Low FODMAP Pre-Exercise Snacks – Kelly Jones Vitamin

Whether or not you are preparing for a run, sports activities, or a health class, having a snack earlier than coaching It is an effective way to replenish your vitality reserves and supply gas to your soon-to-work muscle tissues. Our purchasers with IBSNevertheless, they’re usually not sure of what to eat earlier than exercising with out triggering their gastrointestinal signs. If this sounds acquainted, chances are you’ll tolerate low-FODMAP pre-workout snacks, akin 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 can be poorly absorbed and will contribute to gastrointestinal signs akin to bloating, gasoline and altered bowel habits in some individuals. A low-FODMAP eating regimen consists of a part that eliminates high-FODMAP meals, adopted by particular reintroductions to assist decide which meals you tolerate greatest. It has been proven to enhance signs in 50-80% of individuals with IBS! Given the complexity of the low FODMAP eating regimen, it’s extremely really useful that you just work 1-1 with a registered dietitian to navigate the eating regimen and customise it to your tolerances, preferences, and efficiency wants.

For these in want of low FODMAP pre-workout choices, both throughout the low FODMAP elimination part or based mostly in your private FODMAP tolerance, we have compiled an inventory of our favourite low FODMAP pre-workout snacks, together with bars, cookies savory snacks, low FODMAP vitality snacks and extra!

10 Low FODMAP Pre-Exercise Snack Concepts

1. Low FODMAP Bars

low fodmap bars

Low FODMAP bars are a straightforward, secure choice to gas your exercises whenever you’re on the go. Whereas many bars include excessive FODMAP elements, akin to inulin, honey, and cashews, there are a lot of scrumptious low FODMAP bars to select from, together with:

  • Fody Meals Snack Bars – all flavors

  • belliwelli – all flavors

  • completely satisfied bars – all flavors

  • 88 acres – double darkish chocolate with sea salt seeds + oats, darkish chocolate seeds + oat bar, maple cinnamon seeds + oat bars

  • Bobo Oatmeal Bars – all flavors are doubtless low FODMAP in a ½ bar or “chunk” serving

  • Annie – Chewy Peanut Butter Chocolate Chip Granola Bars

  • kashi – granola bars with darkish mocha, chocolate almonds, sea salt and chocolate peanut butter

  • nature valley – crunchy peanut butter, crunchy walnut, crunchy cinnamon, and crunchy maple brown sugar

  • GoMacro – all flavors listed right here They’re low FODMAP

  • Aloha Bars – peanut butter cup taste

When you’re solely 30 to 60 minutes away from beginning your exercise, select one of many high-carb bars on this checklist, like 88 Acres, Belliwelli, Bobo’s, Annie’s, Kashi, or Nature Valley. In case you have 1-2 hours, attempt GoMacro bars, Aloha bars, or FODY bars which supply a bit extra protein and/or fats. If you’re in a pinch and wish post-workout restoration vitamins, some GoMacro bars have 12 grams of protein per serving, whereas Aloha affords 14 grams.

2. Low FODMAP Crackers + Peanut Butter

Peanut butter crackers present easy-to-digest carbohydrates plus some protein and fats. It is a nice low FODMAP pre-workout snack for 1 to 2 hours earlier than train. Low FODMAP cracker choices embrace:

3. Low FODMAP fruit + a handful of peanuts

Pairing peanuts with a low-FODMAP fruit from the checklist under is one other low-FODMAP pre-workout possibility for 1 to 2 hours earlier than train. When you solely have 30 to 45 minutes, have some plain fruit.

  • Kiwi

  • Orange

  • tangerines

  • Pineapple

  • Cantaloupe

  • agency banana

  • Papaya

  • Ardour fruit

4. Low FODMAP bread + peanut butter + strawberry jam

low fodmap pre-workout snack

PB&J is a traditional, filling snack that may be simply made low FODMAP. Select from the low FODMAP bread and jams under together with any number of peanut butter and luxuriate in 1 to 2 hours earlier than your exercise.

Low FODMAP bread

  • Sluggish-fermented sourdough bread, just like the San Louis model

  • Canyon Bakehouse Gluten-Free White Bread

  • Schar gluten-free deli-style bread

  • Dealer Joe’s Gluten-Free White Sandwich Bread

Low FODMAP Jam: Search for manufacturers sweetened with sugar as a substitute of excessive fructose corn syrup, akin 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 straightforward, low-FODMAP pre-workout possibility for 1 to 2 hours earlier than train. Hold it low FODMAP by selecting a lactose-free milk or a low-FODMAP milk various and a cereal made with low-FODMAP elements (see examples under).

Low FODMAP Cereals

  • crispix

  • Cornflakes

  • rice chex

  • Crispy rice

  • kix

  • Peanut Butter Puffins

Lactose-free milk manufacturers

  • lactaide

  • honest life

  • Lactose-free horizon

  • Natural lactose-free valley.

Different low FODMAP milks

  • Crinkle Pea Protein Milk

  • Almond milk (select an possibility fortified with pea protein, akin to manage to get extra protein)

6. Agency banana + peanut butter

Bananas are low FODMAP so long as they’re agency and never totally ripe. Take one alone when you solely have 30-45 minutes, or mix it with peanut butter greater than 1 hour earlier than a exercise for added satisfaction.

7. Oats + Walnuts + Sprint of maple syrup

Walnuts, oats, and maple syrup are a scrumptious low FODMAP pre-workout mixture for 1 to 2 hours earlier than train.

8. Low FODMAP Vitality Bites

Low Fodmap Energy Bites Pre-Workout

When you’re bored with low FODMAP bars, low FODMAP vitality bites are one other unbelievable possibility. Attempt to make our Banana and Peanut Butter Bites with maple syrup as a substitute of honey for a do-it-yourself low-FODMAP chunk, or attempt 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

low fodmap yogurt bowl

Select from the low FODMAP yogurts under and pair them with blueberries, raspberries and pepitas for an energizing low FODMAP pre-workout snack 1 to 2 hours earlier than train.

  • Inexperienced Valley Natural Lactose-Free Yogurt

  • Yoplait Lactose Free Yogurt

  • Siggi Vegetable Yogurt

  • Silky Greek Type Coconut Yogurt

  • Kitehill Almond Milk Yogurt

  • Silk Almond Milk Yogurt

10. Low FODMAP Muffins

A low FODMAP muffin recipe like these Oatmeal and pumpkin muffins in a blender by Kate Scarlata is a superb supply of fast vitality to gas your exercise. Make a pair batches to freeze and you will have low FODMAP pre-workout snacks for weeks to return!

Further assist for athletes with IBS

If you’re an athlete scuffling with IBS, take a look at our Information to exercising with IBS for extra methods to maintain signs at bay throughout exercises. If you’re searching for individualized assist with gastrointestinal signs and sports activities diet, think about making use of to our 1-1 dietary teaching program right here!

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