Low FODMAP Diet Workout Foods List

Low FODMAP Diet Workout Foods List [2024]

So I thought I’d try get the most out of it by researching what FODMAP-friendly foods are best to eat before and after exercising, before making my own post-workout dish.

Low FODMAP Pre-workout Foods

It’s important to eat something about an hour or two before you exercise so you have enough energy to keep you going. Slow-release carbohydrates are ideal for before exercise as they keep your blood sugar levels stable, while giving you loads of energy. This includes:

  • Bananas
  • Spinach
  • Kale
  • Broccoli
  • Brown rice
  • Beans
  • Berries
  • Oats

E.G. of perfect pre-workout meal: oat-based banana pancakes

It’s also a good idea to have a small snack about half-an-hour before, like an energy bar or a fruit smoothie. Avoid saturated fats and quick release carbohydrates, such as white bread and potatoes.

Low FODMAP Post-workout Foods

To help your muscles recover and to help you regain energy, eat a protein plentiful meal with a bit of carbs within a couple of hours of exercising. This includes:

  • Meat with rice / potatoes
  • Fish with rice / potatoes
  • Eggs with gluten-free bread
  • Nuts

E.G. of perfect post-workout meal: salad nicoise

Make sure you stay hydrated throughout with lots of water.

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