Low-FODMAP Smoothie Recipes!

Beginning the elimination phase of the Low-FODMAP diet can feel overwhelming due to the possible changes you might need to make to your current eating plan.  Removing those potentially pesky fermentable carbohydrates for a few weeks can make choosing what to eat a challenge.  Many of my clients enjoy drinking a smoothie – either for breakfast or a snack – but currently use ingredients that end up being the culprit of their digestive distress.

Smoothies are a wonderful way to incorporate fruits and vegetables each day.  Low-FODMAP fruits and vegetables contain fiber, which not only helps with satiety after eating, but promotes movement in the digestive tract for those with constipation, and bulks up digestive waste to form stools and reduce diarrhea (aren’t you glad you asked??)  Fiber is also the number one nutrient that our gut microbiota (aka good bacteria or bugs) use to proliferate and thrive.


If you want to learn more about the low-FODMAP diet, I have a free video training that explains 3 Strategies for Success with the Low-FODMAP Diet. You can click here to get instant access to this training, which can be very helpful to understand more of the why behind this specific diet for people with gut health issues.


Fiber isn’t the only beneficial ingredient in smoothies.  Nut butters, seeds, and protein powders can be added to provide protein and essential fatty acids, both of which help with cell regeneration and reducing inflammation in the digestive tract, respectively.

Here are a few Low-FODMAP smoothie recipes for you to try.  Each recipe makes 12-16 ounces.  Load your blender cup from softest ingredients to hardest if your blade is on the bottom of your blender.  If you flip your cup to blend (ie Nutribullet), then load your cup from hardest to softest ingredients for a smoother and easier blend.

Low-FODMAP Smoothie Recipes

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

CHOCOLATE BERRY SMOOTHIE

  • 1 cup almond milk
  • 1/2 cup frozen strawberries and/or blueberries
  • 1 Tablespoon Low-FODMAP chocolate protein powder
  • 1 Tablespoon powdered or fresh peanut butter
  • 1/2 ripe banana

SUPER STRAWBERRY SMOOTHIE

  • 1 cup milk almond milk or hemp milk or rice milk
  • 1 cup Good Karma Foods strawberry yogurt or Green Valley Organics yogurt
  • 1 teaspoon of flax meal or ground flaxseeds
  • 2 tablespoons lemon juice
  • 2 cups frozen strawberries

THE GREAT GREEN SMOOTHIE

  • 1 cup lactose-free milk
  • 2 cups baby spinach
  • 2 inches of an English cucumber cubed
  • 1 tablespoon peanut butter
  • 1 frozen banana not over-ripe

Instructions

  1. Load your blender cup from softest ingredients to hardest if your blade is on the bottom of your blender.  If you flip your cup to blend (ie Nutribullet), then load your cup from hardest to softest ingredients for a smoother and easier blend.

Anyone can enjoy these smoothies, even if they are not following the Low-FODMAP diet.  Simply leave the recipe as is, or substitute the lactose-free milk and yogurt options for dairy.  For another way to enjoy smoothies, try my Low-FODMAP Smoothie Bowl recipe.

Happy sipping!

 

BethR_1c-Home-Blog

Beth Rosen

Eating Attitudes™ & Gut Expert

Beth Rosen, MS, RD, CDN is a Registered Dietitian and owner of Beth Rosen Nutrition. She practices a non-diet philosophy and is a Health at Every Size" practitioner. Her goal is to end the pain of diet culture, one person at a time. Beth's techniques and programs empower chronic dieters, and those who consider themselves emotional and /or stress eaters, to ditch the vicious cycle of dieting, eat fearlessly by removing Food and diet rules, and mend their relationship with food and their bodies. Beth's works face-to-face with clients in Southbury, CT, and virtually with clients, worldwide.

Recent