b'Diet assessment Recommendations RationaleBreakfast Porridge oats made up with soy milkSwap agave syrup forMaple syrup contains less (vitamin D and calcium fortified), toppedmaple syrup or mashedfructose than agave syrup and is with agave syrup and mixed seeds banana considered low FODMAP.Soymilk latte with 2 shots Add chia seeds toChia seeds are high in calcium, porridge omega-3 fatty acids and complete proteinMorningMuesli bar with dried fruit and an apple Swap to fruit-free muesliDried fruit, including sultanas, snack bar dates, cranberries and apricots, Include low-FODMAPare high in fructans, fructose and/fruit such as orange,or sorbitol, and are easy to over-strawberries, yellow- consume.green bananaLunch Rice and dahl (red or brown lentils, onion,Swap lentils at 1 orReducing frequency of garlic +/- potato, carrot, pumpkin) more main meal for firmconsumption of lentils will reduce tofu, tempeh, edamameGOS load Increasing the variety beans, or mycoprotein. of protein and grain sources for Increase diversity ofcomplete amino-acid profile and grains and cereals e.g.,increase enjoyment.quinoa, corn, wild rice (if fits with daily fibre consumption)Afternoon2 slices whole wheat toast with agaveConsider swapping toReduce fructan loadsnack syrup and margarine with a handful oflow FODMAP bread withNut butter adds healthy fats and dried fruit and nuts (almonds, walnuts,nut butter or strawberryprotein, and helps to achieve cashews, dates, apricots) jam energy requirementsDinner Similar to lunch or lentil BologneseChanges as per (lentils, mushroom, onion, garlic, carrot,lunchtime mealcelery, tomato) Resources for vegan diets provided to increase varietyDessert Homemade bliss balls made with dates,Suggest alternativesReduce fructan/fructose load oats, coconut, agave syrup and almonds such as homemadeand increase variety and increase smoothie with veganovernight net protein balance.protein powder or silkenAdapt homemade bliss ball recipe tofu, flavoured soymilkto reduce dried fruit/agave syrup or chia pudding.and add protein powder if required Adapt homemade blissto increase protein consumption.ball recipe to oats, nuts, maple syrup, coconut/cinnamon.Supplements 1000 IU vitamin D3 Increase to 2000 IU D3 Prevent at-risk nutrient deficienciesConsideration of vegan B12 vitamin and omega-3 supplementBlood work and supplementation of iron if necessaryThe athlete continued to record dietary intake and associated symptoms on 10-point VAS scale before and after meals, and before and after training. After 2 weeks, episodes of diarrhoea reduced to 3-4 times per week, and severity of symptoms reduced to mild to moderate (range 0-4/10 on VAS scale). Monitoring of at-risk nutrients via dietary records and biochemical analysis, and appropriate supplementation, is required for long-term monitoring. 20'