Fish & Tips

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dinner / recipes


2015 is the year I will regularly exercise (and stick to it) for perhaps the first time ever. So I thought I’d try get the most out of it by researching what FODMAP-friendly foods are best to eat before and after exercising, before making my own post-workout dish.


It’s important to eat something about an hour or two before you exercise so you have enough energy to keep you going. Slow-release carbohydrates are ideal for before exercise as they keep your blood sugar levels stable, while giving you loads of energy. This includes:

  • Bananas
  • Spinach
  • Kale
  • Broccoli
  • Brown rice
  • Beans
  • Berries
  • Oats

E.G. of perfect pre-workout meal: oat-based banana pancakes

It’s also a good idea to have a small snack about half-an-hour before, like an energy bar or a fruit smoothie. Avoid saturated fats and quick release carbohydrates, such as white bread and potatoes.


To help your muscles recover and to help you regain energy, eat a protein plentiful meal with a bit of carbs within a couple of hours of exercising. This includes:

  • Meat with rice / potatoes
  • Fish with rice / potatoes
  • Eggs with gluten-free bread
  • Nuts

E.G. of perfect post-workout meal: salad nicoise

Make sure you stay hydrated throughout with lots of water.

Here’s a dish with a lot of protein and a bit of spice to maximise endorphin release and make you feel great post-workout.

Ingredients: (serves 2)

  • 4 x small sea bass fillets
  • 2 tbsp rapeseed oil
  • Knob of ginger (peeled and shredded)
  • 2 garlic cloves (shredded)
  • 2 red chillies (deseeded and shredded)
  • 3 x spring onions
  • 1 tbsp soy sauce
  • Salt
  • Pepper

Start off by preparing the ginger, garlic, chillies and spring onions. To be FODMAP-free, only use the green part of the spring onion.


Heat 1 tbsp oil in the frying pan and add the fish, seasoned with salt and pepper. Fry the fish skin-side down for about 5 minutes, or until golden and crispy. Turn the fish over and cook for another minute then set aside. Drizzle the soy sauce onto the fish and leave it to soak in.


Heat the remaining oil in the pan with the ginger, garlic and chillies for about 2 minutes. In a separate bowl, mix with the spring onions then pour over the fish. I’d recommend eating this with chilli and coconut rice.




The Author

Low FODMAP│IBS│Low Lactose│Low Gluten│Low Fructose


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