Low FODMAP Strawberry Smoothie

Ingredients

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Servings:

Strawberry Smoothie

125   low FODMAP milk
140   strawberries (fresh or frozen)
60   vanilla soy icecream (or lactose free ice cream or lactose free yoghurt)*
1.5   rice protein powder*
1   chia seeds
0.5   pure maple syrup*
1   lemon juice*
0.25   vanilla extract
6   ice cube (If using fresh strawberries)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • blender

Low FODMAP Strawberry Smoothie

PREP IN 5 MIN SERVES 1
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Breakfast, Drinks, Lunch, Snacks, Vegetarian Options

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.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 308
Fat 10.3g
Saturates 1.4g
Protein 5.4g
Carbs 49.1g
Sugars 30.9g
Fibre 5.9g
Salt 0.2g
Iron 1.7mg
Calcium 218.3mg
Calories 308
Fat 10.3g
Saturates 1.4g
Protein 5.4g
Carbs 49.1g
Sugars 30.9g
Fibre 5.9g
Salt 0.2g
Iron 1.7mg
Calcium 218.3mg
Calories 308
Fat 10.3g
Saturates 1.4g
Protein 5.4g
Carbs 49.1g
Sugars 30.9g
Fibre 5.9g
Salt 0.2g
Iron 1.7mg
Calcium 218.3mg
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  1. Chop the strawberries into halves or quarters depending on their size.
  2. 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.
  3. 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.
  4. 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.

Gluten Free Tips

Dairy Free Tips