2

votes

Where to get carbs on low FODMAP diet?

Answered on August 19, 2014
Created July 13, 2012 at 3:51 PM

Hi,

So a quick bit of background:

Paleo (80%) since May 1st. Going really well, heaps of energy and feeling great but no weight loss.

Whole 30 since July 1st. Going ok. Discovered last week that I am FODMAP sensitive. Eliminating certain foods (mainly my staples/favourites - avocado, beetroot, brocolli, cauliflower, asparagus) which has helped with bloating. I've also started to avoid sweet potato which is a "be careful" FODMAP food.

Problem is, I'm training for the Spartan Race and average training week is:

Mon - HIIT - 1hour // Tues - 2-3 mile jog // Weds - Circuit Training - 1 hour // Thurs - 2-3 mile jog // Friday - Rest Day // Sat - HIIT - 1 hour and/or 2-3 mile jog // Sun - Rest Day

Typical Day's food:

2-3 tablespoons coconut oil over the day in coffee/decaf

B: - 2 hardboiled eggs, sometimes a fillet of smoked mackerel

L: - Big Ass Salad - chicken breast, leaves, toms, cucumber, olive oil

D: - Hunk of protein, veggies in coconut oil

If I'm hungry in between I'll have a banana (very hungry today so have had 2).

I'm losing inches through lack of swelling from FODMAPs but workouts are suffering and I'm wondering if I'm not getting enough carbs. I don't want to eat sweet potato etc as it'll make me feel unwell and bloated. So not really sure what to do - should I up the fat to try and push myself into ketosis? Or just make my meals bigger, or fit in another meal?

Any help is really appreciated - only have 2 weeks until the race and need my energy back!!

Thanks

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 14, 2012
at 08:27 AM

^ 3-4 hours is the minimum time between serves of fruit on a fodmaps diet -see both question asked (how to increase carbs on fodmap diet), and "fructose rate limit", as stated above.

A7925ab8ea44e6d4d5d7c6f202632c6c

(404)

on July 14, 2012
at 06:46 AM

"3-4 hours apart" ----- grazing is for ruminants

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 14, 2012
at 05:22 AM

Cranberries are definately fodmap okay, unsweetened. Heres the carb info: Carbohydrates Serving Size: 1 cup, chopped (110g or 3.9 oz) Amount RDI% Total Carbohydrates 13.42g 4% Dietary Fiber 5.06g 20% Starch 0g Sugars 4.444g Sucrose 0.143g Glucose 3.608g Fructose 0.693g Lactose 0g Maltose 0g Galactose 0g (From skipthepie.org - great nutritional database, very in depth detail) See mostly glucose!

E12ead3bf63c94b5b619b03722ef554f

on July 14, 2012
at 04:40 AM

Maybe you should skip the white rice but peeled and properly prepared white potatoes can have their place in the Whole30 program IMO if you can't do sweet potatoes and many fruits that contain FODMAPs.

8d93455e9b5c459d2a290f55fa7c238f

on July 13, 2012
at 09:37 PM

Thanks. I'd kinda come to the same conclusion looking back on my week's food. Going to add another meal in plus more fat and some parsnips/swede(rutabaga) etc. Not a huge choice of good meat at work so think I'll have to start bringing my own stuff in.

8d93455e9b5c459d2a290f55fa7c238f

on July 13, 2012
at 09:34 PM

I'm off white rice and potatoes until Aug due to Whole 30, but will definitely try that when I can. In the meantime i'll find some more fat sources. Thank you

20203f15287a14924c714eb68a34ce6c

(596)

on July 13, 2012
at 05:05 PM

yah, experiment with some boiled white rice, then styr-fry or sautee it in some coconut oil and herbs. I can assure you'll suited yourslef a new stapple.

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on July 13, 2012
at 04:34 PM

IF you're on a FODMAP diet, you probably shouldn't be eating fruit.

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

4 Answers

best answer

1
C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 04:01 PM

Sounds like you just aren't getting enough total calories. Up your food intake, maybe doing fattier meats in your Big Ass Salad rather than chicken breast. If you are fruit tolerant, try adding a little, as your activity level should be able to handle the extra carbs. Good luck with the Race!

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on July 13, 2012
at 04:34 PM

IF you're on a FODMAP diet, you probably shouldn't be eating fruit.

