Low FODMAP Blueberry Smoothie
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).
Ingredients
Make gluten freeBlueberry Smoothie
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk (limit to 1 cup), macadamia milk, quinoa milk (limit to 1 cup), rice milk (limit to 200 ml), soy milk made from soy protein (not whole or hulled soybeans) and UHT coconut milk in a carton (limit to ¾ cup).
Check that your milk does not contain high FODMAP ingredients such as inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses or honey.
If choosing a dairy free milk alternative, select one that provides at least 120 mg of calcium and 3 g of protein per 100 ml (this information is listed in the nutrition information panel).
low fodmap ice cream (vanilla works best)
FODMAP
frozen banana (firm)
FODMAP
rice protein powder (optional)
FODMAP
pure maple syrup (optional)
FODMAP
lemon juice
FODMAP
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- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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 she f... Read more
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