It looks like I am a little late on the whole acai bowl trend, right? I googled a bit and the acai bowl trend started in 2015 already and was on its peak in 2017, if I recall it well.

Now, we are a few years ahead and then I suddenly show up with an acai bowl recipe. Of course, I do have a good reason for that.

Before, I could never make a low FODMAP acai bowl because acai had not been tested on FODMAPs yet, but now it is! 

So I am not the one who is a little late here, Monash was a little late with testing the acai berry 😉 Since april 2019, acai powder has been added to the Monash app.

One tablespoon or 20 gram is a low FODMAP serving and acai powder is high in fructans at 10 tablespoons or 200 gram. So using two tablespoons of acai powder per serving is fine. Monash also does that in one of their own recipes. 

Where do you buy acai powder? 

I read on many websites that it is more tasty to use frozen acai pulp instead of powder. But as Monash has tested acai powder and not the pulp, I would go for the acai powder.

With the powder you can be sure that you make a low FODMAP choice. 

I looked around for different options and these were some of the not too expensive 100% pure acai powders that I found: 

• Feel Good – Premium acai powder
• Yae! Organics – Pure acai berry powder
• Raw power organics – Acai berry powder

The low FODMAP acai bowl recipe

If you are going to make a low FODMAP acai bowl, it is important not to use too much fruit. Many kinds of fruits contain the FODMAP group fructans.

For example blueberries, bananas and also the acai powder itself. So if you add a lot of fruit, as is often done in acai bowls, your bowl can easily go over the low FODMAP limit for fructans.

Next to that, fruit also contains fructose and if you eat a lot of it, you can also go over your fructose limit. This can cause problems, so it is good to be mindful of that. 

I think that Monash uses quite a lot of fruit in her their low FODMAP acai bowl recipe. Kiwi fruit, banana, raspberries and also spinach, which all contain fructans.

I am a little bit more careful with this because I personally react easily to too much fruit. I use 1 unripe frozen banana, a few strawberries and a few blueberries. 

Other safe fruit options to add are: 

• Mandarines (no FODMAPs)
• Dragon fruit (no FODMAPs)
• A kiwi (contains fructans, but up to 3 3/4 kiwis is low FODMAP, so 1 kiwi only contains a little amount of fructans)
• One passion fruit (contains fructans, but only a moderate amount at 4 fruits, so 1 passion fruit contains relatively few fructans) 
• Orange (no FODMAPs)
• 25-50 g pineapple (contains a moderate amount of fructans at 200 gram or more)

Usually, the advice is to have a maximum of 150 gram fruit per meal, because larger amounts of fruit can cause problems.

I stuck to that amount in this recipe too: 100 gram banana, 15 gram blueberries and about 30 gram of strawberries. 

It depends a little on how you react to fructans, what is possible for you. If you react to fructans quickly, you can choose to only eat 1 unripe frozen banana and pick FODMAP-free fruits for the topping, such as strawberries and grapes. 

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Are you a fan of smoothies and bowls? 

Do you love eating low FODMAP acai bowls and smoothies? Then check out the other recipes on the blog too: 

• Low FODMAP smoothie bowl
• Low FODMAP chocolate coffee smoothie