Low Fodmap Smoothie Recipes

10 Low-FODMAP Smoothie Recipes (IBS Smoothies)

FODMAPs are types of sugar alcohol and short-chain carbohydrates found in different kinds of food. Some people may experience health problems like abdominal pain and bloating from consuming high-FODMAP foods. These health issues are common in disorders like IBS (irritable bowel syndrome). To prevent these problems, you should consider changing your diet. Try consuming a low-FODMAP smoothie at least once a day to keep your body healthy. Make sure to check out the following list of smoothies for IBS.

What Are FODMAPs?

FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. All of these are carbohydrates that your body has a hard time digesting, which is why you may experience problems like bloating, diarrhea, abdominal pain, gas and more. FODMAPs are sometimes used as additives, but they can also occur naturally in certain foods.

The average person probably won’t develop any health problems from eating high-FODMAP foods. You may only start to experience symptoms after consuming a huge amount of them. However, there are people who are sensitive to these carbohydrates. In case you’re experiencing any of the aforementioned symptoms, you should consider going on a low-FODMAP diet for at least four weeks. If you start feeling better, you’ll know that FODMAPs were causing your health problems.

Who Should Try Low-FODMAP Smoothies?

There is no point in going on a low-FODMAP diet if you’re well and healthy. In fact, it may end up doing you more harm than good. Of course, drinking the smoothies listed in this article certainly won’t do you any harm, as they are all packed with vital nutrients. In case you’re not sure whether you should go on a low-FODMAP diet, make sure to talk to your doctor. Keep in mind that this diet is recommended only for people diagnosed with IBS.

You should really start considering going on a low-FODMAP diet if you have ongoing gut symptoms even after restricting caffeine, alcohol, spicy meals, and similar common trigger foods. Your doctor will likely refer you to a nutritionist who will give you a complete list of foods to avoid. To make things easier for you, I’ve compiled a list of 10 low-FODMAP smoothies that might help you feel better.

10 Low-FODMAP Smoothie Recipes

One of the best ways to control your intake of these carbohydrates is to start drinking low-FODMAP smoothies. Each of the following recipes consists only of low-FODMAP foods. It’s recommended that you drink a smoothie of your choice from this list once a day as a substitute for a meal. For this to have a positive effect on your health, make sure to also avoid foods high in FODMAPs.

Blueberry & Ginger Low-FODMAP Smoothie Recipe

Blueberry Low Fodmap SmoothieOther than being a tasty low-FODMAP food, blueberries offer a number of health benefits. They have a high antioxidant content, which can help your body fight serious conditions. Blueberries contain vitamin K, calcium, zinc, magnesium, manganese, and phosphorus. All of these nutrients play a vital role in keeping your bones healthy. Not only will this fruit make your body stronger, but it will boost your cognitive function as well. There is some evidence that suggests blueberries can help fight neurodegenerative diseases.

On the other hand, ginger has long been used in many different forms of alternative medicine. One of the reasons for this is the fact that it contains a very powerful compound known as gingerol. This compound has impressive antioxidant and anti-inflammatory effects.

What You’ll Need

  • 1 cup blueberries
  • 1 cup almond milk
  • 1 medium banana
  • 1 tablespoon fresh grated ginger
  • 1 teaspoon cinnamon

How to Prepare

Pour the almond milk into your blender, followed by the remaining ingredients. Add several ice cubes to make this low-FODMAP smoothie more refreshing. This recipe yields two servings.

Orange & Carrot Low-FODMAP Smoothie Recipe

Orange Low Fodmap SmoothieOranges are best known for being an amazing source of vitamin C, a nutrient tasked with maintaining the strength of your immune system. In fact, vitamin C serves as the primary water-soluble antioxidant in your body. It protects your cells from oxidative damage and even repairs them. Aside from vitamin C, there is a decent amount of citric acid found in oranges. Both of these compounds can enhance your body’s ability to absorb iron, thus reducing the risk of anemia. If you’re struggling with iron deficiency, make sure to check out this list of 7 iron-rich smoothie recipes for anemia.

