Whether or not you’re preparing for a run, sports activities apply, or health class, having a pre-workout snack is an effective way to high off your vitality shops and supply gas on your soon-to-be working muscle groups. Our purchasers with IBS, nevertheless, are sometimes uncertain what to eat earlier than exercises with out triggering their GI signs. If this sounds such as you, it’s potential that you just’ll tolerate low FODMAP pre-workout snacks, comparable to low FODMAP bars or vitality bites, higher than different frequent pre-workout snack choices.
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a category of carbohydrates which might be poorly absorbed and might contribute to GI signs comparable to bloating, gasoline, and altered bowel habits in some people. A low FODMAP food plan consists of a part that eliminates excessive FODMAP meals, adopted by focused reintroductions to assist decide which meals you tolerate finest. It has been proven to enhance signs in 50-80% of people with IBS! Given the complexity of the low FODMAP food plan, it’s extremely beneficial that you just work 1-1 with a Registered Dietitian to navigate the food plan and personalize it to your tolerances, preferences, and wishes for efficiency.
For these needing low FODMAP pre-workout choices both in the course of the low FODMAP elimination part or primarily based in your private FODMAP tolerance, we’ve compiled an inventory of our favourite low FODMAP pre-workout snacks together with low FODMAP bars, crackers, vitality bites, and extra!
10 Low FODMAP Pre-Exercise Snack Concepts
1. Low FODMAP Bars
Low FODMAP bars are a simple shelf-stable choice to gas your exercises while you’re on the go. Whereas many bars comprise excessive FODMAP substances comparable to inulin, honey, and cashews, there are many scrumptious low FODMAP bars to select from, together with:
- Fody Meals Snack Bars – all flavors
- Belliwelli – all flavors
- Joyful Bars – all flavors
- 88 Acres – double darkish chocolate sea salt seed + oat, darkish chocolate seed + oat bar, cinnamon maple seed + oat bars
- Bobo’s Oat Bars – all flavors seemingly low FODMAP at a ½ bar or “chew” serving
- Annie’s – chewy chocolate chip & peanut butter chocolate chip granola bars
- Kashi – darkish mocha almond, chocolate almond sea salt, and chocolate peanut butter granola bars
- Nature Valley – crunchy peanut butter, crunchy pecan, crunchy cinnamon, and crunchy maple brown sugar
- GoMacro – all flavors listed right here are low FODMAP
- Aloha Bars – peanut butter cup taste
In the event you’re solely 30-60 minutes from the beginning of your exercise, select one of many increased carbohydrate bars from this checklist comparable to 88 Acres, Belliwelli, Bobo’s, Annie’s, Kashi, or Nature Valley. When you have 1-2 hours, strive GoMacro Bars, Aloha Bars, or FODY bars which provide a bit extra protein and/or fats. While you’re in a pinch and in want of restoration vitamins post-workout, some GoMacro bars have 12 grams of protein per serving whereas Aloha gives 14 grams.
2. Low FODMAP Crackers + Peanut Butter
Crackers with peanut butter present straightforward to digest carbs plus a little bit of protein and fats. It is a nice low FODMAP pre-workout snack for 1-2 hours earlier than train. Low FODMAP cracker choices embody:
3. Low FODMAP Fruit + Handful of Peanuts
Pairing peanuts with a low FODMAP fruit from the checklist under is one other low FODMAP pre-workout choice for 1-2 hours earlier than train. In the event you solely have 30-45 minutes, seize some fruit by itself.
- Agency banana
4. Low FODMAP Bread + Peanut Butter + Strawberry Jam
PB&J is a basic and satisfying snack that may simply be made low FODMAP. Select from the low FODMAP bread and jams under together with any number of peanut butter and revel in 1-2 hours earlier than a exercise.
Low FODMAP bread
- Sluggish-fermented sourdough bread, comparable to San Louis model
- Canyon Bakehouse Gluten Free White Bread
- Schar Gluten Free Deli Type Bread
- Dealer Joe’s Gluten Free White Sandwich Bread
Low FODMAP jam – search for manufacturers sweetened with sugar quite than excessive fructose corn syrup, comparable to:
- Bonne Maman Strawberry Preserves
- Smucker’s Pure Strawberry Jam
- Crofter’s Strawberry Jam
- Dealer Joe’s Strawberry preserves
5. Low FODMAP Cereal + Lactose Free Milk
Cereal with milk is a simple low FODMAP pre-workout choice for 1-2 hours earlier than train. Preserve it low FODMAP by selecting a lactose free milk or a low FODMAP milk different and a cereal made with low FODMAP substances (see examples under).
Low FODMAP cereals
- Corn flakes
- Rice chex
- Rice Krispies
- Peanut Butter Puffins
Lactose free milk manufacturers
- Horizon lactose free
- Natural valley lactose free
Different low FODMAP milks
- Ripple pea protein milk
- Almond milk (select a pea protein fortified choice comparable to Orgain for extra protein)
6. Agency Banana + Peanut Butter
Bananas are low FODMAP so long as they’re agency and never absolutely ripened. Have one by itself for those who’ve solely acquired 30-45 minutes, or pair with peanut butter 1+ hours earlier than a exercise for elevated satisfaction.
7. Oatmeal + Walnuts + Drizzle of Maple Syrup
Walnuts, oatmeal, and maple syrup are a scrumptious low FODMAP pre-workout pairing for 1-2 hours earlier than train.
8. Low FODMAP Power Bites
In the event you’re bored with low FODMAP bars, low FODMAP vitality bites are one other incredible choice. Attempt making our Banana Peanut Butter Snack Bites with maple syrup as an alternative of honey for a home made low FODMAP vitality chew, or strive Take pleasure in Life’s premade protein bites that are low FODMAP and allergen pleasant.
9. Low FODMAP Yogurt + Handful of Blueberries or Raspberries + Pepitas
Select from the low FODMAP yogurts under and pair with blueberries, raspberries, and pepitas for an energizing low FODMAP pre-workout snack 1-2 hours earlier than train.
- Inexperienced Valley Natural Lactose Free Yogurt
- Yoplait Lactose Free Yogurt
- Siggi’s Plant-based Yogurt
- Silk Greek-Type Coconut Yogurt
- Kitehill Almond Milk Yogurt
- Silk Almond Milk Yogurt
10. Low FODMAP Muffins
A low FODMAP muffin recipe comparable to these Blender Oat + Pumpkin Muffins from Kate Scarlata is a good supply of fast vitality to gas your exercise. Make a few batches to freeze and also you’ll have low FODMAP pre-workout snacks for the weeks to come back!
Further Help for Athletes with IBS
In the event you’re an athlete combating IBS, take a look at our Information to Exercising with IBS for extra methods to maintain signs at bay throughout exercises. In the event you’re on the lookout for individualized assist with GI signs and sports activities diet, take into account making use of to our 1-1 Diet Teaching Program right here!