A digestive or speculoos biscuit can be a measured snack around a training session, but it is no substitute for a meal, fluids or a fuelling plan for a long effort. Focus on when you eat it, the portion size and how well you tolerate it. The name ‘digestive’ doesn’t tell you how a biscuit will sit while you’re running.
You’re looking for a small snack you already know. Voedingscentrum advises against eating a large portion or foods high in fat, protein or fibre just before exercise; Sportzorg discusses gastrointestinal problems in endurance athletes.
You want to be able to check the carbohydrates per biscuit or portion, and fit a snack in without confusing it with the food and fluids you need for the whole training session.
You check the latest ingredients and allergen information, especially if wheat, other gluten-containing cereals, milk or soya are relevant to you.
First decide when you want to eat the biscuit and what portion you’re used to. Then compare the nutritional information and ingredients on the pack you’re buying.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Stomach comfort and timing | Check the portion size and the amount of fat and fibre. Avoid a large portion just before running. | If I’m going running soon, I don’t want to eat a large or unfamiliar snack that might feel heavy. Around 36% of consumers prioritise stomach comfort and timing above all else. |
| Carbohydrates per portion | Compare carbohydrates per 100 g and, if listed, per biscuit. | When planning a snack around training, I want to know how many carbohydrates are in the portion I’ve chosen. Around 29% of consumers prioritise being able to plan their carbohydrate intake. |
| Allergens and dietary requirements | Read the latest ingredients and allergen information; don’t assume something is gluten-free because it’s labelled vegan or lactose-free. | If I need to avoid certain ingredients, the label determines whether I can choose this biscuit. For around 21% of consumers, this check is the top priority. |
| Portions to keep at home | Check the pack size and the number of biscuits or portions in the pack. | If I want to take a biscuit as a snack more often, I want to know how many individual portions a pack contains. Around 14% of consumers prioritise planning their supplies. |
The product name doesn’t tell you how a biscuit will sit while you’re running. Voedingscentrum advises against choosing a large portion or foods high in fat, protein or fibre just before exercise.
Consider when you’ll eat it and check the label. Don’t try a new biscuit for the first time on race day.
Biscuits with a similar amount of carbohydrates per 100 g can differ in fat, sugars and fibre. A speculoos biscuit is also not automatically interchangeable with a digestive.
Compare the nutritional values per 100 g and for the portion you actually plan to eat.
A vegan or lactose-free label doesn’t rule out wheat or other allergens that may matter to you. For example, Albert Heijn lists wheat in AH Digestive.
Check the current packaging every time you buy it, even if you’ve eaten the product before.
Digestives Original is a classic digestive. Its nutritional information per 100 g and per biscuit can help you plan a portion.
AH Digestive is a plain 400 g digestive with published nutritional information.
Jumbo Krokante Digestive is a 400 g digestive whose nutritional values can be compared per 100 g.
Biscoff Speculoos is an alternative if you’re considering a speculoos biscuit, not a variation on the classic digestive.
Biscotto Digestive Biscuits is a pack option if you want to estimate the number of biscuits in advance.
These products let you compare a classic digestive with speculoos and speculaas biscuits. Consider the portion, timing and ingredients of each biscuit individually; its name doesn’t automatically make it suitable for fuelling while you run.
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A digestive to consider as a measured biscuit portion around a training session, provided the timing and portion work for you.
For this Original variety, Jumbo lists 9.3 g of carbohydrates per 14.7 g biscuit, and 21.3 g of fat and 3.7 g of fibre per 100 g. Check the current packaging for wheat and possible traces of milk.
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A speculoos biscuit to compare with digestives if you prefer this type of biscuit.
For the 250 g pack, Albert Heijn lists approximately 32 biscuits. The nutritional values per 100 g are 73 g of carbohydrates, 38 g of sugars and 1.3 g of fibre. For an accurate portion calculation, check the nutritional information on the pack and look out for wheat and soya.
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A speculaas option if you’re considering a different type of biscuit as a snack alongside digestives.
The product name lists 8 biscuits and 200 g. To plan a portion, check the nutritional information and ingredients on the current pack; don’t use the number of biscuits to estimate the nutritional value per biscuit.
You could, if you’re used to eating a small portion and know how it sits with you. Voedingscentrum advises against large portions and foods high in fat, protein or fibre just before exercise. So consider the label and when you’ll eat it, not just the name ‘digestive’.
No. A biscuit isn’t a complete food and hydration plan for a long effort. If you do want to take one with you, try it during training to see whether your chosen portion is practical to eat and suits you.
Not automatically. Albert Heijn labels AH Digestive as vegan, but also lists wheat and possible traces of other gluten-containing cereals. Check the current packaging if you need to avoid gluten.
Check the ingredients and allergen information for anything you need to avoid. For the product varieties discussed here, wheat, other gluten-containing cereals, milk and soya may be relevant. The Netherlands Food and Consumer Product Safety Authority explains how allergens are listed on labels.
