Delicious and easy Paleo low FODMAP meatloaf with an optional maple chipotle glaze. Gluten free, grain free, soy free, just real, whole food ingredients for this go-to dinner everyone will love!
Before a race or long run, I generally pay a bit more attention to what I’m eating, mainly to do whatever I can to avoid feeling sick during the run. Anyone who’s had stomach problems during a run or race knows it’s an experience you don’t want to repeat, ever, ever again. In fact, in spite of significant IBS symptoms since childhood, it wasn’t until IBS killed my running that I “hit rock bottom” and decided to figure it out once and for all.
If we’re talking a really long run, like a 20 miler or a full marathon, I completely avoid anything high FODMAP for at least 4 days in addition to eating strict paleo. I increase carbs through starchy veggies and low FODMAP fruits, and limit greens to spinach and well cooked collards or kale in smaller amounts than usual. With a half marathon I really just pay attention to what I’m eating the day before the race, assuming I’ve been feeling well up until then.
It can be tricky to eat strictly low FODMAP and I have to say, there are times I’m not perfect with it and I wind up feeling the effects after a few days.
Because nothing with IBS is 100% straightforward, I don’t really understand why there’s a delay, or why it seems that a “build up” leads to more symptoms, but, for the most part I feel my best when eating as low FODMAP as possible, and knowing which foods seem to be the worst triggers. For me those are apples, pears, stone fruits, raw onions, garlic, cauliflower, gluten containing grains and most legumes. I suppose there are many many more, but far too many to list here!
If you’re new to low FODMAP eating, definitely read through my post here and check out this comprehensive low FODMAP diet list as well as a combined low FODMAP/Paleo list. I’ve found both of these extremely helpful in understanding what seems to trigger my own symptoms.
But now back to my Paleo Low FODMAP meatloaf! This is the easiest and most gut-friendly meatloaf that I’ve ever made. Too simple yet really delicious and even the picky eaters will do well with this! It’s actually the same basic recipe that I use for making meatballs, only this is in loaf form, I find the flavors work well together and I don’t miss the garlic or onion. To top it off, I like the addition of my maple chipotle ketchup which is also low FODMAP!
Easy Paleo Low FODMAP Meatloaf
Easy Paleo Meatloaf - Low FODMAP
Ingredients
- 1 lb grassfed ground beef
- 1 lb ground pork
- 1 whole egg
- 3/4 tsp salt
- 2 tsp Poultry Seasoning - I used McCormick which includes thyme sage, marjoram, rosemary, black pepper and nutmeg
- 1/2 tsp dried oregano or 2 tbsp fresh chopped
- 1/4 tsp dried basil or 1 tbsp fresh chopped
- 1 tsp dried chives
- 1/4 cup maple chipotle ketchup*
Instructions
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Preheat your oven to 400 degrees. In a large bowl, mix the ground meat with the rest of the ingredients until fully combined.
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Put the entire mixture in a 9 x 5 loaf pan and press down so its evenly distributed, pressing down a bit more in the center for more even baking.
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Bake in the preheated oven for about 45 minutes or until just no longer pink in the center. Do not overcook! You can test by making a small cut in the very center.
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Let sit for 5 minutes before slicing and serving over cooked greens or with a side of potatoes. Or both!
Recipe Notes
*Optional as a glaze/topping
Do you pay attention to your food more in the days leading up to a long run or race?
Thoughts/experiences with the low FODMAP diet for IBS?
So much YUM. Seriously I have some ground beef tonight that I wasn’t feeling too inspired by but this would be great! Plus: I’ve never had meatloaf before. That’s a kind of loaf I can get behind 😉
It’s good and really easy! Also something you can add what you like to and it’s pretty foolproof, as long as you don’t overcook 🙂
I am planning to make paleo meatloaf of Saturday but I was just gonna wing it- glad I have some sort of recipe to follow now. But I may need to figure out how to cook it in the crock pot but that shouldn’t be too hard.
