low FODMAP acai bowl

Low FODMAP acai bowl

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: 

low FODMAP acai bowl

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 (strawberries contain no FODMAPs) and a few blueberries. 

Other safe fruit options to add are: 

  • Mandarines (no FODMAPs)
  • Dragon fruit (no FODMAPs)
  • Grapes (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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low FODMAP acai bowl

Low FODMAP acai bowl


  • Author: Karlijn
  • Total Time: 5 minutes
  • Servings: 1 1x

Description

A low FODMAP acai bowl! Finally a low FODMAP version of this popular recipe. Choose your own toppings. Gluten-free, lactose-free and vegan.


Ingredients

Scale

What do you need (for 1 acai bowl)

  • 2 tbsp acai powder
  • 1 unripe banana, frozen
  • 120 ml (1/2 cup) almond milk

For the toppings

  • A few strawberries, in pieces
  • 10 blueberries
  • 1 tsp peanut butter
  • 1 tsp flaxseeds

Instructions

  1. Put the banana and the acai powder into the blender. Add the almond milk slowly while you keep blending, until your smoothie mixture has the right consistency.
  2. Pour the mixture into a bowl and divide the toppings on top. Serve immediately.
  • Prep Time: 5 min

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: 

This blog contains affiliate links. That means that I receive a small compensation when you buy something through one of these links. It doesn’t cost you any extra, but you help Karlijn’s Kitchen with it 🙂 In my affiliate disclaimer you can read more about affiliate links and why I use them on my blog.

low FODMAP acai bowl

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2 Comments

  • aymara says:

    HI, can you add some walnuts or pecans and still be low Fodmap? thank you

    • Karlijn says:

      Walnuts and pecans also contain fructans. So you’ll have to check if you are not going over the limit for fructans. If you react to fructans well, it won’t be a problem.

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