While carrots also contain a good amount of vitamin C, they are also rich in other important antioxidant nutrients like anthocyaninscarotenoids, and hydroxycinnamic acids. The beta-carotene found in carrots is known to help keep your eyes healthy and lower the risk of cataracts. Meanwhile, the potassium and fiber in carrots can aid your cardiovascular health and manage your blood pressure levels.

What You’ll Need

  • juice of 1 large orange, freshly squeezed
  • 1 large carrot
  • 1 lemon
  • 1 teaspoon grated ginger
  • ½ teaspoon turmeric
  • 1 cup ice

How to Prepare

Wash and chop the carrot into smaller pieces. Squeeze the juice out of the lemon and pour it into your blender, followed by the rest of the ingredients. This recipe makes one smoothie.

Cantaloupe Low-FODMAP Smoothie Recipe

Melon Low Fodmap SmoothieCantaloupe smoothies are always incredibly delicious because of their creaminess. When you add a banana and some almond milk, the smoothie becomes like a sweet summer milkshake. The main ingredient in this low-FODMAP recipe is loaded with vitamin C, beta-carotene, fiber, potassium, and folate. Other nutrients found in cantaloupes include the antioxidants zeaxanthin and lutein, which play a protective role in eye health.

What You’ll Need

  • 1 cup cantaloupe
  • 1 large banana
  • ½ cup almond milk
  • 1 teaspoon cinnamon

How to Prepare

Start by cubing the cantaloupe, then pour the almond milk into your blender and add the remaining ingredients. You can also add a bit of grated lemon zest for additional flavor. This recipe makes one serving.

Kiwi & Strawberry Low-FODMAP Smoothie Recipe

Strawberry Low Fodmap SmoothieCombining kiwis and strawberries in a smoothie is a great way to boost your immune function. Kiwis are an excellent source of vitamin C, which will not only keep you safe from serious conditions but improve the production of collagen in your body. Collagen is a protein that is found in your muscles, bones, skin, and tendons. The phytonutrients found in kiwis is notable for its ability to protect DNA molecules.

Another impressive health benefit of this fruit is that it can help manage your blood pressure, which in turn can lower the risk of conditions like heart attacks and strokes. In the book Journey to a Healthy Life by Dr. U.B. Lall, he notes that kiwis can reduce blood clotting.

What You’ll Need

  • 2 small kiwis
  • ½ cup frozen strawberries
  • 1 small banana
  • ½ cup almond milk
  • 1 tablespoon rolled oats

How to Prepare

Pour the almond milk into your blender, followed by the remaining ingredients. Add a handful of ice cubes to make it more refreshing. This recipe yields one smoothie.

Pineapple & Banana Low-FODMAP Smoothie Recipe

Pineapple Low Fodmap SmoothieThis tropical low-FODMAP smoothie recipe is the perfect drink to enjoy during the spring and summer. The flavor of bananas, pineapples, coconut milk, and ginger perfectly combine to make a delicious treat. Of course, there are other reasons to drink this smoothie other than its taste. Pineapples contain a very powerful compound known as bromelain, which has strong anti-inflammatory properties. Bromelain is also tasked with breaking down protein molecules into their building blocks, thus aiding digestion.

What You’ll Need

  • 1 cup diced pineapples
  • 2 medium bananas
  • 1 cup coconut milk
  • 1 tablespoon grated ginger
  • ½ cup ice

How to Prepare

Pour the coconut milk into your blender, then add all of the other ingredients. Blend until smooth. This recipe makes two servings.

Double Berry Low-FODMAP Smoothie Recipe

Berry Low Fodmap SmoothieWe’ve already talked about the health benefits blueberries offer, so now let’s focus on strawberries. Just like other berry fruits, strawberries can have a positive effect on your brain health. They can help prevent age-related memory loss and reduce the risk of Alzheimer’s disease. Strawberries are an outstanding source of anthocyanins, which are compounds that are tasked with keeping your cardiovascular system healthy.

What You’ll Need

  • 1 cup frozen strawberries
  • ½ cup frozen blueberries
  • 1 large banana
  • 1 cup almond milk
  • 1 tablespoon chia seeds

How to Prepare

Pour the almond milk into your blender, followed by the remaining ingredients and blend until smooth. This recipe yields two smoothies.

