SwimEase Resources: Foods to Avoid Before a Swim Lesson

Eating the right foods before a swim lesson can help children stay comfortable, energized, and focused in the water. However, certain foods can cause bloating, discomfort, sluggishness, or cramps, making swimming more difficult. To ensure a smooth and enjoyable lesson, here are some foods to avoid before swimming.

1. Heavy, Greasy, or Fried Foods

Why? Fatty and fried foods take longer to digest, leading to sluggishness and discomfort in the water.Examples: Burgers, fries, pizza, fried chicken, chips, creamy pasta

2. Dairy-Based Foods & Drinks

Why? Dairy can cause bloating, mucus buildup, and stomach discomfort, which may affect breathing and movement in the water.Examples: Milk, cheese, yogurt, ice cream, creamy sauces

3. High-Sugar & Processed Snacks

Why? Sugary snacks cause a quick spike in energy, followed by a crash, making kids feel tired or unfocused during their lesson.Examples: Candy, donuts, pastries, sugary cereals, soda, energy drinks

4. Carbonated Beverages & Gassy Foods

Why? Carbonation and gas-producing foods can lead to bloating, burping, and stomach cramps while swimming.Examples: Soda, sparkling water, beans, broccoli, cauliflower, cabbage

5. Large Portions or Heavy Meals

Why? Eating too much before swimming can cause stomach discomfort, nausea, or cramping, making movement in the water difficult.Avoid: Large meals within 30-60 minutes before a lesson

What to Eat Instead?

Choose light, easily digestible foods that provide steady energy:

✔️ Bananas – Gentle on the stomach and provide natural energy

✔️ Whole-grain toast or crackers – Provides steady carbs for energy

✔️ Oatmeal or a small granola bar – Light and filling without causing discomfort

✔️ Water or a diluted electrolyte drink – Prevents dehydration

For the best swimming experience, encourage your child to eat a small, light snack about 30–60 minutes before their lesson.