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 9 am you shouldn’t eat anything after 9 pm 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 fiber, 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 fiber 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, yogurt, 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.
- Simple Sesame Tofu Stir-fry
- Tomato & Greens Omelette
