Low Fodmap Ride fuel/food

Anyone have any tips for ride fuel on a low fodmap diet? I just started one because I have been having some IBS type symptoms that my Dr has not figured out yet. Maybe even an ulcer but it does seem like switching to low fodmap diet has already helped me. Just curiuos if any other riders are on this diet?

FODMAPs draw water into your digestive tract, which could make you bloated. If you eat too much of them, they can hang around in your gut and ferment.

These types of carbs are FODMAPs:

  • Fructose: Fruits, honey, high-fructose corn syrup, agave
  • Lactose : Dairy
  • Fructans: Wheat, onions, garlic
  • Galactans: Legumes, such as beans, lentils, and soybeans
  • Polyols : Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums

Have you done a FODMAP cleanse? Technically you’re not supposed to go full FODMAP free forever just your trigger foods… not trying to lecture you if you already know that - just wanted to clarify.

I went through this last summer (personal blog article here) and once I identified my trigger foods my quality of life improved immensely.

For me my in ride nutrition consists of clif bloks and Gu gels mostly. For longer rides gluten free bread with PB (free of HFCS), bananas, and oranges are my go to’s. Post ride I eat a lot of whole grain rice with hard boiled eggs and tuna maybe piled on top of a spinach with some seeds/nuts for texture.

I wish I could help more. I’m sure others will chime in sooner with advice. Problem is that it is very personal. What works for me might not work for you (e.g. for me any onions whatsoever is bad but a cup of garlic doesn’t affect me…)


I have not heard of a FODMAP cleanse.
Thanks for the info. Well noted.

1 Like

I’m having similar issues - maybe sibo.
My plan is to try a homebrew energy drink, like this:

Sugar and salt.

1 Like

Hi. I had bowel cancel 4 years ago - part of my small and large intestine was removed and I’m trying to identify my triggers using FODMAP. The app is a pretty good start. So far I’ve identified very acidic foods cause me problems but I can tolerate modest amounts of lactose. Also onions and garlic are off the menu but I can eat wheat without issues.

For on the ride fuel, I tend to go for oat based vegan flapjacks (Trek here in the UK) or Clif Bars. Bananas are good too. The aim is to avoid a Dumoulin type incident.

As @GravelNut says though, it’s very personalised and you need to follow the diet extremely carefully for the first couple of weeks (ideally under dietician supervision).


Which app are you referring to?

Not sure if there is an android version but this is a link to iOS

Monash University FODMAP diet by Monash University


Sorry to hear about the cancer. Glad you are doing better and riding bikes!
Yes I saw that monash app for like 10 bucks. I have just been googling everything I eat. Still doing great a week into this. Stomach has been way less bloated/gassy. I just feel better! other than catching this cold I seem to have right now!!!

1 Like

Thank you, I will check it out. Monash are the experts in Low-FODMAP information.

1 Like

Hey @need4gforce

any luck with figuring out what type of IBS you have? what have you done to treat the symptoms?

I’ve been on FODMAP diet with minor improvements, but my main symptom still there. My doctor still trying to figure out…

How long have you been on the Low-FODMAP diet?
I also have fructose malabsorption which mean no beer (yes a lot of beers have HFCS), soda (didn’t really drink this to begin with), and bbq sauce, ketchup, salad dressings, etc…
sorry to hear you’re not improving. That is a hard thing to live with. I’ve been there

Sorry to hear about your difficulties! Nothing’s more exhausting and frustrating than an temperamental gut! Just as a suggestion in case you struggle to eat enough in the day, this might catch up on those calories.
Have you heard about Rice congee? Asian (many countries all do it) Rice Porridge. Google around for recipes and see what you like. Dad (bowel cancer too) and I have it almost every night, but I add in a heap of veggies (mostly potato’s), greens and beans/tofu to mine.

1 Like

Some of those low fodmap cookie recipes on the internet look Delish too :yum: I did come across this , if it’s any help

She’s listed GU Gels and some other sport foods as “lower” fodmap option. Also points out items made by those brands as a no go. Her personal experience anyway


I’m reading that maltodextrin can cause GI issues by feeding bad bacteria.
These do not have fructose or maltodextrin:
GU Stroopwafle (has wheat flour)
Hums Gel (chia seeds)
Huma Plus (more chia seeds)
Sport Beans
UnTapped Maple Syrup Gel

1 Like

After going on low foodmap about a month, stomach issues seemed to go away I have dabbled with some hi fodmap foods again and things seem to be in check.
I really think Onions are a big contributer to my gut.

1 Like

Try spring onions! I seemed to be fine with those. Whenever I have onions or garlic, cooked or raw, feels like stomach gets a bit messed up. Might be something I should get used to, but Ive just avoided them - for years now


I’m so glad this thread exists! I’m a low FODMAP triathlete and constantly trying to tweak my nutrition and fueling to keep my gut and body healthy! I’ve been low FODMAP for several years now. The fuel I’ve found helpful so far is:

Hammer Orange Gel
GU Chews Strawberry (w caffeine)
EFS powder - though I think this may be causing me some issues.

Would LOVE to hear what other people have used during longer events and during training without upsetting their gut! It’s so much harder for people with IBS!

I see this has already been posted but I initially got my gel and chew ideas from here: Low FODMAP Fuel for Athletes • The Fit Cookie

My coach told me he never has had anyone have any problems with EFS so I’ve just been trying it. The jury is out I think.

1 Like

…this looks helpful too, haven’t come across this one before:

…would love to hear if people have successfully used these products and had no issues!

The last 2 months I’ve been using Gatorade’s powdered mix. Cheap and simple.
And occasionally Welch’s Fruit Snacks.
No GI issues w. either.

I also tried the Hums Gel & UnTapped Maple Syrup Gel. Both were fine.


This thread is indeed useful, thanks for the information so far.

Although I haven’t been diagnosed (yet) I suspect I have fructose malabsorption. Elimination diet tests have shown it pretty clearly, when trying pure fructose and then feeling the after effects, mainly enormous cramps, bloating etc (you know the drill). It’s rather depressing to be honest to have a rather crappy stomach.

I do think this and other things are masked by the assumption of gluten intolerance these days.

Anyway, I have no problems with some gel brands. Despite that I am always looking got ways to be extra sure, so, thanks for the suggestions here.
I was surprised to see on the Monash app that maple syrup is ok, what are your experiences with this in relation to using it say in a mix drink for performance?