Whether or not you’re preparing for a run, sports activities observe, or health class, having a pre-workout snack is an effective way to high off your power shops and supply gasoline to your soon-to-be working muscle tissue. 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 doable that you just’ll tolerate low FODMAP pre-workout snacks, equivalent to low FODMAP bars or power 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 equivalent to bloating, fuel, and altered bowel habits in some people. A low FODMAP eating regimen 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 eating regimen, it’s extremely really useful that you just work 1-1 with a Registered Dietitian to navigate the eating regimen and personalize it to your tolerances, preferences, and desires for efficiency.
For these needing low FODMAP pre-workout choices both in the course of the low FODMAP elimination section or primarily based in your private FODMAP tolerance, we’ve compiled a listing of our favourite low FODMAP pre-workout snacks together with low FODMAP bars, crackers, power bites, and extra!
10 Low FODMAP Pre-Exercise Snack Concepts
1. Low FODMAP Bars
Low FODMAP bars are a straightforward shelf-stable choice to gasoline your exercises whenever you’re on the go. Whereas many bars comprise excessive FODMAP elements equivalent 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
- Completely happy 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 “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
If you happen to’re solely 30-60 minutes from the beginning of your exercise, select one of many increased carbohydrate bars from this listing equivalent to 88 Acres, Belliwelli, Bobo’s, Annie’s, Kashi, or Nature Valley. When you’ve got 1-2 hours, strive 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. 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 listing beneath is one other low FODMAP pre-workout possibility for 1-2 hours earlier than train. If you happen to 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 basic 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 luxuriate in 1-2 hours earlier than a exercise.
Low FODMAP bread
- Gradual-fermented sourdough bread, equivalent to San Louis model
- Canyon Bakehouse Gluten Free White Bread
- Schar Gluten Free Deli Model Bread
- Dealer Joe’s Gluten Free White Sandwich Bread
Low FODMAP jam – search for manufacturers sweetened with sugar relatively than excessive fructose corn syrup, equivalent 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 1-2 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 elements (see examples beneath).
Low FODMAP cereals
- Crispix
- Corn flakes
- Rice chex
- Rice Krispies
- Kix
- 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 equivalent 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 if you happen to’ve solely bought 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 Vitality Bites
If you happen to’re uninterested in low FODMAP bars, low FODMAP power bites are one other improbable possibility. Strive making our Banana Peanut Butter Snack Bites with maple syrup as a substitute of honey for a selfmade low FODMAP power 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 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-Model Coconut Yogurt
- Kitehill Almond Milk Yogurt
- Silk Almond Milk Yogurt
10. Low FODMAP Muffins
A low FODMAP muffin recipe equivalent to these Blender Oat + Pumpkin Muffins from Kate Scarlata is a superb supply of fast power 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!
Extra Help for Athletes with IBS
If you happen to’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. If you happen to’re on the lookout for individualized help with GI signs and sports activities diet, contemplate making use of to our 1-1 Vitamin Teaching Program right here!