Kale & Pineapple Low-FODMAP Smoothie Recipe

Kale Low Fodmap SmoothieWhen you consume ½ cup of kale, you meet your daily needs of vitamin K and A. It’s worth noting that kale is actually one of the best sources of vitamin K in the world. This nutrient has a crucial role in regulating blood calcium levelsmaintaining bone strength, and lowering the risk of blood clots. Some of the most notable antioxidants in kale are kaempferol and quercetin. They serve as anti-cancer, anti-inflammatory, and anti-viral agents.

What You’ll Need

  • ½ cup kale
  • ½ cup diced pineapples
  • 1 small banana
  • ½ cup almond milk
  • 1 tablespoon pumpkin seeds

How to Prepare

Pour the almond milk into your blender, then add the remaining ingredients. Feel free to add several ice cubes to give the smoothie a thinner consistency and make it more refreshing. This recipe makes one serving.

Spinach & Blueberry Low-FODMAP Smoothie Recipe

Low Fodmap Green SmoothieAlthough spinach doesn’t have the same nutrient density as kale, it is without a doubt one of the healthiest vegetables you can eat. Spinach is rich in vitamins K1, folic acid, iron, calcium, and vitamin C. The great thing about this leafy green is that it contains both iron and vitamin C, with the latter helping your body absorb the former. Spinach is rich in carotenoids as well, which your body turns into vitamin A. Apart from vitamin A, the lutein and zeaxanthin content in this vegetable helps protect your eyes. Add some organic spirulina powder to make this smoothie even more nutritious.

What You’ll Need

  • 1 large banana
  • 1 cup baby spinach
  • 1 cup frozen blueberries
  • ½ cup almond milk
  • ½ tsp organic spirulina powder (optional)
  • 1 tablespoon chia seeds
  • 1 cup ice

How to Prepare

Pour the almond milk into your blender, then add the other ingredients and blend until smooth. This recipe yields two smoothies.

Kale & Banana Low-FODMAP Smoothie Recipe

Kale Pineapple SmoothieKale and pineapples certainly offer their own unique sets of health benefits, but bananas shouldn’t be neglected. After all, they represent one of the best fruit sources of potassium, a nutrient essential for heart health. Bananas also have high levels of fiber, which can improve your digestive health. It’s also worth noting that even a small amount of flaxseeds can have a positive effect on your health. They are rich in fiber, omega-3 fatty acids, thiamine, magnesium, and phosphorus.

What You’ll Need

  • 1 cup kale
  • 1 cup diced pineapples
  • 1 banana
  • 1 cup water
  • ½ lime
  • 1 tablespoon flaxseeds

How to Prepare

Pour the water into your blender, juice the lime, and add the remaining ingredients. Blend until smooth. This recipe makes two servings.

Honeydew & Banana Low-FODMAP Smoothie Recipe

Honeydew Melon SmoothieWhile it’s sometimes mistaken for cantaloupe, honeydew is a completely different variety of melon. It is sweet and juicy, which makes it a perfect smoothie ingredient. Some of the most abundantly found nutrients in honeydew include vitamin C, folate, potassium, and vitamin B6. Folate is an incredibly important B-vitamin that is tasked with producing DNA and RNA, as well as converting carbohydrates into energy. Adequate folate intake is especially important during adolescence and pregnancy.

What You’ll Need

  • 1 cup diced honeydew
  • 1 large banana
  • ½ cup rice milk
  • 1 tablespoon pumpkin seeds

How to Prepare

Pour the rice milk into your blender, followed by the remaining ingredients. Add several ice cubes to make the smoothie more refreshing. This recipe makes one serving.

In most cases, when you are experiencing a mild health problem you can recover simply by changing your diet. People who suffer from irritable bowel syndrome may often experience bloating, abdominal pain, gas, and diarrhea after eating certain foods. To ensure this doesn’t happen to you, consider going on a low-FODMAP diet. And there is no better way to start your diet than by trying these low-FODMAP smoothie recipes.

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