8d93455e9b5c459d2a290f55fa7c238f

on July 13, 2012
at 09:37 PM

Thanks. I'd kinda come to the same conclusion looking back on my week's food. Going to add another meal in plus more fat and some parsnips/swede(rutabaga) etc. Not a huge choice of good meat at work so think I'll have to start bringing my own stuff in.

5
E12ead3bf63c94b5b619b03722ef554f

on July 13, 2012
at 04:34 PM

eat more fat, all fats are low-FODMAP. Otherwise you can get carbs from small amounts of winter squashes, white potatoes and white rice. White potatoes and white rice are low in FODMAP.

8d93455e9b5c459d2a290f55fa7c238f

on July 13, 2012
at 09:34 PM

I'm off white rice and potatoes until Aug due to Whole 30, but will definitely try that when I can. In the meantime i'll find some more fat sources. Thank you

E12ead3bf63c94b5b619b03722ef554f

on July 14, 2012
at 04:40 AM

Maybe you should skip the white rice but peeled and properly prepared white potatoes can have their place in the Whole30 program IMO if you can't do sweet potatoes and many fruits that contain FODMAPs.

20203f15287a14924c714eb68a34ce6c

(596)

on July 13, 2012
at 05:05 PM

yah, experiment with some boiled white rice, then styr-fry or sautee it in some coconut oil and herbs. I can assure you'll suited yourslef a new stapple.

1
Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 14, 2012
at 04:56 AM

Some fruits, in small servings, spread apart by 3-4 hours each is FINE on fodmaps.

I have major digestive issues, I cant handle starches either, have eliminated fodmaps, but here how I get carbs each day - one cup of full of berries (I use boysenberries, but just avoid fodmap fruits), with two teaspoons of glucose(the quickest to digest sugar, requires no breakdown, and assists the absorbtion of fructose), breakfast and dinner.

Fructose is rate limited. Meaning if you have a little fructose, especially when it comes with glucose, its processed quick. If you have alot, it takes forever to digest. This is exactly why the fodmap diet says with fruit, to eat small portions of fodmap freindly fruits, 3-4 hours apart.

Not sure if that will work for you exercising/training, but its worth knowing low fodmap, low fructose/sugar fruit is FINE, in small portions, spread 3-4 hours apart.

I am fairly sure banana is one of the highest sugar fruit. I beleive it also as starch. Its definately got inulin in it (feeds bacteria, its considered a pro-biotic). Even with higher fructose fruit, there are probably better options.

Some fruits, in small servings, spread apart by 3-4 hours each is FINE on fodmaps.

Not sure if that will work for you exercising, but its worth knowing low fodmap fruit is FINE, in small portions, spread 3-4 hours apart.

I am fairly sure banana is one of the highest sugar fruit. I beleive it also as starch. Its definately got inulin in it (feeds bacteria, its considered a pro-biotic).

Also, you could add extra glucose if thats not enough. Absorbs most quickly of any carb. And as I understand it glycogen can be stored, up to 1000 calories worth, in the muscles?

Not sure if thats right, but if so, for your purposes, quick carbs may help.

Hmm, although glucose isnt a whole food, so if your doing whole30, it will be out. Maybe just fruit then.

Cranberry is mostly glucose, little fructose, maybe mix some other berries with cranberry, or have a bigger amount of cranberries then..

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 14, 2012
at 08:27 AM

^ 3-4 hours is the minimum time between serves of fruit on a fodmaps diet -see both question asked (how to increase carbs on fodmap diet), and "fructose rate limit", as stated above.

A7925ab8ea44e6d4d5d7c6f202632c6c

(404)

on July 14, 2012
at 06:46 AM

"3-4 hours apart" ----- grazing is for ruminants

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 14, 2012
at 05:22 AM

Cranberries are definately fodmap okay, unsweetened. Heres the carb info: Carbohydrates Serving Size: 1 cup, chopped (110g or 3.9 oz) Amount RDI% Total Carbohydrates 13.42g 4% Dietary Fiber 5.06g 20% Starch 0g Sugars 4.444g Sucrose 0.143g Glucose 3.608g Fructose 0.693g Lactose 0g Maltose 0g Galactose 0g (From skipthepie.org - great nutritional database, very in depth detail) See mostly glucose!

-1
20203f15287a14924c714eb68a34ce6c

(596)

on July 13, 2012
at 05:06 PM

And trough away the white from those eggs and try to incorporate maybe 4-6 raw yolks in your regimen.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!