Whether or not you’re preparing for a run, sports activities follow, or health class, having a pre-workout snack is an effective way to prime off your power shops and supply gas in 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, similar to low FODMAP bars or power bites, higher than different widespread 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 similar 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 finest. 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 beneficial that you simply work 1-1 with a Registered Dietitian to navigate the food regimen 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 part or based mostly 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 simple shelf-stable choice to gas your exercises while you’re on the go. Whereas many bars include excessive FODMAP elements similar 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 probably 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 greater carbohydrate bars from this listing similar to 88 Acres, Belliwelli, Bobo’s, Annie’s, Kashi, or Nature Valley. You probably have 1-2 hours, attempt GoMacro Bars, Aloha Bars, or FODY bars which provide a bit extra protein and/or fats. Once 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. 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 under 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 basic and satisfying snack that may simply be made low FODMAP. Select from the low FODMAP bread and jams under together with any number of peanut butter and revel in 1-2 hours earlier than a exercise.

Low FODMAP bread

• Gradual-fermented sourdough bread, similar 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 slightly than excessive fructose corn syrup, similar 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 various and a cereal made with low FODMAP elements (see examples under). 

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 similar 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 when you’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 Power Bites

In the event you’re bored with low FODMAP bars, low FODMAP power bites are one other incredible possibility. Strive making our Banana Peanut Butter Snack Bites with maple syrup as a substitute of honey for a home made low FODMAP power 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

Select from the low FODMAP yogurts under 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 similar to these Blender Oat + Pumpkin Muffins from Kate Scarlata is a superb supply of fast power to gas 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 scuffling with IBS, try our Information to Exercising with IBS for extra methods to maintain signs at bay throughout exercises. In the event you’re on the lookout for individualized assist with GI signs and sports activities vitamin, think about making use of to our 1-1 Vitamin Teaching Program right here!