It is SO common to unknowingly overdo FODMAPs when making smoothies! Unfortunately, your favourite “go to” super healthy recipe, may be causing you unwanted digestive discomfort. I see this all the time in my IBS practice unfortunately.
In my world as an IBS specialist dietitian and mom, a smoothie has to meet certain criteria. It should be like a mini meal in that contains protein to help keep you full for more than 5 minutes. It also needs to include fruit and/or veggies given that we should strive towards half your plate. In addition, you can’t miss out on an opportunity to add the right type of fibre that your gut will love. Lastly, I think it goes without saying that it needs to low FODMAP.
In my Low FODMAP Smoothies Your Gut Will Love E-book, most of the smoothies contain about 10 grams of protein and 3-6 grams of fibre.
But, do the smoothies taste amazing? Absolultely! Some of these recipes have literally been made hundreds of times in our blender. I have a very sporty family with three pre-teen/teenage boys. We’ve literally worn out blenders. In fact, our blender barely makes it to the dishwasher anymore. It is often given a rinse and filled up again. Let’s just say, I’ve had plenty willing and eager testers!
What if I’m vegan? Each recipe contains “make it vegan” options.
Can I add protein powder? It is tricky, but not impossible to find low FODMAP protein powders (see my article on How to Choose A Low FODMAP Protein Powder). With that said, these recipes are all made with foods that are naturally a good source of protein. If you desire to add more, I have included food and protein powder options too.
(Click on the links below for the recipes)
- Oatmeal Cookie Smoothie (thanks to Lauren Renlund, RD)
- Chocolate Shake Smoothie
- Strawberry Kiwi Tropical Smoothie
- Luxurious Raspberry Cheesecake Smoothie (my personal favourite)
- Orange Kiwi Sunshine Smoothie
- Pina Colada Smoothie
- Banana Cinnamon Smoothie
- Peanut Butter Banana Smoothie (everyone’s favourite)
- Chocolate Strawberry Smoothie
- Refreshing Cucumber Mint Smoothie (my second personal favourite)
- Blueberry Lime Agua Fresca
- Lemon Tart Smoothie
- Tropical Ginger Smoothie
- Blueberry Banana Smoothie
- Refreshing Chia Lemon Agua Fresca
Work with Me!
I am a Monash Trained FODMAP Dietitian. If you are ready to relieve your digestive symptoms and finally figure out what is triggering your symptoms, why not book a Discovery Call with me, or have a look at my Path to a Happy Gut Program which is available to anyone across Canada.