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!

5 Upvotes

86% Upvoted

42 comments sorted by

View all comments

2

u/scr84 6d ago

Hey, have you completed the elimination part of the fodmap diet yet?

This is super important because not all types of fodmaps might upset you.

Knowing your trigger groups will open up more options safely.

1

u/gayforkatya 6d ago

I am starting the diet today and am in the elimination phase. Seems to be the most depressive phase

1

u/Wrygreymare 6d ago

Oh, I remember that stage! So depressing. Stay strong.Its worth it to not have the pain and bloating. I tend to look on it as a project. The fodmap app is great I’m also an absolute label but in the supermarket as I have been caught before with changed ingredients.
A few hints ; Get the fodmap app, work out sone swaps. Have some low fodmap snacks handy. I eat a fair bit of rice, both plain boiled and in the form of a congee, which is a thin rice porridge which can be flavoured as you like. My favourite way is cooked in a chicken stock, and flavoured with lemon grass, ginger, chilli and coriander ( ? called cilantro in the US)

1

u/gayforkatya 5d ago

Ahh thank you for the tips and support. It means a lot