Low FODMAP Strawberry Smoothie
Ingredients
MAKE GLUTEN FREEServings:
Strawberry Smoothie
125
low FODMAP milk*
65
strawberries (fresh or frozen)
60
vanilla soy icecream (or lactose free ice cream or lactose free yoghurt)*
1.5
rice protein powder (optional)*
1
chia seeds
0.5
pure maple syrup*
1
lemon juice*
0.25
vanilla extract
6
ice cubes (If using fresh strawberries)
Equipment
- blender
Low FODMAP Strawberry Smoothie
I am addicted to smoothies and this low FODMAP strawberry smoothie is one of my favourites. 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 serving of safe low FODMAP fruit, which is in line with the amount of fruit Monash University and Kate Scarlata use in their smoothie recipes.
Recipe update: This recipe was updated on the 15th of December 2021 after Monash University reduced the recommended serving size for strawberries. This recipe follows low FODMAP guidelines.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Strawberry Smoothie
125
low FODMAP milk*
65
strawberries (fresh or frozen)
60
vanilla soy icecream (or lactose free ice cream or lactose free yoghurt)*
1.5
rice protein powder (optional)*
1
chia seeds
0.5
pure maple syrup*
1
lemon juice*
0.25
vanilla extract
6
ice cubes (If using fresh strawberries)
Equipment
- blender
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
284
Fat
10.1g
Saturates
1.4g
Protein
4.9g
Carbs
43.3g
Sugars
27.2g
Fibre
4.4g
Salt
0.2g
Iron
1.4mg
Calcium
206.3mg
Calories
244
Fat
10.1g
Saturates
1.5g
Protein
5g
Carbs
33.5g
Sugars
21.6g
Fibre
4.2g
Salt
0.2g
Iron
1.5mg
Calcium
288.8mg
Calories
284
Fat
10.1g
Saturates
1.4g
Protein
4.9g
Carbs
43.3g
Sugars
27.2g
Fibre
4.4g
Salt
0.2g
Iron
1.4mg
Calcium
206.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Chop the strawberries into halves or quarters depending on their size.
- Place the low FODMAP milk, strawberries, vanilla soy ice cream (lactose free ice cream or lactose free yoghurt), rice protein powder, chia seeds, maple syrup, lemon juice, and vanilla essence in the blender. If using fresh strawberries make sure you add some ice cubes.
- Blend until smooth. Sometimes the mixture goes a bit thick because it is too cold. If that happens then add a small amount of hot water, mix through and then blend again.
- Serve immediately. It is better to drink this smoothie straight away, otherwise it will melt and separate, which will change the flavour.
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.
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: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
