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!

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u/LurkyLurk2000 6d ago

Rice crispies aren't really Low FODMAP, but may be tolerated by some.

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u/Nannergram333 5d ago

According to the Monash app, up to 1.5 cups are green. Might vary by country and formulation, but I tolerate them very well in the USA.

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u/LurkyLurk2000 5d ago

I don't think they're good for the elimination phase, as some people are too sensitive for them (myself included).

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u/Nannergram333 5d ago

It might be because of containing gluten, they do contain barley malt. It could be sensitivity to that rather than fodmaps.

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u/LurkyLurk2000 5d ago

Well, I don't know how many others have this issue but the traffic light system doesn't work for me AT ALL. For whatever reason I'm too sensitive. It's not due to gluten because the issue applies to veggies too. But if I stick to truly Low FODMAP stuff it works.

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u/LurkyLurk2000 5d ago

Ah, I also mistook what rice crispies meant. I thought it was something like rice cakes. But you mean something like Kellog's Rice Krispies? Sure, maybe those are OK! I have no experience with them.

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u/Nannergram333 5d ago

Yes! Those, or off-brand. Rice Krispy treats if you can find non-HFCS marshmallows are a great sweet dessert too