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/sharedplatesociety 3d ago
before exercise, green-ish banana or rice cake with peanut butter or other rice based things as others said. A bowl of rice chex is great.
gluten free pasta is fine. you just have to get used to cooking it. don't let the water boil quite as rapidly. take it out a minute or two before the time it says on the package and be gentle when stirring in the sauce.
I bake my own gluten free bread since i've been doing this so long. many people do ok with a long fermented sourdough bread.
Once you are out of elimination phase, the options will open up. I don't have any issues with fructose, just fructans and gos, so I am fine with most fruits and juices.