Low FODMAP Strawberry Smoothie
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 low FODMAP fruit, which is in line with the amount of fruit Monash University and Kate Scarlata use in their smoothie recipes.
Ingredients
Make gluten freeStrawberry 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).
vanilla soy icecream (or lactose free ice cream or lactose free yoghurt)
FODMAP
If you choose a soy-based ice cream, make sure it is made from soy protein rather than whole soybeans. Soy protein is low FODMAP, while whole soybeans can be higher in FODMAPs.
You can also swap the ice cream for plain lactose free yoghurt. Just make sure it does not contain inulin or high FODMAP sweeteners.
rice protein powder (optional)
FODMAP
pure maple syrup
FODMAP
lemon juice
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- 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.
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
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 alongsi... Read more
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