Do you experience bloating, stomach pain, constipation or gas? If so, you may have a condition known as small intestine bacterial overgrowth (SIBO) – a condition which drastically limits the types of food that can be consumed. Luckily, those with SIBO can follow a low FODMAP diet, which includes specific types of food to help improve digestive health.
If you’re an avid fitness enthusiast, you’ve likely heard of the popular low FODMAP diet and the food choices available to help manage your SIBO symptoms while still keeping up with your fitness goals. Low FODMAP meals provide the fiber and nutrition needed to fuel your training routine. The good news is that with a few adjustments, you can easily include nutritious and delicious low FODMAP foods into your daily routine.
The low FODMAP diet is an all-encompassing diet designed to reduce digestive issues brought about by SIBO. FODMAP stands for fermentable, oligo-, di-, monosaccharides and polyols, which are a group of fermentable short-chain carbohydrates found in many food items that can trigger digestive symptoms in those with SIBO. The focus of a low FODMAP diet is to provide nutritious foods while avoiding high-FODMAP food items.
If you’re a fitness enthusiast looking to follow a low FODMAP diet, it’s important to understand the foods that are best for your health and fitness goals. Here’s a list of some of the best low FODMAP foods to fuel your workouts:
Meat: All meats including beef, pork, poultry, venison, and lamb are low FODMAP and high in various nutrients such as protein and B vitamins.
Fish: A great source of lean protein, omega-3 fatty acids, and B vitamins, most types of fish are low FODMAP and an excellent addition to your diet. Examples of low FODMAP fish include salmon, cod, haddock, flounder, and tilapia.
Eggs: Eggs provide a great source of protein and healthy omega-3 fatty acids while being low FODMAP.
Legumes: Variety of legumes such as lentils, chickpeas, and peas are all low FODMAP.
Vegetables: There is a variety of low FODMAP vegetables available such as carrots, celery, eggplant, green beans, okra, and zucchini.
Fruits: Citrus fruits such as oranges, clementines, and limes are all low FODMAP, as well as pears.
Whole Grains: Many types of grains are low FODMAP and provide a range of health benefits. Examples of these grains include amaranth, quinoa, buckwheat, oats, millet, teff, and brown rice.
Nuts and Seeds: Nuts and seeds provide healthy fats, minerals, and protein while being low FODMAP. Examples of such nuts and seeds include almonds, sunflower seeds, pumpkin seeds, and cashews.
Dairy Alternatives: There are many alternative milks and cheeses made from nuts and legumes that are excellent substitutes while being low FODMAP. Examples of these dairy alternatives include almond milk, coconut milk, and soy cheese.
Other: Vegetable broth, olive oil, herbs, spices, and some commercial condiments such as ketchup, mustard, and mayo are some other low FODMAP food items that you can include in your diet.
Additionally, eating a nutritious low FODMAP diet includes avoiding processed foods, high-fat meats, and FODMAP-containing foods such as apples, onions, garlic, wheat, and many types of dairy.
If you’re looking to improve your digestive health while still sticking to your fitness routine, there are numerous low FODMAP ingredients to choose from. Doing so helps to keep your diet nutritious and enjoyable while reducing the risk of digestive issues.
For those looking to follow a low FODMAP diet, it’s important to consult with a registered dietitian or healthcare professional to ensure that the diet is tailored to your individual nutritional needs and goals. With the expert guidance, a low FODMAP diet can help you feel your best while still enjoying the delicious and nutritious food choices available.
If you’re an avid fitness enthusiast looking to improve your digestive health while still sticking to your fitness goals, the low FODMAP diet may be just what you need. With the right selection of nutritious and delicious low FODMAP foods, you can feel your best while still meeting all your fitness objectives.
