Low-FODMAP Race-Week Rice Bowl for Sensitive Stomachs

Why This Recipe Works for Athletes

Built around race-week nutrition principles: low in fibre, fat and the fermentable carbohydrates (FODMAPs) most likely to trigger bloating and GI distress, while still delivering a carbohydrate-focused plate the night before a long-course race. No onion or garlic, minimal fat, and an easily-digested protein source.

Ingredients

  • 150g white rice (jasmine or basmati), uncooked weight
  • 200g chicken breast, sliced
  • 1 tbsp olive oil
  • 100g carrots, peeled and sliced
  • 30g baby spinach
  • 1 tsp dried herbs (e.g. thyme or oregano — avoid garlic/onion powder blends)
  • Salt, to taste
  • 1 tbsp maple syrup (optional, for extra easy-digesting carbs)
  • 1 small ripe banana, sliced

Instructions

  1. Cook the rice according to packet instructions and set aside.
  2. Heat the olive oil in a pan over medium heat and season the chicken with salt and dried herbs — no garlic or onion.
  3. Cook the chicken for 6–8 minutes per side until fully cooked through, then slice.
  4. Steam the carrots for 5–6 minutes until just tender, adding the spinach for the final minute to wilt.
  5. Plate the rice, top with the sliced chicken and vegetables, and drizzle with maple syrup if using.
  6. Serve with the sliced banana on the side.

Nutrition Notes

Roughly 550–600 kcal per serving, with around 70g carbohydrate and 40g protein — enough to top up glycogen without loading your gut with the fibre, fat or FODMAPs that commonly cause pre-race bloating. Best eaten the evening before a long-course race. Pair it with our guide to training your gut for Ironman nutrition for the full race-week approach.

Prep time: 25 minutes | Servings: 2