low FODMAP smoothies

Low FODMAP smoothies – 2 smoothie recipes

I have always been a bit anti-smoothies. When somebody started to talk about having a smoothie for breakfast, I was always the first personal to yell that that was the most boring breakfast ever and that I didn’t understand how people could like smoothies.

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

To have for breakfast on days that you don’t have a lot of time or want to take your breakfast with you on the go or when you just need an extra fruit or veggie boost.

In those situations smoothies are actually quite practical. I must even admit that I have been eating (drinking!) smoothies for breakfast regularly in the last weeks. Isn’t it unbelievable!

Two glasses with low FODMAP smoothies with banana and strawberry next to it

Low FODMAP smoothies

Making low FODMAP 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 gram of fruit and that the ingredients that I use that are limited low FODMAP 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, pineapple and spinach and these all contain fructans.

Because of that, I have used small amounts of these ingredients, so the smoothie wouldn’t be too high in fructans. If you are very sensitive to fructans, this still is a smoothie to be careful with.

low FODMAP smoothies

Fruit and feeling bloated

I personally notice that I can eat more fruit, when I don’t combine it with other foods. If I eat something else next to my smoothie, such as Low FODMAP granola, some yoghurt or low FODMAP bread, I get bloated more often.

If I just eat a smoothie or fruit as a separate meal and don’t combine it with anything else, I can eat more fruit without having problems. I can then tolerate 200 or 250 gram of fruit without any problems. So, if you feel like fruit makes you bloat, that is definitely worth trying!

The same goes for eating fruit directly after lunch or dinner (or any big meal). That often causes bloating. If you wait until two hours after the meal with eating fruit, you usually won’t have any problems.

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low FODMAP smoothies

Low FODMAP green smoothie


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

Description

A low FODMAP green smoothie with banana, pineapple, strawberries and spinach!


Ingredients

Scale
  • 240 ml (1 cup) almond milk
  • 1/2 banana, frozen in pieces
  • 50 g (1/3 cup) frozen pineapple
  • 50 g (1/4 cup) frozen strawberries
  • 50 g (1 3/4 cup) spinach (fresh or frozen)
  • 1 tsp maple syrup

Instructions

Put all ingredients for the smoothie together in your blender and blend until you have a smooth smoothie.

Enjoy 🙂

  • Prep Time: 5 min
low FODMAP smoothies in a glass, one with a metal straw
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low FODMAP smoothies

Low FODMAP banana chocolate smoothie


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

Description

A delicious low FODMAP chocolate smoothie with banana and strawberries. It tastes so yummy and it is full of healthy ingredients.


Ingredients

Scale
  • 240 ml (1 cup) almond milk
  • 1 banana, frozen in pieces
  • 1 handful of fresh strawberries (frozen is also fine)
  • 1 tbsp cacao powder
  • 1 tsp maple syrup

Instructions

Put all ingredients for the smoothie together in your blender and blend until you have a smooth smoothie.

Enjoy 🙂

  • Prep Time: 5 min

Together we go for a calm belly!

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Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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7 Comments

  • AnnM says:

    I’ve tried both the Chocolate Strawberry & Banana Smoothie and the Green Smoothies for breakfast. Both taste delicious and super s easy to make. Thanks for sharing!

  • An says:

    Hello! I was wondering, what could I substitute the banana with? I can’t stand the taste, but I know it helps to thicken the smoothie. Would love to hear your suggestion!

  • BB says:

    I was looking for low fodmap smoothies for weight loss. Both of these smoothies sound too sweet to begin with. Why add maple syrup when banana pineapple and strawberry are already super sweet ingredients? I wouldn’t consider a smoothie with all this fruit a green smoothie just because there is spinach. Can you write recipes for smoothies that are both low fodmap and good for weight loss? My “IBS” has resulted in a FAT belly not bloated. So trying to do both at once is a challenge! Thank you.

    • Karlijn says:

      Hi Becky,

      I am not sure if you have noticed, but your comment sounds very aggressive. Please remember that there is a human being on the other side of the screen. It is nicer to be friendly to each other 🙂

      This is a healthy smoothie recipe, that could easily work if you are trying to lose weight, but this of course depends on what other foods you eat.

      I like the smoothie this way, but taste differs. If you think the smoothie would be too sweet, you can easily leave the maple syrup out.

      I called this smoothie green smoothie because the color is green. As far as I know a green smoothie is a smoothie that has a green color and contains some leafy greens, which this smoothie does. There are no rules for when a smoothie can be called a green smoothie or not 😉

      This smoothie contains 180 calories and 5 grams of fiber. This could therefore be a perfectly healthy part of your breakfast or snack.

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