Following a low FODMAP diet can help improve digestive symptoms like gas, bloating, constipation and diarrhea in people with irritable bowel syndrome (IBS). However, restricting high FODMAP foods can also lead to potential nutrient deficiencies and decreased energy levels if you don’t replace those foods with suitable low FODMAP alternatives.
The good news is that there are plenty of tasty, nutritious low FODMAP foods that can provide lasting energy. This article will discuss how the low FODMAP diet works, which foods to eat and avoid, as well as provide a sample meal plan to help you feel your best.
What Are FODMAPs?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine of some people. Instead, they travel to the large intestine where they serve as food for gut bacteria. The bacteria break down and ferment the FODMAPs, producing gas and other byproducts that can lead to digestive discomfort in sensitive individuals.
Studies show that following a low FODMAP diet can significantly improve IBS symptoms like gas, bloating, abdominal pain, constipation and diarrhea in 50-80% of people with IBS. Experts believe the diet works by reducing fermentable carbs that can be hard to digest and absorb for those with a sensitive digestive system.
High FODMAP Foods
Here are some common high FODMAP foods:
- Fructose – fruits, honey, agave nectar, high fructose corn syrup
- Lactose – dairy products
- Fructans – wheat, garlic, onions
- Galacto-oligosaccharides (GOS) – legumes, soy milk, pistachios
- Polyols – stone fruits, artificial sweeteners
Low FODMAP Foods
Here are some nutritious low FODMAP foods:
- Proteins – eggs, meat, fish, tofu
- Non-starchy veggies – spinach, carrots, zucchini, tomatoes
- Gluten-free grains – rice, quinoa, oats
- Fruits – bananas, blueberries, strawberries, oranges
- Nuts and seeds – almonds, walnuts, pumpkin seeds
- Dairy alternatives – lactose-free milk, almond milk, coconut yogurt
- Herbs, spices, oils, vinegars
How Low FODMAP Foods Give You Energy
There are a few reasons why low FODMAP foods can help boost your energy levels:
Improve Digestive Symptoms
Following a low FODMAP diet can greatly reduce digestive symptoms like gas, bloating, stomach pain and changes in bowel habits. When your digestive system feels better, you’ll likely have more energy to go about your day without discomfort holding you back.
Better Absorption of Nutrients
The nutrients from low FODMAP foods can be better absorbed than high FODMAP foods, as they don’t get fermented by gut bacteria. Good absorption of nutrients like protein, healthy fats, B vitamins, iron and zinc allows your body to properly use them for energy production.
Steady Energy Levels
Low FODMAP foods like proteins, fats and complex carbohydrates are digested and absorbed slowly, providing a steady supply of fuel. High FODMAP foods may cause blood sugar spikes and crashes, leaving you tired and irritable.
Increased Dietary Fiber
Many low FODMAP foods are high in dietary fiber, which stabilizes blood sugar levels. Fiber also feeds the good bacteria in your gut linked to increased energy levels.
Avoid Nutrient Deficiencies
Following a low FODMAP diet without guidance may increase the risk of certain nutrient deficiencies that can zap your energy. However, choosing the right low FODMAP foods allows you to meet all your nutritional needs.
Top Low FODMAP Foods for Energy
Here is a list of some of the best low FODMAP foods to help boost your energy levels:
1. Eggs
Eggs are a low FODMAP protein that provides long-lasting energy. They contain leucine, an amino acid that may help regulate blood sugar levels. Eggs are also one of the few foods that contain vitamin D, which helps reduce fatigue.
2. Salmon
Salmon is packed with omega-3 fatty acids EPA and DHA, which have powerful anti-inflammatory effects. Chronic inflammation is linked to low energy levels. Salmon also provides a hefty dose of vitamin B12 to support energy production.
3. Sweet Potatoes
Sweet potatoes are a low FODMAP source of fiber and complex carbohydrates to keep your blood sugar stable. They’re also rich in manganese, which helps metabolize carbs and proteins for energy.
