Low FODMAP Pre-Exercise Snacks – Kelly Jones Vitamin

Whether or not you’re preparing for a run, sports activities apply, 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, nonetheless, are sometimes not sure what to eat earlier than exercises with out triggering their GI signs. If this sounds such as you, it’s attainable that you simply’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 might contribute to GI signs akin to bloating, gasoline, and altered bowel habits in some people. A low FODMAP food regimen consists of a part 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 food regimen, it’s extremely really helpful that you simply work 1-1 with a Registered Dietitian to navigate the food regimen and personalize it to your tolerances, preferences, and wishes for efficiency.

For these needing low FODMAP pre-workout choices both through the low FODMAP elimination part 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, 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 while you’re on the go. Whereas many bars comprise excessive FODMAP elements akin 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






• Blissful 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 “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

If you happen to’re solely 30-60 minutes from the beginning of your exercise, select one of many greater carbohydrate bars from this listing akin to 88 Acres, Belliwelli, Bobo’s, Annie’s, Kashi, or Nature Valley. You probably 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 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 embrace:

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 choice 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 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

• Gradual-fermented sourdough bread, akin to San Louis model






• Canyon Bakehouse Gluten Free White Bread






• Schar Gluten Free Deli Fashion Bread






• Dealer Joe’s Gluten Free White Sandwich Bread

Low FODMAP jam – search for manufacturers sweetened with sugar somewhat than 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 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 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 choice akin 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 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 vitality bites are one other unbelievable choice. Strive making our Banana Peanut Butter Snack Bites with maple syrup as a substitute of honey for a home made low FODMAP vitality chunk, 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-Fashion Coconut Yogurt






• Kitehill Almond Milk Yogurt






• Silk Almond Milk Yogurt

10. Low FODMAP Muffins

A low FODMAP muffin recipe akin to these Blender Oat + Pumpkin Muffins from Kate Scarlata is a superb 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 come back!

Further Assist 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 in search of individualized assist with GI signs and sports activities vitamin, take into account making use of to our 1-1 Vitamin Teaching Program right here!