Getting Started

Find out more
  • 19 November 2021
  • Pre-Challenge Meals: What to know & how to prepare

  • Challenges are a key stage in the FoodMarble journey. They require you to do a little bit of prep but it’s worth it as Challenges will really help you to get to the bottom of what’s causing your gut issues. To get the most accurate results, preparation is important. To help prepare, we’ve put together lots of tips and advice in the guidance materials and on the FoodMarble app. One important step in getting ready for your Challenge is thinking about what you’ll eat the day before, so here we’ll walk you through it. And don’t worry, you can still enjoy lots of tasty food when prepping for a challenge.

     

  • Pre-Challenge Meals: What to know & how to prepare

  • Challenges are a key stage in the FoodMarble journey. They require you to do a little bit of prep but it’s worth it as Challenges will really help you to get to the bottom of what’s causing your gut issues. To get the most accurate results, preparation is important. To help prepare, we’ve put together lots of tips and advice in the guidance materials and on the FoodMarble app. One important step in getting ready for your Challenge is thinking about what you’ll eat the day before, so here we’ll walk you through it. And don’t worry, you can still enjoy lots of tasty food when prepping for a challenge.

     

Why is what I eat before a Challenge important?

To quickly recap, a Challenge measures your gas production response to a particular carbohydrate or food. By measuring the amount of hydrogen you breathe out we can work out how well that carbohydrate was absorbed. To ensure that we are only measuring your response to that particular carbohydrate you should avoid foods that are highly fermentable and slowly digested the day before your Challenge.

 

What can I eat the day before a Challenge?

The day before we recommend only eating light, plain meals that won’t cause a lot of gas production. The Food Library in your FoodMarble app allows you to check the suitability of everyday foods (our easy traffic light system will help you). The app also has a recipe section with easy and tasty meals to help you plan.

Remember, you will need to fast for 12 hours before starting your Challenge (you can still drink water during this time). Most people find taking a Challenge in the morning is most convenient as they naturally fast overnight. So if you plan to take your Challenge at 9am you shouldn’t eat anything after 9pm the evening before.

 

Here’s a checklist of some common foods that you can eat:

Grains & Starches: Potatoes, fries, rice (white and basmati), cornbread, rice noodles, soba noodles, quinoa, oats, corn tortillas, popcorn, gluten-free bread / pasta.

Proteins: Meat, fish, eggs, firm tofu, pecan nuts, walnuts, brazil nuts.

Vegetables: Bell peppers, cucumbers, carrots, tomatoes, olives, kale, spinach, zucchini (courgette), parsnips, pickles (gherkins), lettuce.

Fruit: Grapes, kiwi, papaya, firm banana, raspberries, strawberries, oranges, pineapple.

Dairy: Cheddar, parmesan, Swiss, camembert, feta, gruyere, dairy-free yoghurt

Oils: olive oil, sunflower oil, vegetable oil

Seasonings: salt and pepper

Beverages: Water, black coffee & tea

 

What should I avoid the day before a Challenge?

You should avoid high fibre, high fat, gas producing foods. We also recommend limiting highly processed foods that may contain artificial sweeteners. It’s also a good idea to stop taking any fibre supplements and probiotics for 24 hours prior to your Challenge.

 

Here’s a checklist of some foods to avoid:

Grains & Starches: Wheat based pasta, bread & cakes; cookies / biscuits; flour tortillas.

Proteins: Chickpeas, beans, lentils, pistachios (check our app for other types of nuts to avoid).

Vegetables: Onion, garlic, mushrooms, cauliflower, artichoke, asparagus.

Fruit: Dried fruit, apples, pears, watermelon, cherries.

Dairy: Milk, yoghurt, ice cream.

Beverages: Sodas & soft drinks, fruit juice.

Sweeteners: Honey, agave, high fructose corn syrup.

 

Low FODMAP recipes for the day before your Challenge

Here are some light, balanced low FODMAP recipes to help you plan your pre-Challenge meals. You can also find these recipes in your FoodMarble app – just head to the recipes section.

