If you have sensitive guts and follow the low FODMAP diet as a cyclist, the goal isn't to completely avoid these foods forever.

There are three key steps to help you fuel for life on and off the bike without fearing the consequences:

1. Eliminate or reduce FODMAP foods
2. Challenge FODMAP foods
3. Reintroduce, diversify your diet and maintain

What is a FODMAP food?

These are types of carbohydrates - Fermentable Oligisaccharides, Disaccharides, Monosaccharides And Polyols that in some people ferment in the gut causing gas, bloating, diarrhoea and/or constipation.

These are components found in lots of nutritious every day foods that you might be eating on a regular basis that collectively push you over your threshold.

The red flag FODMAP containing foods for many people include:
🥑 avocado
🍌 banana
🥛 milk
🥖 bread
🧅 onions
🍎 apples
🍄 mushrooms
🥦 broccoli

The goal is NOT to never eat these nutritious healthy foods, but to get clarity on which ones cause you issues and how much you can eat before symptoms arise.

In this case we are experimenting with strawberries to see how much fructose is tolerated so we can add another food back in for greater variety and nutritional quality.

It can be tricky to navigate when so many good foods seem to cause you gut issues, but working with a dietitian can help you unlock the clues so you can fuel with confidence within a few weeks.


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