4. Spinach
This leafy green is loaded with iron, magnesium and folate to prevent fatigue and boost energy levels. The nitrates in spinach may also enhance muscle function during exercise.
5. Almonds
Almonds make a convenient, energizing snack. They provide protein, fiber, magnesium, riboflavin and zinc, which all help increase energy by aiding metabolism and brain function.
6. Chia Seeds
Chia seeds provide an excellent plant-based protein to help sustain energy levels. They also contain anti-inflammatory omega-3s, magnesium, iron and zinc to fight fatigue.
7. Bananas
Bananas are rich in potassium, which is necessary for muscle contractions and nerve impulses. The complex carbs and fiber also promote steady energy rather than spikes and crashes.
8. Quinoa
Quinoa is a gluten-free grain that contains all nine essential amino acids, making it a complete protein source. It has a low glycemic index to prevent energy crashes.
9. Oranges
Oranges are packed with vitamin C, an antioxidant that reduces inflammation and provides immune support. They also contain between 60-80 mg of caffeine per serving for a quick energy boost.
10. Walnuts
Walnuts are rich in healthy fats, vitamins, minerals and antioxidants that reduce inflammation and support energy production. They may also promote neurotransmitters like serotonin to boost mood.
Sample Low FODMAP Meal Plan for Energy
Here is a sample low FODMAP meal plan featuring energizing foods that you can mix and match:
Breakfast
- Fried egg with spinach, tomato and gluten-free toast
- Oatmeal with bananas, chia seeds, almonds and cinnamon
- Smoothie with lactose-free yogurt, spinach, banana and ground flaxseed
Lunch
- Tuna salad sandwich on gluten-free bread with lettuce, carrot sticks
- Quinoa salad with chicken, bell peppers, olive oil and lemon juice
- Roasted sweet potato and black bean soup
Dinner
- Salmon with sautéed kale and brown rice
- Turkey burger with sweet potato fries and spinach salad
- Stir fry with chicken, carrots, bell peppers and gluten-free soy sauce over quinoa
Snacks
- Sliced apples with nut butter
- Trail mix with nuts, seeds, dried cranberries
- Carrots and hummus
- Hard boiled eggs
- Lactose-free yogurt with berries
Drink plenty of water and herbal tea throughout the day as well.
Sample Meal Plan
Here is a sample one day meal plan with energizing low FODMAP foods:
| Meal | Foods |
|---|---|
| Breakfast | Gluten-free oatmeal topped with almonds, banana, chia seeds |
| Snack | Hard boiled egg |
| Lunch | Tuna salad sandwich on gluten-free bread, carrot sticks |
| Snack | Sliced apple with almond butter |
| Dinner | Baked salmon, roasted sweet potatoes, spinach salad |
| Dessert | Lactose-free yogurt with blueberries |
Tips for Low FODMAP Eating
Here are some tips to follow a low FODMAP diet to improve digestive symptoms and increase energy levels:
- Work with a dietitian familiar with the low FODMAP diet to ensure nutritional needs are met
- Read labels to identify high FODMAP ingredients like garlic, onion, wheat, milk
- Gradually eliminate high FODMAP foods to identify your personal triggers
- Liberally use low FODMAP herbs and spices to add flavor
- Choose suitable alternatives like gluten-free grains, lactose-free dairy, alternate fruits and veggies
- Focus on getting good quality protein, healthy fats, complex carbs
- Don’t overly restrict certain food groups unless you have confirmed intolerance
- Drink plenty of water and herbal tea
- Exercise regularly to reduce stress and boost energy
The Bottom Line
Following a low FODMAP diet with nutritious whole foods can improve gut health and provide lasting energy. Good options include lean proteins, non-starchy veggies, gluten-free whole grains, suitable fruits and healthy fats. Focus on a balanced approach for long-term success. Monitor symptoms and adjust your diet as needed.