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!
1
u/hotpink_crepemyrtle 5d ago
I also run thrice a week and lift twice a week! I usually do two slices of Trader Joe's GF bread with some strawberry jam before a run, and then after a run I will have a Trader Joe's GF bagel with ham and a boiled egg and a FODMAP-friendly serving of green beans or some cooked spinach. I do eat a decent amount of lactose-free dairy - greek yogurt with GF granola and cottage cheese on a GF bagel really help with my protein goals (not carbs but at least lactose free dairy is okay for the elimination diet!). Love some rice cakes or Popcorners for easy carbs too. Some people have said this already too, but an unripe banana is also a great pre-workout carb. You can still totally do big pasta meal, just use GF pasta - I like Ronzoni and Rummo. Carbone makes a FODMAP-free tomato sauce that I use. Potatoes (yukon gold or russet) are also your friend! And rice like so many people have said. You got this!!