Low FODMAP Blueberry Smoothie
Ingredients
MAKE GLUTEN FREEServings:
Blueberry Smoothie
0.5
low FODMAP milk*
0.25
vanilla soy icecream (or lactose free ice cream or lactose free yoghurt)*
20
blueberries (fresh or frozen)
6
ice cubes
30
frozen banana (firm)*
2
rice protein powder (optional)*
1
chia seeds
0.5
pure maple syrup (optional)*
1
lemon juice*
Equipment
- blender
Low FODMAP Blueberry Smoothie
This low FODMAP blueberry smoothie is delicious and a great way to start the day. A lot of smoothies that say they are low FODMAP still contain too many servings of fruit for one sitting.
We have invested a lot of time creating a great tasting smoothie which only contains 1 & 1/3 servings of safe low FODMAP fruit per serve, which is in line with the amount of fruit Monash University and Kate Scarlata use in their smoothie recipes.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Blueberry Smoothie
0.5
low FODMAP milk*
0.25
vanilla soy icecream (or lactose free ice cream or lactose free yoghurt)*
20
blueberries (fresh or frozen)
6
ice cubes
30
frozen banana (firm)*
2
rice protein powder (optional)*
1
chia seeds
0.5
pure maple syrup (optional)*
1
lemon juice*
Equipment
- blender
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
307
Fat
10.1g
Saturates
1.4g
Protein
5.8g
Carbs
49.4g
Sugars
30.6g
Fibre
4.6g
Salt
0.2g
Iron
1.5mg
Calcium
201.6mg
Calories
267
Fat
10.1g
Saturates
1.5g
Protein
5.9g
Carbs
39.6g
Sugars
25g
Fibre
4.5g
Salt
0.3g
Iron
1.6mg
Calcium
284.1mg
Calories
307
Fat
10.1g
Saturates
1.4g
Protein
5.8g
Carbs
49.4g
Sugars
30.6g
Fibre
4.6g
Salt
0.2g
Iron
1.5mg
Calcium
201.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the low FODMAP milk, frozen blueberries, vanilla soy ice cream (lactose free ice cream or yoghurt) in the blender. If your frozen banana is in a large chunk I would recommend slicing it into smaller pieces so it blends easier. Add the frozen banana, ice cubes, rice protein powder, chia seeds, maple syrup (if using), and lemon juice to the blender.
- Blend until smooth.
- Serve immediately. It is better to drink this smoothie straight away, otherwise it will melt and separate, which will change the flavour. Note: Before freezing your bananas peel and break them into 30g (1.06oz) pieces.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Check your low FODMAP protein powder for high FODMAP additives like inulin (dietary fibre), chicory root, fructo-oligosaccharides (FOS), fructose, fruit sugar, fructose syrup, crystalline fructose, HFCS, isolmalt, xylitol (E967), sorbitol (glucitol, E420), mannitol (E421), maltitol (E965), and other sweeteners ending in ‘ol’, beet fibre, and dried high FODMAP fruit.
When choosing bananas the ripeness level is important. Bananas are low FODMAP when they are firm (green to yellow with no brown spots) and then become high FODMAP when they are ripe (have brown spots).
If you decide to use a soy based ice cream, buy one that is made from soy protein (low FODMAP) and not whole soy beans which could be high FODMAP. You could also swap the ice cream out for plain lactose free yoghurt (make sure it doesn’t contain inulin or high FODMAP sweeteners).
Make your lemon juice and lemon zest from fresh lemon.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
