Who doesn’t love a smoothie on a hot summer’s day, or just a busy day for that matter?
In this article, we’ll discuss the health benefits of smoothies, how to make a low-FODMAP smoothie, smoothie recipes and shopping tips.
Keep reading to learn some low-FODMAP tips!
Health Benefits of Smoothies
Smoothies are incredibly versatile and contain many nutritious ingredients. Specifically, smoothies can be a great source of vital nutrients like:
- Omega 3’s
These are just a few possible nutrients you can get from a smoothie. Further, when building a smoothie, we have a simple formula you can use to help you create a nutritious and tasty smoothie!
How to Build a Healthy Smoothie
1 cup of milk or plant-based milk + 2-3 servings of fruits or vegetables + 1 serving of protein +1 serving of healthy fat
The first step in building a smoothie is choosing a nutrient-rich liquid like milk or plant-based milk. Both are often high in calcium and vitamin D. However, not all plant milk is equal! Look for one with 30% or more calcium and 45% or more vitamin D.
Next, add two or three servings of fruits or vegetables. Fruits and vegetables are full of fibre, and fibre is important for helping to keep you full and regular. Keep reading to learn which fruits and vegetables are low-FODMAP.
Thirdly, adding protein to your smoothie is key to building a well-rounded smoothie to help fullness, muscle repair, and maintenance.
Finally, include a source of fat in your smoothie. For example, nut butter, seeds or avocadoes contain nutrients like omega 3’s and monounsaturated fats that are good for heart health.
Now that you know how to build a balanced smoothie, we’ll go through a list of low-FODMAP ingredients so you can easily follow this formula and create your low-FODMAP smoothie!
Low-FODMAP Smoothie Ingredients
Check out our top low-FODMAP smoothie ingredients you need in your smoothies!
Low-FODMAP Milk Options
Dairy or plant-based milk can be low-FODMAP if you choose the right kind! However, lactose is a FODMAP found in dairy milk, so opting for a lactose-free is best if you are sensitive or may be sensitive to this sugar.
On the other hand, plant milk can contain several different FODMAPs depending on the type, so stick with our suggestions or use a FODMAP app to be sure.
Here are some vetted low-FODMAP milk options you can add to your smoothie:
- 1 cup lactose-free milk
- 1 cup lactose-free a2 milk
- 1 cup unsweetened almond milk
- ¾ cup unsweetened rice milk
- 1 cup soy protein milk
While all these kinds of milk are safe on a low-FODMAP diet, double-checking the ingredient list and product is key. For example, when it comes to soy milk, soy protein milk is low-FODMAP, but soy milk made with whole soybeans is not.
Here are some examples of what one serving of low-FODMAP protein in a smoothie can look like:
- ¾ cup lactose-free yogurt
- ¾ cup lactose-free kefir
- 1 cup firm tofu (blend well)
- 2 tbsp. Brown rice protein powder
When choosing a protein powder, high-FODMAP ingredients are often present. Look for protein powders with the Monash low-FODMAP certification to ensure you select a suitable protein powder for your needs.
Many fruits can be high in FODMAPs as there are often high in fructose and sorbitol (two known FODMAPs). When choosing fruit, choosing ripe versus unripe does matter as some fruits are considered high or low in FODMAPs depending on ripeness.
Here is a list of low-FODMAP fruits, including serving sizes, that you can add to your smoothies:
- 1 small unripe banana
- ½ cup pineapple
- ½ cup frozen blueberries
- ½ cup frozen dragonfruit
- ½ cup ripe frozen guava
- 2 kiwi fruits
- ½ cup papaya
- 1 carrot
- ½ cup chopped kale
- ⅓ cup canned pumpkin
- 1 ½ cup spinach
Adding a source of fat to a smoothie is vital to creating a tasty, nutritious smoothie! And good news it’s easy to find low-FODMAP nuts or nut butter to add to your smoothie!
Here are a few fat options you can add to your low-FODMAP smoothie:
- ⅛ avocado
- 2 tbsp. Peanut butter
- 1 tbsp. Almond butter
- 2 tbsp. Chia seeds
- 1 tbsp. Whole flaxseeds
Here are five versatile low-FODMAP smoothies. And remember, as you get comfortable with learning low-FODMAP ingredients, don’t be afraid to make your changes!
