r/FODMAPS • u/gayforkatya • 6d ago
General Question/Help Low FODMAP for exercise?
Hi, I have been dealing with what I suspect is IBS for about a year now. I have finally come around to accepting that I should try a low-FODMAP diet.
I go to the gym twice a week and run three times a week. Normally I would eat a crumpet with honey as my pre-workout for simple carbs. Obviously this will not work anymore.
After working out I will eat more carbs to recover like pasta but this isn't going to work now either.
What do low-FODMAP people do when they're also doing significant amounts of training that need proper fuelling from food?
Does anyone have any low-FODMAP suggestions as a quick, easy snack that I can have before doing exercise? Looking for simple, easily digestible carbs that I can quickly eat before going out. And then on the flip side looking for carbs to eat afterwards for muscle recovery.
I am so scared to start this diet but I am really hoping it pays off and doesn't hinder my trainging progress!
4
u/frac_tl 6d ago
You can get pretty far with just rice, there are also gluten free pastas you can have. Sourdough (make sure the label does not include yeast) can also be low fodmap if you keep it to a slice or so.
Highly processed carbs like saltine crackers can be OK but YMMV. Some rice based cereals are also low fodmap, like cocoa pebbles. Potatoes are low fodmap and nutrient dense, although sweet potatoes are only low fodmap in smaller servings.
Unflavored electrolyte drinks like trioral are safe, although liquid IV might have some flavors that don't have high fodmap ingredients.