 

Roast Chicken Breast with Peppers

Serves: 2

Prep Time: 10 minutes

Cook Time: 40 minutes

Difficulty: Easy

 

Ingredients

1 Medium red bell pepper, cored seeded and cut into ½ inch strips

1 Medium yellow bell pepper, cored seeded and cut into ½ inch strips

2 Chicken breasts

1 Sprig of thyme, leaves removed

1 tbsp Capers

3 tbsp Olive oil

100g Cherry tomatoes

1 tbsp Red wine vinegar

 

Method

  1. Preheat the oven to 180C / 360F.
  2. Mix the peppers and thyme with 2 tablespoons of the olive oil. Arrange in an even layer on a baking tray and roast for 20 minutes.
  3. Remove the peppers from the oven and stir in the tomatoes, capers and vinegar.
  4. Coat the chicken in the remaining olive oil and lay on top of the vegetables.
  5. Roast for a further 20 minutes until the chicken is cooked through and the vegetables have softened.
  6. To serve plate the chicken and spoon over the roasted vegetables and pan juices.
  7. Serve with gluten-free bread or a small serving of steamed rice or potatoes.

 

Simple Sesame Tofu Stir-fry

Serves: 2

Prep Time: 5 minutes

Cook Time: 15 minutes

Difficulty: Easy

 

Tip: Stir-frys are a great pre-challenge meal as you can mix and match with many different vegetables and ingredients. We’ve included a few low FODMAP options below but some other ingredients you can use are water chestnuts, bamboo shoots, bean sprouts, pumpkin, kale, or a handful of peanuts.

 

Ingredients

200g Firm tofu, cubed

1 tsp Cornflour

1 Red capsicum, chopped into strips

1 Carrot, thinly sliced

80g Green beans or bok choy

1/2 tsp Sesame oil

1 tbsp Garlic-infused oil

1 tbsp Soy sauce or Tamari

1 tsp Grated ginger

1 tsp Sesame seeds

1 tbsp Fresh cilantro/coriander

Salt & pepper to taste

 

Method

  1. Dust the tofu cubes with cornflour and a sprinkle of salt.
  2. Heat a pan on over a high heat before adding the garlic-infused oil.
  3. Add the tofu to the pan and fry until golden. When cooked, remove from the pan and place on kitchen paper to absorb the excess oil.
  4. Return the pan to a medium-high heat and add the sesame oil (and if needed, more garlic oil).
  5. Add the ginger and cook for 1 minute before adding the carrots and capsicum.
  6. After 2 minutes, add the green beans and cook for a further 3 minutes.
  7. Finally add the soy sauce and cook until the vegetables are done- they should be done ‘al dente’ so not too soft.
  8. Scoop the vegetables into bowls and add the crispy tofu. Top with sesame seeds, cilantro and season as desired.
  9. Serve with rice or soba noodles.

 

Tomato & Greens Omelette

 Serves: 1

Prep Time: 2 minutes

Cook Time: 8 minutes

Difficulty: Easy

 

Ingredients

2 Eggs, beaten

50g Cherry tomatoes, halved

1 Small handful of kale and spinach

1 tsp Toasted pine nuts

1 tbsp Olive oil

Parmesan to serve

 

Method

  1. Heat the olive oil in a medium sized non-stick frying pan and add the tomatoes and greens. Fry gently for 3-4 minutes until softened.
  2. Set the vegetables aside and return the pan to the heat. Turn the heat up to medium high. Add a little more oil if required.
  3. Add the eggs and leave for about 30 seconds until beginning to set. Using a spatula gently scrape the egg mixture from the outside to the centre of the pan. Working around the pan do this 3-4 times until the egg are almost fully set.
  4. Spoon vegetables onto one half of the omelette. Gently fold over the other half.
  5. Transfer to a plate, scatter over the pine nuts and grate over a little parmesan.

 

Discover More

FoodMarble Pre-Challenge Meals: What to know & how to prepare - FoodMarble
BLACK FRIDAY

30% Off

USE CODE

BF2021

Cart
There are no products in the cart!
0