Low-FODMAP Smoothie with Ginger, Pineapple and Kale
Ginger is an excellent addition to a low-FODMAP diet! In particular, if you’re having tummy troubles, ginger may help to ease digestion. For example, one study noted that ginger might help speed up digestion, so if you are suffering from chronic constipation, ginger is one tool that may help (1, 2)!
In addition, not only is this low-FODMAP smoothie nutritious, but it’s also great on a warm summer’s day! It works well as a snack or paired with some protein like an omelette for a filling breakfast!
Low-FODMAP Green Smoothie
What’s great about this low-FODMAP green smoothie is the use of “unconventional” smoothie ingredients. For example, using leftover fruits and vegetables to create a smoothie is a great way to reduce waste (and save your wallet!).
Further, taste-wise, most greens will work in this smoothie (spoiler alert, you can’t taste them!), but to keep it low-FODMAP, stick with 1 cup or less of spinach, swiss chard, or collard greens.
Low-FODMAP Papaya Creamsicle Smoothie
Did someone say creamsicle? This papaya creamsicle smoothie is an excellent alternative to a creamsicle as it delivers on taste and is nutritious!
As papaya can be tricky to find at certain times of the year, try replacing it with one small orange and ½ an unripe banana.
Remember, finding a low-FODMAP protein powder is critical when adding to your smoothie; follow our tips to find one that is low-FODMAP!
Summer Berry Smoothie
Summer smoothie, need we say more? This creamy, fruity summer berry smoothie from Monash makes low-FODMAP smoothie making easy! Similarly, Monash University provides the best information regarding FODMAPs; check them out if you are just starting your journey!
On another note, if you are particularly sensitive to fructans, we recommend sticking with unripe bananas as they are low in fructans and less likely to cause unwanted symptoms.
Low-FODMAP Raspberry Almond Smoothie
Ok, raspberries are a good example of a fruit that can be high or low-FODMAP as it all comes down to serving size.
While 1 cup of raspberries is considered high-FODMAP, ⅓ cup is a low-FODMAP serving. Hence, serving size does matter! Luckily, this tasty low-FODMAP raspberry almond smoothie only contains ⅓ cup of raspberries and other low-FODMAP ingredients.
What Fruits to Avoid if you have IBS
Unfortunately, many popular smoothie fruits (the main component of smoothies!) can be high in FODMAPs. So, if you are following a low-FODMAP diet for Irritable Bowel Syndrome (IBS), it’s best to avoid high-FODMAP fruits until you have determined your specific triggers.
Here is a list of high-FODMAP fruits you’ll want to avoid on a low-FODMAP diet:
- Ripe bananas
In small serving sizes, these fruits can be included in a low-FODMAP diet, but you’ll want to double-check on the Monash app to stick with the right serving size.
Further, adding small portions of high-FODMAP fruits, and other foods for that matter, can lead to FODMAP stacking. FODMAP stacking is where you add multiple FODMAP foods in one serving.
For example, having a meal containing fructans, fructose, and sorbitol would be considered FODMAP stacking instead of having a meal just containing fructose.
Finally, FODMAP stacking and its potential symptoms are highly individualized, and you should work with a Registered Dietitian if you are still experiencing symptoms while on a low-FODMAP diet.
Store-Bought Low-FODMAP Smoothies
Whether in the fridge or freezer at a grocery store, more and more premade smoothie options appear on shelves. While they may be tempting to choose as a quick and easy on-the-go option, it can be challenging to find a low-FODMAP smoothie option.
Thus, if you’re unsure, your best bet is to avoid “grab and go” smoothies. However, if you are in a pinch, get to know low-FODMAP ingredients by purchasing the Monash FODMAP app. You’ll find a list of foods that will and won’t work on a low-FODMAP diet.
Further, look for the Monash Low-FODMAP or FODMAP Friendly certification on a label as these products have been third-party tested and thus can be trusted for a low-FODMAP diet.
The Bottom Line
Smoothies can offer many health benefits like fibre, calcium, omega 3’s and protein, to name a few. Further, you can easily make your low-FODMAP smoothie by following our simple formula.
Lastly, when shopping for smoothies, look for the Monash University Low-FODMAP or FODMAP Friendly certification.