Whether or not you’re getting in a position for a run, sports activities follow, or health magnificence, having a pre-workout snack is an effective way to most sensible off your power shops and supply gas on your soon-to-be running muscle mass. Our purchasers with IBS, on the other hand, are frequently not sure what to devour sooner than workout routines with out triggering their GI signs. If this sounds such as you, it’s imaginable that you simply’ll tolerate low FODMAP pre-workout snacks, comparable to low FODMAP bars or power bites, higher than different commonplace pre-workout snack choices. 

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a category of carbohydrates which can be poorly absorbed and will give a contribution to GI signs comparable to bloating, gasoline, and adjusted bowel conduct in some folks. A low FODMAP nutrition is composed of a section that gets rid of top FODMAP meals, adopted through focused reintroductions to lend a hand resolve which meals you tolerate easiest. It’s been proven to beef up signs in 50-80% of people with IBS! Given the complexity of the low FODMAP nutrition, it’s extremely beneficial that you simply paintings 1-1 with a Registered Dietitian to navigate the nutrition and personalize it for your tolerances, personal tastes, and wishes for efficiency.

For the ones wanting low FODMAP pre-workout choices both all through the low FODMAP removal section or in keeping with your individual 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 very easy shelf-stable technique to gas your workout routines whilst you’re at the pass. Whilst many bars comprise top FODMAP components comparable to inulin, honey, and cashews, there are many scrumptious low FODMAP bars to choose between, together with: 

• Fody Meals Snack Bars – all flavors






• Belliwelli – all flavors






• Glad 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 most probably 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 indexed right here are low FODMAP 






• Aloha Bars – peanut butter cup taste

If you happen to’re most effective 30-60 mins from the beginning of your exercise, make a choice one of the crucial upper carbohydrate bars from this listing comparable to 88 Acres, Belliwelli, Bobo’s, Annie’s, Kashi, or Nature Valley. When you’ve got 1-2 hours, take a look at GoMacro Bars, Aloha Bars, or FODY bars which provide a bit of extra protein and/or fats. Whilst you’re in a pinch and short of restoration vitamins post-workout, some GoMacro bars have 12 grams of protein in step with serving whilst Aloha gives 14 grams.

2. Low FODMAP Crackers + Peanut Butter

Crackers with peanut butter supply simple to digest carbs plus a bit of of protein and fats. This can be a nice low FODMAP pre-workout snack for 1-2 hours sooner than workout. Low FODMAP cracker choices come with:

3. Low FODMAP Fruit + Handful of Peanuts

Pairing peanuts with a low FODMAP fruit from the listing beneath is any other low FODMAP pre-workout possibility for 1-2 hours sooner than workout. If you happen to most effective have 30-45 mins, clutch some fruit by itself. 

• Kiwi






• Orange






• Tangerines






• Pineapple






• Cantaloupe






• Company banana






• Papaya






• Passionfruit

4. Low FODMAP Bread + Peanut Butter + Strawberry Jam

PB&J is a vintage and pleasing snack that may simply be made low FODMAP. Choose between the low FODMAP bread and jams beneath along side any number of peanut butter and revel in 1-2 hours sooner than a exercise.

Low FODMAP bread

• Gradual-fermented sourdough bread, comparable to San Louis emblem






• Canyon Bakehouse Gluten Unfastened White Bread






• Schar Gluten Unfastened Deli Taste Bread






• Dealer Joe’s Gluten Unfastened White Sandwich Bread

Low FODMAP jam – search for manufacturers sweetened with sugar slightly than top fructose corn syrup, comparable to:

• Bonne Maman Strawberry Preserves






• Smucker’s Herbal Strawberry Jam






• Crofter’s Strawberry Jam






• Dealer Joe’s Strawberry preserves

5. Low FODMAP Cereal + Lactose Unfastened Milk

Cereal with milk is a simple low FODMAP pre-workout possibility for 1-2 hours sooner than workout. Stay it low FODMAP through opting for a lactose unfastened milk or a low FODMAP milk selection and a cereal made with low FODMAP components (see examples beneath). 

Low FODMAP cereals

• Crispix






• Corn flakes






• Rice chex






• Rice Krispies






• Kix






• Peanut Butter Puffins

Lactose unfastened milk manufacturers

• Lactaid






• Fairlife






• Horizon lactose unfastened






• Natural valley lactose unfastened

Different low FODMAP milks

• Ripple pea protein milk






• Almond milk (make a choice a pea protein fortified possibility comparable to Orgain for extra protein)

6. Company Banana + Peanut Butter

Bananas are low FODMAP so long as they’re company and now not absolutely ripened. Have one by itself in the event you’ve most effective were given 30-45 mins, or pair with peanut butter 1+ hours sooner than a exercise for higher pleasure.

7. Oatmeal + Walnuts + Drizzle of Maple Syrup

Walnuts, oatmeal, and maple syrup are a scrumptious low FODMAP pre-workout pairing for 1-2 hours sooner than workout.

8. Low FODMAP Power Bites

If you happen to’re bored with low FODMAP bars, low FODMAP power bites are any other incredible possibility. Take a look at making our Banana Peanut Butter Snack Bites with maple syrup as an alternative of honey for a home made low FODMAP power chew, or take a look at Experience Lifestyles’s premade protein bites which might be low FODMAP and allergen pleasant. 

9. Low FODMAP Yogurt + Handful of Blueberries or Raspberries + Pepitas

Choose between the low FODMAP yogurts beneath and pair with blueberries, raspberries, and pepitas for an energizing low FODMAP pre-workout snack 1-2 hours sooner than workout. 

• Inexperienced Valley Natural Lactose Unfastened Yogurt






• Yoplait Lactose Unfastened Yogurt






• Siggi’s Plant-based Yogurt






• Silk Greek-Taste Coconut Yogurt






• Kitehill Almond Milk Yogurt






• Silk Almond Milk Yogurt

10. Low FODMAP Desserts

A low FODMAP muffin recipe comparable to those Blender Oat + Pumpkin Desserts from Kate Scarlata is a brilliant 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 Strengthen for Athletes with IBS

If you happen to’re an athlete suffering with IBS, take a look at our Information to Exercising with IBS for extra methods to stay signs at bay all through workout routines. If you happen to’re searching for individualized toughen with GI signs and sports activities vitamin, imagine making use of to our 1-1 Diet Training Program right here!