Sports Drinks
Various commercial formulations
High FODMAP Risk
High Fructose
Check Ingredients
Various sports drinks in bottles

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One standard serving (240ml/8oz)

Safe Serving Size: Half serving (120ml/4oz) during exercise

Active Compounds: High fructose corn syrup, glucose-fructose syrup, artificial sweeteners

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: High fructose content and artificial sweeteners

Specific symptoms: Bloating, gas, diarrhea, and stomach cramps

Typical reaction time frame: 30 minutes to 2 hours after consumption

Individual variation: Severity depends on individual tolerance to fructose and artificial sweeteners

Safe Alternatives

Substitution ratio: 1:1 replacement

Processing Effects

Commercial processing doesn't reduce FODMAP content

Temperature changes don't affect FODMAP levels

Stacking Considerations

Avoid combining with:

  • honey
  • agave nectar
  • corn syrup
  • artificial sweeteners

Safe complementary foods: Can be consumed with protein powder or electrolyte tablets that are FODMAP-certified

Reintroduction Guidelines
  1. Start with small amounts (60ml) diluted with water
  2. Wait 24 hours to observe any reactions
  3. Gradually increase amount if tolerated

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Energy drinks
  • Electrolyte beverages
  • Recovery drinks
  • Pre-workout supplements

Alternative names: Glucose-fructose syrup, High fructose corn syrup, Crystalline fructose, Sugar alcohols

Individual Variables

Factors affecting tolerance:

  • Exercise intensity
  • Hydration status
  • Individual fructose absorption capacity
  • Concurrent consumption of glucose

Tip: Consider diluting sports drinks with water to reduce FODMAP load while maintaining electrolyte benefits