Even though the ingredients in these recipes are FODMAP friendly, leave any out (or swap for safe ones) if you know you react to them.
Honeydew and Kiwifruit Smoothie
- ½ cup honeydew melon, peeled and cubed (can be substituted for cucumber)
- ½ kiwifruit, peeled and roughly chopped
- 1/2 unripe banana for sweetness
- 1 Tbsp lemon juice
- 1 cup dairy free milk of your choice, lactose-free milk or dairy-free or lactose-free yoghurt
- 4 ice cubes
- Put the diced honeydew melon, kiwi and banana in a blender; add the lemon juice.
- Add the milk or yoghurt, and ice blocks into the blender. Cover and blend until smooth and creamy.
- Pour into chilled glasses to enjoy immediately, or fill up your travel mug for a low FODMAP breakfast on-the-go!
Mixed Berry Smoothie
- 10 – 20 FODMAP friendly berries such as a mixture of blueberries, strawberries and raspberries
These other FODMAP friendly fruits are all great to add in. Reduce the amount of berries if you’re using extra fruits.
- ½ banana (high in potassium; helps lower blood pressure; lowers risk of stroke and heart disease)
- ½ medium dragon fruit (added vitamin C)
- ½ passion fruit (a strong source of immune-boosting vitamin A and C)
Add in some protein;
- 1/2 cup of plain Greek yoghurt, Lactose Free yoghurt or dairy free yoghurt
- 2 Tbsp of peanut butter
- 2 Tbsp of walnuts
- 10 almonds
Add one immunity booster of your choice:
- ¼ cup baby spinach or baby kale (if low thyroid function is an issue steam the kale first)
- 1-2 Tbsp canned pumpkin
- 1 Tbsp flaxseeds
- 1 Tbsp chia seeds
- 1 Tbsp cinnamon
- 1-2 Tbsp cocoa powder
- 1/8 avocado
- ¼ cup of oats
Choose one creamy base: Add ¼ to ½ cup of low FODMAP milk, either coconut milk (canned, light); almond milk; hemp milk; or lactose-free milk.
Put all the ingredients into a blender or use a stick blender and blitz until mixed thoroughly.
- For a thicker smoothie, use frozen fruits instead of fresh. Frozen fruits are almost as nutritious, and depending on where the fresh alternatives have traveled from, or the season it is, frozen may actually be fresher.
- If you don’t have frozen fruit, you can freeze your low FODMAP milk with ice cube trays, and add a few to your smoothie for added flavour and creaminess.
- This low FODMAP smoothie recipe can also translate to a larger, heartier low fodmap smoothie bowl! Simply mix your choice of low FODMAP ingredients together and swap your straw for a spoon.
Pineapple and Spinach Smoothie
- 130g of fresh or frozen pineapple, chopped
- 1 cup of baby spinach
- Small handful of mint leaves
- ¼ cup lactose-free, dairy free or goat’s milk yoghurt
- 1/3 cup lactose-free or dairy free milk of your choice such as; almond milk or coconut milk
- 1 Tbsp dried coconut, shredded
- 2 Tbsp chia seeds
- 6 ice cubes
- Toss all of your low FODMAP foods into your trusty blender, and then add the ice cubes. If you’re opting for fresh pineapple, you can add a few more ice cubes for a more refreshing final product.
- Blend until smooth. Sometimes the low FODMAP smoothie may be too cold making it chunky, in which case you can add the low FODMAP milk you chose and continue blending.
- Serve immediately and enjoy!!