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?
I’ve never run a race so I can’t speak to that, but I definitely have to pay a bit more attention to my eating when I go up to the mountains for a weekend and end up snowboarding pretty hardcore for a day or two… both to make sure I’m eating enough since I tend to lose my appetite, and to make sure I’m eating the right kind of food, since increased activity makes my stomach go wonky. I find that a lower fat and higher carb diet work best for me in those instances, and I try to stick to pretty simple and easy to digest carbs like white rice, bananas, and sweet potatoes. Oh, and dates… lots and lots of dates 😆
Sounds sort of like my approach too! Increased activity can potentially really aggravate IBS. I eat a lot of bananas and potatoes the days leading up to a marathon or really long run. And now I know to stick with the ripe ones of course 🙂 It’s so cool that you snowboard, that’s something I’ll probably never do so I’m in awe of you guys!
I’m still learning what is okay to eat for my stomach the day before and morning of my runs! It’s been a little slippery, but I think I know what works now!
It can be a lot of trial and error, and a bad experience is tough to mentally recover from! Hopefully you never have that, glad you’ve found some run-friendly foods for you 🙂
I’m still learning on how to adjust pre-race eating, but I usually cut out all legumes (except peanut butter), cruciferous vegetables, and super fiber-y vegetables a few days before a race. I also limit how much bacon, chicken, or beef I eat, as animal fats can bother my stomach sometimes. As bad as it is, I switch over the day before to plain bagels instead of whole grain bread, but at least I make my own so there’s no sugar or icky preservatives.
Those are all smart ones to cut out! Luckily I don’t think animal fats bother my stomach, although, I did limit fats before running both Boston and Philly because it just felt right to eat lighter things. If you tolerate plain bagels well there’s nothing wrong with loading up the day before.
I’ve run a LOT of races in my lifetime and the worst one was the one where I had stomach issues. I’m still unsure what caused it, but I hit the 13 mile mark of the marathon and had to find a port-a-potty ASAP. And when I crossed the finish line, I spent a long time curled up in the fetal position next to the toilets. 🙁 Now I always always always take an Immodium right before I race. It helps.
Taking an Immodium is really smart I think! I did that before Boston and before a couple of long runs as “insurance” and who knows if it worked, but mentally it’s a good thing if you’ve been traumatized by that sort of experience.
Love that meatloaf recipe. I’ve never made one because I wasn’t aware of how simple it could be!! No flour or bread crumbs in there, that’s great!
I was surprised you didn’t need any of that too when I first made them paleo. Just meat, egg, seasoning!
Love the meatloaf recipe. I will need to give it a try! Really interesting to read about your Paleo approach to getting ready for the race.
Thanks! Not sure if the approach is paleo but it is neurotically me 😉
This was interesting to read- I find it fascinating how you fuel those runs! I can’t say I’m a runner or ever needed to carb load, but I find simple carbs or just plain sugar to be the best….oops.
Yes! You are not alone 🙂 Glad you enjoyed!
ohhh I never thought of using melted coconut butter over my berries! I will have to remember to try it.
I don’t carbo load, I eat my normal foods. I don’t dare change up my diet prior to a long run and/or race. My stomach is very sensitive. Every time I begin a long run or race I always pray that my tummy cooperates. There was only one time during a race that I had to use an on course porta-potty and it was not pretty, I will just leave it at that 😉
It’s good, I’m a coconut butter fan for sure! Oh I so relate to porta-potty drama. It’s the worst. And smart to keep your diet to what you know is good for you 🙂
Oh I couldn’t miss this post, it is so delightful! that ketchup looks plain awesome no matter what it is or isn’t lol.
I don’t carb load for races – I tried this once and it didn’t make me feel better. the best I’ve felt for a race involved more protein than usual and some fats, which is not what “they” suggest but oh well, that’s me! The best I’ve ever felt doing anything cardiovascular was after I ate this greasy burger patty with lots of mayo and ketchup, then I rode a strong 50 miles like it was nothing. Protein and fat for me, whoopee!
I’m so happy to share with you Michele that I ate lamb, finally! while we wre on our honeymoon.. it was so amazing and now I’m eating meat again. Feel so much better! it’s still not somehting i’ll cook at home, but whenever we go out I’ll order meat or whatever I want and don’t feel so bad. My body is happier so I gguess I jsut have to accept it… such as life lol.
Happy days!
I’ve seen a few blogs lately discussing nutrition for runners and it’s true that fat is never something recommended. There is definitely no one size fits all for running nutrition, and I’m definitely not against carbs but there is so much more to good running nutrition than just carbs. Fat is still under-appreciated!
Also so happy you had lamb and felt great!
Perfect, exactly the recipe I was needing, I’ve seen this in some places but I’ve never done it because I thought it was difficult but now that I’ve seen in your article that it’s simple to do, that’s great thank you.