What Carbs Should You Avoid Before a Workout?

By
Ron K
-

When choosing a pre-workout snack, you should choose one that high in carbs to provide your muscles with easy-to-use energy during your workout. But, did you know that there are certain types of carbs you should avoid before working out? A certain group of carbs called FODMAPs can hinder your workout. So what are FODMAPs and what carbs are a good pre-workout snack?

FODMAPs

Fodmaps stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Put simply, they’re carbs that ferment and lead to gas during digestion. For people with sensitive digestive symptoms, eating FODMAPs can cause digestive pain, discomfort, diarrhea, or constipation. They’re found in lots of healthy foods like fruits and vegetables and they can actually be good for your health.

View this post on Instagram

So what is (Low) FODMAP ❔ ⠀⠀ We’re answering YOUR questions👇🏼 ⠀⠀ ⠀⠀ ⠀⠀ FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many common foods and additives such as wheat, apples, pears, onion, garlic, honey, agave syrup, sugar free gum, mints and some medicines. Research has shown that a Low-FODMAP program can improve gastrointestinal (GI) symptoms (gas, bloating, pain, change in bowel habits) related to IBS. Most patients aren’t sensitive to ALL categories of FODMAPs so it’s important to identify your specific FODMAP trigger foods so you can successfully manage your IBS symptoms.⠀⠀ ⠀⠀ F: Fermentable (gut bacteria ferment undigested carbohydrates to produce gases)⠀⠀ ⠀⠀ O: Oligosaccharides (fructans and GOS foods such as wheat, rye, onions and garlic)⠀⠀ ⠀⠀ D: Disaccharides (lactose foods such as milk, soft cheeses and yogurt)⠀⠀ ⠀⠀ M: Monosaccharides (fructose foods such as honey, apples, high fructose corn syrup)⠀⠀ ⠀⠀ A: and⠀⠀ ⠀⠀ P: Polyols (mannitol and sorbitol foods such as some fruits, vegetables, artificial sweeteners)⠀⠀ ⠀⠀ ⠀⠀ We hope this is helpful 💚 And as always, feel free to DM us for any further questions or if you want to find out more! ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ #healthymeals #feelbetter #glutenfreelife #glutenfree #lowfodmap #digestivehealth #mealdelivery #fodmapfriendly #lowfodmapdiet #ibsdiet #fodmapdiet #ibsfriendly #gutfriendly #digestivesupport #fodmap #lowfodmapmeals #fodmapdiet #ibs #ibsnutrition #ibsdietitian #ibslife #irritablebowelsyndrome #chronicillness #celiac #healthygut #ibsdietitian #lowfodmapdietitian #dietitiansofinstagram #functionalmedicine #holisticnutrition

A post shared by ModifyHealth: IBS & Low FODMAP (@imodifyhealth) on

What Foods Contain FODMAPs?

Many popular pre-workout foods have FODMAPs. Dried fruits, watermelon, cashews, milk, cottage cheese, yogurt, apples, honey, mangoes, sugar-free snacks, protein bars, protein powders, and many other foods contain FODMAPs.

FODMAP-Free Foods

If you notice you have a sensitive stomach after eating the foods mentioned above, some things to eat instead to give you fuel for your workout include a banana with peanut butter, an orange, macadamia nuts, or oatmeal with pumpkin seeds and pecans.