Smoothie Bowl Recipe: Gluten-Free and Low-FODMAP!

Smoothie bowls are not only trendy, but they are packed with nutrients and gut-loving fiber. Here’s a recipe that’s both gluten-free and low-FODMAP.

I have been doing some traveling lately, and everywhere I go, I find smoothie bowls, açai bowls, and pitaya bowls that are as beautiful to look at as they are delicious to eat. One issue that I have run into is finding bowls that contain low-FODMAP ingredients so that I can eat them without triggering my Irritable Bowel Syndrome (IBS).

Smoothie bowls look beautiful, but they are also made with plant-based ingredients that are high in fiber. Fiber is a food source for the good bacteria in our gut, but some fibers ferment and trigger uncomfortable digestive symptoms for those with IBS and SIBO (Small Intestinal Bacterial Overgrowth. Low-FODMAP fibers do not ferment while high-FODMAP fibers do ferment (the F in FODMAP stands for fermentable).

After my last trip, I came home determined to create a gluten-free, low-FODMAP smoothie bowl that tasted as good as it looked, while also providing a dose of low-FODMAP fiber.

Smoothie Bowl Recipe: Gluten-Free and Low FODMAP!

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Prep Time 5 minutes

Total Time 5 minutes

Servings 1 bowl

Ingredients

• 1 ¼ cup low-FODMAP milk (I use almond, but you can use lactose-free cow’s milk, hemp, or rice milk)
• ¼ frozen blueberries
• ½ cup frozen strawberries
• 1 heaping tablespoon low-FODMAP protein powder (optional. I add protein to mine because almond milk doesn’t contain the 8 grams of protein that dairy milk does. I use Nutribiotic Rice Protein in chocolate)
• 2 tablespoons powdered peanut butter (or real peanut butter)
• 1 small, ripe banana divided in two
• 2 fresh strawberries sliced
• ¼ gluten-free granola
• 1 tablespoon dairy-free mini chocolate chips (Enjoy Life, or substitute for cacao nibs)
• 1 teaspoon sunflower seeds shelled (or substitute for another seed, ie pumpkin, chia, flax)

Instructions

1. Add the milk, blueberries, strawberries, protein powder, peanut butter, and ½ banana to your blender with the liquid closest and the frozen fruit furthest from the blade. Blend until smooth.
2. Pour into a bowl. Slice the other half of the banana and add it on top of the smoothie mixture. Add the sliced strawberries, granola, chocolate chips, and seeds.
3. Serve immediately.

Get creative with your smoothie bowl. If blackberries are not a trigger for you, add them. If you prefer almond butter, substitute it for the peanut butter. The key is to enjoy a wide variety of foods you enjoy without triggering an IBS flare. Experiment with your toppings as well as your smoothie by trying one of these smoothie recipes as your base.

Please share your creations with me by tagging me in your posts on social media – you can connect with me on Instagram, Twitter, or on my Facebook page. I can’t wait to see what smoothie bowl you create!