The Low-FODMAP Smoothie Formula

The Smoothie Formula

Smoothies can be tricky for those on a low-FODMAP diet.  Too much fructose, a sugar found in fruit, can instigate tummy trouble.  Plus, a large serving size could mean tons of extra calories.   Keeping the serving size small means you can enjoy delicious smoothies as a snack or as part of a healthy breakfast.  These smoothies are sweetened with ripe banana (with lots of brown spots) and contain no added sugars.  Here is the general formula but feel free to modify with your favorite ingredients.  Below are a few recipes for inspiration. 

Smoothie Formula

½ ripe banana

½ cup low-FODMAP fruit such as strawberries, blueberries, raspberries, pineapple, guava, kiwi, and passion fruit

1 cup almond milk, hemp milk or lactose-free milk

1 handful baby spinach (it’s tasteless and blends easily)

Optional add ins:

1 tablespoon peanut or almond butter

1 tablespoon of chia seeds (excellent way to get FODMAP-friendly fiber, calcium and protein)

1 tablespoon of raw cacao powder (for rich chocolate flavor)

Rice or hemp protein powder

Directions:

Place all ingredients in blender and whirl away!

Strawberry Chocolate Smoothie

This smoothie tastes like a chocolate milkshake yet contains no added sugars.  It’s sweetened with ripe banana and strawberries. Tastes like an indulgent treat. 

Serves 1

Ingredients

½ ripe banana

½ cup strawberries

1 cup almond milk, hemp milk or lactose-free milk

1 handful baby spinach

1 tablespoon raw, unsweetened cacao powder

1 tablespoon peanut butter

Directions

Place all ingredients in a blender and blend for 30 seconds.  Done! For a thicker smoothie, use frozen fruit.

Rise & shine with a Blueberry Almond Smoothie! 

Blueberry Almond Smoothie

I love the combination of blueberries and almonds.  It reminds me of the flavor of blueberry muffins.  

Serves 1

Ingredients

½ ripe banana

½ cup blueberries

1 cup almond milk

1 handful baby spinach

1 tablespoon almond butter

1 teaspoon chopped almonds as garnish

Directions

Place all ingredients in a blender and blend for 30 seconds.  Top with chopped almonds. For a thicker smoothie, use frozen fruit.

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