packaging. | If I need to avoid certain ingredients, the variety I choose must meet that requirement; around 10% of consumers prioritise this label check. |
Varieties can differ even within the same brand. Albert Heijn lists 6 g of fibre per 100 g for AH Digestive wholemeal, compared with 3,2 g per 100 g for AH Digestive. More fibre isn’t automatically a benefit just before exercise. AH Digestive 0% sugar also lists 14 g of polyols per 100 g and warns that excessive consumption may have a laxative effect.
The product name doesn’t tell you how much time you need to comfortably digest a portion. The Netherlands Nutrition Centre says that large portions and foods high in fat or fibre can be unhelpful just before exercise.
Start by considering when you’ll be training. Keep a snack small if you’re eating shortly before exercise, and try any new product and portion combination during a regular workout.
Albert Heijn lists 24 g of fat and 27 g of sugars per 100 g for McVitie's Digestives dark chocolate. McVitie's Original, as described by Jumbo, lists 21,3 g of fat and 15,1 g of sugars per 100 g. These are separate varieties, with nutritional values that aren’t interchangeable.
Choose chocolate to suit your taste, and compare the nutrition per 100 g as well as for the portion you actually plan to eat.
According to Albert Heijn, AH Digestive 0% sugar contains 14 g of polyols and 20 g of fat per 100 g. The packaging warns that excessive consumption may have a laxative effect.
Check the rest of the nutritional information and read the warning too. Don’t try a variety you haven’t had before for the first time just before an important workout.
Jumbo Lekker Vrij van Gluten Digestives Milk Chocolate lists milk, oats and soya, and warns that the product may contain nuts. Gluten-free doesn’t mean the product is suitable for every other dietary restriction.
Read the full label on your pack. The Netherlands Food and Consumer Product Safety Authority explains that allergens must be clearly listed on prepacked foods.
Original and chocolate digestives are separate choices, so compare the variety you plan to buy.
The own-brand range includes a classic digestive, a wholemeal variety and a 0% sugar option.
The own-brand range includes a wholemeal digestive and a separate gluten-free milk chocolate variety.
ALDI Netherlands describes Biscotto Digestive Biscuits as crunchy wheat biscuits.
Lotus Bakeries describes Biscoff as a crunchy, caramelised biscuit. It’s a different biscuit choice, not a digestive variety.
This selection includes a classic digestive and two chocolate varieties. If you’re eating shortly before exercise, focus on your portion and timing; the chocolate coating is primarily a difference in flavour.
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A classic digestive to consider as a small portion in your pre-workout plan.
Jumbo lists an Original biscuit weighing 14,7 g, with 9,3 g of carbohydrates. Check the current label for wheat and the possible presence of milk.
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A milk chocolate digestive for when you fancy this flavour. Be mindful of the portion if your workout is coming up soon.
266 g pack. Check the current label for the nutritional information for your portion and for allergens, including milk, soya and wheat.
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A dark chocolate digestive for when you fancy this flavour and can take the time until your workout and your portion size into account.
266 g pack. Check the nutritional information for your chosen portion and the current label for wheat, milk and soya.
A small portion may be suitable if you know it agrees with you, but don’t suddenly eat a lot just before exercising. The Netherlands Nutrition Centre recommends having a regular meal around 2 to 3 hours before exercise and advises against large portions and foods high in fat, protein or fibre just beforehand.
Not necessarily: more fibre may be something to consider if you’ll be exercising soon. Albert Heijn lists 6 g of fibre per 100 g for AH Digestive wholemeal and 3,2 g per 100 g for AH Digestive. Take your timing and how you respond to high-fibre snacks into account.
Look beyond the sugar information before choosing this variety before exercise. Albert Heijn lists 14 g of polyols and 20 g of fat per 100 g for AH Digestive 0% sugar; the packaging warns that excessive consumption may have a laxative effect.
Check both the gluten-free claim and all the other ingredients and allergens on the current packaging. For Lekker Vrij van Gluten Digestives Milk Chocolate, Jumbo lists milk, oats and soya, among other ingredients, and warns that the product may contain nuts.
