Mmm mm mmmm I just love smoothies. They make you feel so good and they’re easy if you’re on the run. Some quick tips before I go into recipes:
1) With smoothies you’ll be drinking from a straw. Know that sometimes drinking from a straw can cause symptoms of gas or bloating.
2) If you’re consuming a smoothie because it’s easy and you’re on the run to get somewhere fast you still need to slowwww down and drink it slowly.
3) It’s best you make your own smoothie so as to avoid a fruit bomb – meaning too many servings of fruit at once. When you want to make a smoothie low-FODMAP, just add the equivalent of one fruit serving.
Keep in mind some smoothie shops add different types of sweeteners (remember avoid honey and agave and HIGH FODMAP fruit and fruit juices), unhealthy processed ingredients as well as milk products which can cause trouble if you malabsorb lactose. Make sure you know exactly what’s in your smoothie! Trust me, I’ve had a smoothie before (before I knew about the low-FODMAP diet) and I was far from home – don’t you know that I just made it to a restroom.
Low-FODMAP Smoothie Recipes
Whenever you want to add a protein source, I like to use Jay Robb’s Unflavored Protein Powder.
Lactose-free alternatives that you can swap in/out are coconut milk (1/2 cup), lactose-free milk (up to 1 cup), soy milk (from soy protein, up to 1 cup), or lactose-free yogurt (one serving). Hemp milk is another lactose-free alternative that was recently analyzed by Monash University for its FODMAP content! You can enjoy up to one cup.
Take any of the combos below and simply blend all together until smooth:
Banana-Nut – 1/2 medium ripe banana, 5 frozen strawberries, walnuts -10 nut halves, ½ cup soy milk, 1 cup crushed ice.
Strawberry Morning -1/2 ripe banana, 5 frozen strawberries, 1/2 cup soy or coconut milk, 1/4 cup oats (quick, dry), 1/2 teaspoon alcohol-free vanilla extract.
Blue Moon – 10 frozen blueberries, 1/2 medium ripe banana, 1 tablespoon chia seeds, 1/2 cup soy or coconut milk, 1 cup crushed ice.
Peanut Butter Lover – 1/2 frozen ripe banana, 1/8 of an avocado, 2 tablespoons peanut butter (could also use other low-FODMAP nut or seed butters), ½ cup lactose-free yogurt, 1/2 cup coconut milk, 1/4 cup crushed ice.
Shamrock Shake – 1/2 frozen ripe banana, 1/8 of an avocado, 1 to 2 romaine lettuce leaves or a handful of baby spinach, ½ cup lactose-free milk, ¼ teaspoon alcohol-free vanilla extract, ⅛ teaspoon alcohol-free peppermint extract.
