For individuals with IBS, sports nutrition may sometimes be a challenge. Gels, bars and drinks are formulated around fast-acting carbohydrates, and many contain high FODMAP ingredients that may trigger gastrointestinal symptoms. Fuelling well and staying low FODMAP are not mutually exclusive. With informed food choices and label reading, training and racing can be supported without triggering symptoms.
Carbohydrates are the body's preferred fuel for moderate to high intensity exercise, stored in the muscles and liver as glycogen. Once glycogen stores are depleted, performance declines. Because carbohydrate and FODMAPs overlap significantly, the priority for individuals with IBS is selecting the right type and amount of carbohydrate, not eliminating it.
Pre-exercise fuelling
The aim is to top up glycogen (carbohydrate) stores while keeping the fibre and fat relatively low, as it slows digestion and can trigger symptoms.
3-4 hours before:
Choose a meal rich in complex carbohydrates and protein, keeping fat intake low.
Examples include:
- Grilled chicken (or firm tofu) with rice and a small serve of low FODMAP vegetables
- Eggs on sourdough toast
- Bowl of oatmeal with low FODMAP fruits such as blueberries & banana.
30-60 minutes before:
Aim for quick-acting carbohydrates that are low in fibre and fat to reduce gastrointestinal discomfort. [1]
Examples include (check the Monash FODMAP App for specific serve sizes):
- 1 slice of white toast (or gluten-free toast) with maple syrup or strawberry jam.
- English muffins with strawberry jam or maple syrup
- Low FODMAP cereal (cornflakes or rice bubbles) with lactose-free milk and sliced banana
- Rice cakes with jam or maple syrup
- A small handful of pretzels + banana
- Smoothie with blueberries, banana and maple syrup
- Oats with maple syrup
- Dried dates
- Fresh pineapple
Mid-exercise and intra-workout fuelling
Activities under 60 minutes typically don't require consuming additional carbohydrates in session, as existing glycogen stores are sufficient. However, for continuous, moderate- to high-intensity exercise beyond 75 minutes, such as longer runs, rides, triathlon legs or endurance team sport, additional carbohydrate is needed to maintain performance and delay fatigue. [1]
- The general recommendation is 30-60g of carbohydrate per hour, although this can vary greatly depending on exercise type, duration, intensity and your own individual requirements. [1]
- Well-trained ultra-endurance athletes may tolerate up to 90g per hour, though this requires gradual gut training and should not be attempted for the first time on race day. [1]
- The general recommendation is consuming a carbohydrate gel or chew every 20- 30 minutes for exercise longer than 75 mins. [1]
Low FODMAP options:
Currently, no gels, chews, or sports drinks hold Monash FODMAP certification; therefore, label assessment is required. Carbohydrate absorption occurs via two separate gut pathways, one for glucose and one for fructose, with the fructose pathway having lower capacity. Excess fructose relative to glucose can remain unabsorbed and ferment in the gut, causing bloating or urgency. Unlike adding glucose to a food that's naturally high in fructose, sports gels are formulated with both sugars from the start in a set ratio, which allows the gut's two separate absorption pathways to work simultaneously and increases overall carbohydrate uptake during exercise.
Gels:
- Look for carbohydrate gels with a glucose:fructose ratio of 1:1 up to 2:1 (glucose equal to or greater than fructose), which are generally better tolerated. This ratio is typically listed on product packaging or the manufacturer’s website. [2] [3]
Sports Drinks and chews:
- Look for sports drinks made from glucose or sucrose (table sugar), which has equal amounts of glucose + fructose. This may also be labelled as “sugar.”
Maltodextrin:
- Maltodextrin is a carbohydrate derived from plants, and it's a low FODMAP option for fuelling during training sessions.
- It's a bland, white powder made up of chains of linked glucose molecules. As a fast-acting carbohydrate, it's broken down into glucose and absorbed quickly, making it ideal for sustaining endurance efforts. You simply add it to your water.
- It's also a great option for carb loading.
Additional high FODMAP ingredients to check for:
- Honey
- Flavours derived from high FODMAP fruits (mango, apple, pear, peach, watermelon)
- High fructose corn syrup or agave
- Inulin or chicory root fibre
- Sugar alcohols: sorbitol, mannitol, xylitol, maltitol, isomalt
Caffeine, common in gels and chews, may aggravate gut symptoms in some individuals with IBS independent of FODMAP content. Caffeine tolerance should be trialled in training rather than on race day.
A sports dietitian can provide individualised, evidence-based fuelling strategies, particularly for longer events requiring higher carbohydrate intake and gut training.
Post-exercise recovery
The 4 Rs [4]
- Refuel: Replenish glycogen stores with carbohydrates, ideally within the first hour or two after training. Aim for 1.0–1.2 g of carbs/kg body weight within 60 mins.
- Repair: Include a protein-rich snack or meal (approx. 20-30 g) to support muscle repair, growth, and adaptation.
- Rehydrate: Replace fluids and electrolytes lost through sweat. Aim for 125-150% of your fluid deficit (e.g., 1.5 L for every 1kg lost) over the next 2-4 hours.
- Revitalise: Include a variety of fruit and vegetables to support immune function and help the body manage the free radical damage that comes with intense exercise.
Examples:
- A smoothie containing lactose-free milk (or soy milk), banana, peanut butter, a low FODMAP protein powder and chia seeds
- Tofu or grilled chicken with rice and a low FODMAP vegetable stir-fry
- Tinned tuna with rice cakes and kiwifruit
- A firm tofu or tempeh scramble with sourdough toast and sautéed spinach.
- Gluten free pasta with bolognese sauce and spinach. For vegetarians, use tempeh or mycoprotein for a minced/ground meat replacement.
Fuelling for exercise on a low FODMAP diet is achievable. Label reading, practicing fuelling strategies during training, and guidance from an Accredited Practising Dietitian can help you tailor your fuelling to your individual training load and gut tolerance.
References:
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543-568.
- Killian, L. A., Muir, J. G., Barrett, J. S., et al. (2021). High Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms. Frontiers in Nutrition, 8, 637160. https://doi.org/10.3389/fnut.2021.637160
- Monash University, Monash FODMAP. (n.d.). Low FODMAP diet research. Retrieved 2026, from https://www.monashfodmap.com/ibs-central/i-have-ibs/research/
- Sports Dietitians Australia. (2026). Recovery nutrition [Fact sheet]. https://sportsdietitians.com.au/Attachment?Action=Download&Attachment_id=347
FODMAP Assistant
