Low FODMAP Pre-Exercise Snacks – Kelly Jones Vitamin

Whether or not you’re preparing for a run, sports activities follow, or health class, having a pre-workout snack is a good way to high off your vitality shops and supply gasoline to your soon-to-be working muscular tissues. Our shoppers 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 simply’ll tolerate low FODMAP pre-workout snacks, comparable to low FODMAP bars or vitality bites, higher than different widespread pre-workout snack choices.

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a category of carbohydrates which can be poorly absorbed and might contribute to GI signs comparable to bloating, gasoline, and altered bowel habits in some people. A low FODMAP weight-reduction plan consists of a section that eliminates excessive FODMAP meals, adopted by focused reintroductions to assist decide which meals you tolerate greatest. It has been proven to enhance signs in 50-80% of people with IBS! Given the complexity of the low FODMAP weight-reduction plan, it’s extremely really useful that you simply work 1-1 with a Registered Dietitian to navigate the weight-reduction plan and personalize it to your tolerances, preferences, and desires for efficiency.

For these needing low FODMAP pre-workout choices both through the low FODMAP elimination section 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 gasoline your exercises once you’re on the go. Whereas many bars comprise excessive FODMAP components 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

Glad 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 doubtless low FODMAP at a ½ bar or “chunk” 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 larger carbohydrate bars from this record comparable to 88 Acres, Belliwelli, Bobo’s, Annie’s, Kashi, or Nature Valley. When you have 1-2 hours, attempt GoMacro Bars, Aloha Bars, or FODY bars which supply a bit extra protein and/or fats. Whenever 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 provides 14 grams.

2. Low FODMAP Crackers + Peanut Butter

Crackers with peanut butter present simple to digest carbs plus a little bit of protein and fats. This can be 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 record beneath is one other low FODMAP pre-workout possibility for 1-2 hours earlier than train. In the event you solely have 30-45 minutes, seize some fruit by itself.

Kiwi

Orange

Tangerines

Pineapple

Cantaloupe

Agency banana

Papaya

Passionfruit

4. Low FODMAP Bread + Peanut Butter + Strawberry Jam

PB&J is a traditional and satisfying snack that may simply be made low FODMAP. Select from the low FODMAP bread and jams beneath 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 fairly 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 possibility 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 components (see examples beneath).

Low FODMAP cereals

Crispix

Corn flakes

Rice chex

Rice Krispies

Peanut Butter Puffins

Lactose free milk manufacturers

Lactaid

Fairlife

Horizon lactose free

Natural valley lactose free

Different low FODMAP milks

Ripple pea protein milk

Almond milk (select a pea protein fortified possibility comparable to Orgain for extra protein)

6. Agency Banana + Peanut Butter

Bananas are low FODMAP so long as they’re agency and never totally ripened. Have one by itself for those who’ve solely received 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 implausible possibility. Strive making our Banana Peanut Butter Snack Bites with maple syrup as an alternative of honey for a selfmade low FODMAP vitality 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 beneath 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 gasoline your exercise. Make a few batches to freeze and also you’ll have low FODMAP pre-workout snacks for the weeks to return!

Further Assist for Athletes with IBS

In the event you’re an athlete combating IBS, try our Information to Exercising with IBS for extra methods to maintain signs at bay throughout exercises. In the event you’re in search of individualized assist with GI signs and sports activities diet, think about making use of to our 1-1 Vitamin Teaching Program right here!