Smoothies are quick and easy to digest, but they make it easy to take in a lot of FODMAPs at once. Blending several fruits and a plant milk into one glass can add up to more than you'd eat as whole food. That's FODMAP stacking, and smoothies are one of the most common places it happens.
A good low FODMAP smoothie follows a simple formula: one base liquid, one or two low FODMAP fruits, and a source of protein or fat to keep you full.
The Smoothie Formula
| Part | Options |
|---|---|
| Liquid | Lactose-free milk, almond milk, water |
| Fruit (one or two kinds) | Blueberries, kiwi, firm banana, pineapple, orange |
| Protein or fat | Lactose-free yogurt, peanut butter, chia seeds, protein powder |
| Extras (optional) | Spinach, cinnamon, ginger, vanilla, ice |
Choosing a Base
- Lactose-free milk, creamy and neutral
- Almond milk (check for added inulin)
- Lactose-free yogurt for a thicker texture
- Coconut cream thinned with water, in a small amount
- Water with ice, if the fruit and yogurt bring enough flavor
Oat milk is high FODMAP in larger amounts, so it's less suited to a full glass. Coconut water and rice milk are also worth avoiding or keeping small, since they're high and moderate in our data.
Fruit
Stick to one or two low FODMAP fruits rather than four or five: blueberries, kiwi, firm banana, pineapple, orange or passion fruit. Avoid mango, apple and pear, which are high in fructose, and keep strawberries and raspberries to a small handful.
Banana ripeness matters. Firm, slightly green bananas are low FODMAP, while very ripe, spotty bananas contain more fructans. Frozen firm banana slices give a thick, ice-cream texture without needing extra fruit.
Frozen fruit is just as good as fresh, and it means you don't need ice. Avoid dried fruit and fruit juice, which pack a lot of fruit sugar into a small volume.
Add-Ins
- Chia seeds, ground flaxseed or peanut butter
- Baby spinach or kale, which disappear in a fruity smoothie
- Whey protein isolate or rice protein (see our low FODMAP protein powder guide)
- Oats, a couple of tablespoons, for a breakfast smoothie that lasts until lunch
- Cinnamon, ginger, vanilla or cocoa powder
- Maple syrup if it needs sweetening
Skip honey, agave, inulin "fiber boosters," cashews and sugar-free sweeteners. Many "green" smoothie powders also contain inulin or chicory root, so check the label.
Five Low FODMAP Smoothie Combinations
- Blueberry and chia: lactose-free yogurt, blueberries, chia seeds and lactose-free milk.
- Peanut butter banana: almond milk, firm banana, peanut butter and cinnamon.
- Tropical: pineapple, a little passion fruit, coconut cream, water and ice.
- Green: kiwi, baby spinach, a few slices of cucumber, ginger, lactose-free yogurt and water.
- Chocolate protein: lactose-free milk, frozen firm banana, cocoa powder and a scoop of whey isolate.
Smoothie vs Smoothie Bowl
A smoothie bowl is thicker and eaten with a spoon, which slows you down. Toppings add up quickly though. Pick one or two, such as a few blueberries and a sprinkle of pumpkin seeds, rather than piling on granola (often high FODMAP) and several fruits.
Why Size Matters
FODMAP ratings depend on portion size1, and FODMAPs are fermented in the gut2, so a smaller glass is a good place to start. Café smoothies are often 16 to 24 ounces and made with juice, frozen yogurt or several fruits, which is where symptoms often come from. Making your own lets you control what goes in.
Drinking slowly helps too. Gulping a smoothie fast can mean swallowing more air, which some people feel as bloating.
For more breakfast and snack ideas, see our low FODMAP snacks and low FODMAP fruits list, or check any ingredient in our FODMAP checker.
