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 on your soon-to-be working muscle mass. 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 doable that you simply’ll tolerate low FODMAP pre-workout snacks, reminiscent of 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 reminiscent of bloating, fuel, and altered bowel habits in some people. A low FODMAP weight loss program consists of a section 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 weight loss program, it’s extremely advisable that you simply work 1-1 with a Registered Dietitian to navigate the weight loss program 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, 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 whenever you’re on the go. Whereas many bars include excessive FODMAP elements reminiscent of 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






• Pleased 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

For those who’re solely 30-60 minutes from the beginning of your exercise, select one of many increased carbohydrate bars from this listing reminiscent of 88 Acres, Belliwelli, Bobo’s, Annie’s, Kashi, or Nature Valley. In case 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 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 listing beneath is one other low FODMAP pre-workout choice for 1-2 hours earlier than train. For those who 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 revel in 1-2 hours earlier than a exercise.

Low FODMAP bread

• Gradual-fermented sourdough bread, reminiscent of 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, reminiscent of:

• 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. 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 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 reminiscent of 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 in case you’ve solely obtained 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

For those who’re bored with low FODMAP bars, low FODMAP vitality bites are one other improbable choice. Attempt making our Banana Peanut Butter Snack Bites with maple syrup as an alternative of honey for a selfmade 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 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 reminiscent of 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!

Extra Help for Athletes with IBS

For those who’re an athlete fighting IBS, take a look at our Information to Exercising with IBS for extra methods to maintain signs at bay throughout exercises. For those who’re on the lookout for individualized help with GI signs and sports activities diet, think about making use of to our 1-1 Vitamin Teaching Program right here!