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 person to say 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 grams 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 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. 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 yogurt, 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 grams 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 min
  • Servings: 1 1x
  • Diet: Gluten Free


Two low FODMAP smoothies! One green smoothie with banana, pineapple, strawberries, and spinach! And a chocolate smoothie with cacao, bananas en strawberries



For the green smoothie

  • 240 ml (1 cup) almond milk
  • 1/2 banana, frozen in pieces
  • 50 g (1/3 cup) frozen pineapple
  • 20 g (0.7 oz) frozen strawberries
  • 50 g (1 3/4 cups) spinach (fresh or frozen)
  • 1 tsp maple syrup

For the chocolate smoothie

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


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

Enjoy 🙂

  • Prep Time: 5 min
  • Category: Breakfast
  • Method: Blender
  • Cuisine: International

Keywords: low FODMAP smoothie, low FODMAP green smoothie, low FODMAP chocolate smoothie

low FODMAP smoothies in a glass, one with a metal straw

Together we go for a calm belly!

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  • 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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