Fodmap friendly fuelling
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FODMAP Friendly Fuelling

Fuelling your body with the energy and nutrients it needs before a training session or game is an important aspect of performance. If you are following a low FODMAP diet, use this guide to help you choose the right foods to fuel your activity.

2+ Hours Prior

Think of this as your last main meal before your session. Include a mix of low GI carbs, protein, healthy fats and fruit or veg.

  • A bread roll or sandwich on gluten free or low FODMAP bread. Add egg, tuna, chicken or cheddar cheese and salad (lettuce/tomato/cucumber).

  • Stir fry with chicken or beef, red capsicum, bok choy (1 cup) and carrot. Serve with rice and season with 2tbsp soy sauce, spices of choice or a low FODMAP certified sauce.

  • Gluten free, chickpea or quinoa pasta (1 cup cooked) with chicken, tuna or beef. Add 1/3 cup zucchini, oyster mushrooms and green beans. Use a low FODMAP certified sauce or olive oil and parmesan cheese.

  • Bakers Delight LowFOD Cheesymite Scroll

  • Porridge made with ½ cup of rolled oats and lactose free or soy milk (made with soy protein isolate). Top with strawberries, cinnamon and maple syrup.

  • Cereal or muesli (gluten free Weet-bix, Freedom Foods Active Balance, Carman’s fruit or gluten free muesli) with lactose free/soy milk or lactose free or Greek yoghurt. Add strawberries or kiwi fruit.

1-2 Hours Prior

If you are feeling hungry after your main meal, you may like to include another small meal or larger snack.

  • Sandwich on gluten free or low FODMAP bread with jam, peanut butter, marmalade, cheese or vegemite.

  • 2 x sushi rolls

  • Lactose free or Greek yoghurt

  • Muesli bar (Carman’s fruit free or super berry)

30-60 Minutes Prior

As you get closer to playing or training, choose foods which are lower in fat, fibre and protein so they are digested more easily. This will help to give you energy quickly and avoid stomach upset during exercise.

  • Smoothie made with oats, lactose free milk, strawberries and maple syrup

  • Lactose free/soy milk

  • Grapes (150g)

  • Orange

  • Rice cakes with jam or marmalade

30 Minutes Prior

This snack is useful to top up your energy before exercise with some fast acting carbohydrates.

  • Plain rice crackers

  • Pretzels (1/2 cup)

  • Jelly

  • Lollies (Allen’s)

  • Oral rehydration fluid (Gatorade or Hydralyte)

Always remember to check the ingredient list or see a Dietitian for guidance when choosing low FODMAP foods.


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