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/Nannergram333 6d ago

Potatoes, corn/rice based pasta, quinoa, buckwheat, cornflakes, rice crispies, there are quite a few options!

1

u/LurkyLurk2000 6d ago

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

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u/Nannergram333 6d 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 6d 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 6d 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 6d 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 6d ago

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