The following are some low FODMAP smoothie ideas. To make them, place all ingredients in the blender and blend until smooth. Feel free to get creative and come up with your own combinations! For a balanced smoothie, try to include a fruit and a vegetable, a source of protein, and a healthy fat (such as coconut oil or peanut butter). A good rule of thumb is to limit the amount of fruit to one serving per smoothie, which generally means one cup of cut-up fruit or one whole piece of fruit, such as a banana. Check the low FODMAP food guide for more guidance regarding specific portion sizes.
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Ingredients
Blueberry Banana Smoothie
- 1/2 ripe banana , frozen*
- 1 small handful baby spinach , raw
- 1/3 cup blueberries , frozen (unsweetened)
- 1/2 cup full-fat coconut milk , without thickeners (such as Natural Value or Trader Joe's brands)**
- 2 tablespoons low FODMAP protein powder (such as Omega Nutrition Pumpkin Seed Protein Powder)
Strawberry Banana Peanut Butter Smoothie
- 1/2 ripe banana , frozen
- 6 strawberries , frozen or fresh
- 1 tablespoon protein powder
- 1 tablespoon peanut butter
- 1/2 cup coconut milk
- 1/2 cup water
- Dash of cinnamon
Pumpkin Smoothie
- 1 ripe banana , frozen
- 1/4 cup canned pumpkin puree
- 1/2 cup coconut milk
- 1/2 cup water
- 1 teaspoon coconut oil
- 1/4 teaspoon pumpkin pie spice
- 1/2 cup ice
Carrot Cake Smoothie
- 1/2 ripe banana , frozen
- 1/4 cup pineapple chunks , frozen
- 1/3 cup carrots , chopped
- 1/2 teaspoon fresh ginger , grated
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon pure vanilla extract
- 1/2 cup coconut milk
- 1/2 cup water
- 1 teaspoon coconut oil
- 2 tablespoons protein powder
Orange Pineapple Smoothie
- 1/2 cup coconut milk
- 1/2 cup water
- 1/2 orange , fresh with skin removed
- 1/2 cup pineapple , frozen chunks
- 1 small handful baby spinach , fresh
- 2 tablespoons protein powder
- 1 teaspoon coconut oil
Ingredients
Blueberry Banana Smoothie
Strawberry Banana Peanut Butter Smoothie
Pumpkin Smoothie
Carrot Cake Smoothie
Orange Pineapple Smoothie
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Recipe Notes
*Frozen fruit will make for a creamier smoothie, but fresh can also be used.
**Coconut milk also provides a creamier texture, but if you don't have any on hand, or can't find it without thickening agents, water can be substituted.