Low FODMAP green smoothie recipe

Last updated on: 29 May 2025 / By Karlijn Wever / Leave a review

Last update: May 26th, 2025

A low FODMAP green smoothie in a bubble glass

I have always been a bit anti-smoothies. When somebody started to talk about having a low FODMAP green smoothie for breakfast, I was always the first person to say that it was a boring breakfast.

I want to chew on my food, not drink it! But, I must admit that I have changed my opinion a bit lately. Sometimes, low FODMAP smoothies are actually quite handy and tasty.

To take with you for breakfast on days that you are short on time or when you need an extra fruit and vegetable boost.

I must even admit that I have been eating (drinking!) smoothies for breakfast regularly in the last weeks. Isn’t it unbelievable!

My favorite recipe is this simple low FODMAP green smoothie. You start your day with a nice amount of fruit and vegetables, a great start of the day!

A low FODMAP green smoothie in a glass photographed from the side

Making low FODMAP smoothies

Making low FODMAP green smoothies is a quite precise job. And I don’t mean chopping everything up and throwing it in the blender but choosing the ingredients of your smoothie.

Too large amounts of fruit can cause problems and when you are choosing your ingredients you also have to make sure that you are not FODMAP stacking.

When I am making a low FODMAP smoothie, I always make sure that I use a maximum of 150 grams of fruit and that the ingredients that I use that have a low FODMAP limit don’t come from the same FODMAP groups.

Or I make sure that the amounts that I use are small enough to not go over the threshold of a certain FODMAP group.

I also did this for the low FODMAP green smoothie that I am sharing below. This smoothie contains banana and pineapple and these both contain fructans.

Because of that, I have used small amounts of these ingredients, so the smoothie wouldn’t be too high in fructans.

The ingredients of the low FODMAP smoothie

The ingredients of a low FODMAP green smoothie with labels

Frozen banana: Banana makes the smoothie nice and creamy. I use half a regular banana because banana is only low FODMAP in limited amounts, and I also want to include pineapple in the recipe.
Frozen pineapple: Pineapple adds a delicious sweet flavor to the smoothie. I use 50 grams (about 1.75 oz) of pineapple per serving. This keeps the total amount of fruit within the safe low FODMAP range for fructans.
English spinach: English spinach is low FODMAP in large servings, up to 500 grams (about 17.5 oz) per person is considered safe.
Unsweetened almond milk: You can also use another type of low FODMAP milk of your choice, such as oat milk or lactose-free cow’s milk.
Lactose-free Greek yogurt: I add Greek yogurt to the smoothie for some extra creaminess. You can also make the green smoothie with just almond milk. This will make it a bit thinner.
Maple syrup: Finally, I add a splash of maple syrup for a touch of sweetness. You can leave this out if you don’t feel it’s necessary.

A low FODMAP smoothie in a glass with the ingredients laying around it

Low FODMAP smoothie variation

You can vary with this recipe a lot. For example: I adapt this low FODMAP green smoothie recipe slightly to make a chocolate smoothie.

I keep most of the ingredients the same, but I add a whole banana (about 100 grams) instead of half and I replace the pineapple with blueberries. Finally, I added a tablespoon of cocoa powder.

For the chocolate smoothie

160 ml (about 2/3 cup) almond milk
60 g (1/4 cup) lactose-free Greek yogurt
1 banana, frozen in pieces
A handful of blueberries (fresh or frozen)
1 tbsp cacao powder
1 tsp maple syrup

Frequently asked questions

How long can I store this low FODMAP smoothie?

The smoothie tastes best when it’s freshly made, but you can also prepare it the night before and enjoy it the next morning. In that case, store it in the fridge and give it a good stir before drinking.

I personally prefer to eat my smoothies fresh. What I sometimes do to save time in the morning is prep all the fruits and veggies in advance and store them in freezer bags. I make several portions this way. Then in the morning, all I have to do is grab a bag from the freezer and blend it with almond milk, Greek yogurt, and maple syrup. Super easy!

What fruits can I use in a low FODMAP smoothie?

This blog shows you which fruits are low FODMAP. I recommend using the Monash University FODMAP app to check which FODMAPs are present in different fruits.

Which vegetables are good in a low FODMAP green smoothie?

Vegetables you can use in larger amounts include: English spinach, kale, romaine lettuce, iceberg lettuce, and cucumber (up to 75 grams, as it contains the FODMAP group fructose).

You can also add fresh herbs to your smoothie or other flavor boosters like ginger or turmeric.