I really want to try coconut butter. It seems really expensive on Amazon (like the other butters seem to be) so Im gonna try to swing by whole foods today and see if they have it there- and if not just grab some more almond butter!
I wouldn’t know about the crockpot for this so let me know how yours turns out. It is pretty expensive but similar in price to almond butter and I think in the same section in Whole Foods.
I love berries and bananas with pb and chocolate chips at night. Makes my stomach happy…I do pay attention in the days leading up to a race. Usually just make sure to eat more sweet potatoes, bananas, watermelon if it’s a warm weather race (helps me with hydration) and limit vegetables a bit.
Good idea with the watermelon! I’ve never been properly hydrated for warmer races, haven’t figured out how to hydrate enough without having to make a bathroom stop!
I’ve never been able to tolerate too my carbs so carb loading has never been my thing. I get bloated and feel super heavy. If that makes sense? I always stick to what I normally eat before a race. I’m loving this meatloaf recipe. I’m not a beef or pork eater, I could do it with chicken or turkey. Hope you survived the snow!
It would be great with chicken or turkey since the poultry seasoning obviously goes well with that! I agree it’s best not to change what you eat too drastically before racing.
I used to pay so much attention to what I ate before long runs and especially before races. And I still do, to an extent, but by no means as diligently. I still pull away from fortified fiber foods, and I have my morning eats pretty well ritualized, but I think I stopped being so overly careful last summer after I had a hmaburger the night before a 16 miler!
It’s a good feeling not to have to consider it so much. Getting away from extra fiber is a good idea though!
love this recipe. and i always crave a good meat loaf! i made one similar but with ostrich meat once. it was sooo god!
Yum, that sounds great! Meatloaf is a big comfort food 🙂
oh and yes, we are careful what to eat before a long run or race. we stick to bland for that reason. haha. although my husband has been known to eat a cup of jalapeños before a race. he’s a whole other breed! LOL!
That’s a little scary! Some people are just built differently 🙂
I couldn’t agree with your first sentence any more. I pay SO much attention to what I eat before a long run/race because I’ve had very bad experiences. No fruit, more carbs, lots of water.
Not an easy experience to forget, I completely hear you!
Have you cut out your daily avocado because it is high FODMAP? I had to do a complete elimination/FODMAP reset and follow diligently the restictions(three asparagus, four pieces of broccoli). One of my favs avocado is one had to test also. What have you noticed? Great mindset made for a great run. Keep that up and every run will be a positive rewarding experience for you. Btw, awesome meatloaf recipe for these cold, bitter days and for carefree summer nights served room temperature with salad. Oh those summer nights can’t come to soon. Stay warm and happy.
I have been eating less avocado lately both because it’s medium FODMAP and also because I got a little sick of eating them every day. That is one FODMAP that I’m still not sure about for me, though I definitely tolerate it in small amounts with no problem. I’m much less gassy/crampy with lower FODMAP overall so it’s a no brainer to stick with it before a race! You stay warm as well! Hope you are doing better with symptoms lately 🙂
I understand that this is a decay old. But I am just now learning about this Low FODMAP elimination reset. Question, is there a particular steps in order to re-introduce say, avocados into meals and is it normal to loss weight while eliminating High FODMAP foods? If so, how much would I expect to lose? I’m a male, 42yrs old. Before the Deit, I weighed about 240, couple weeks in I am weighing about 227. I’m not doing this to lose weight (it’s a plus) but mainly to reduce the amount of times I have to RUN/SKIRT off to the bathroom. Thank you for any information and suggestions you may have.
When I read about how much thought some people (like you!) have to put into eating pre-race and long run, I am thankful. I don’t change anything, to be honest, and I am fine! I guess I am lucky.
Yes, you are lucky! We all have our things to worry about. My husband still doesn’t understand my issues, because he’s one of those who just doesn’t experience problems unless he’s genuinely ill.