Low Fodmap Smoothie (Easy)

If you have ever been told by your doctor to go on the low fodmap diet, you will truly know the struggle of finding things to eat.

I have been down that road of being on a low-fodmap diet too, which prompted me to create my low foodmap smoothie!

This is a smoothie I make all the time for myself and my friends who struggle with IBS.

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Low Fodmap Smoothie

Low Fodmap Smoothie (4-Ingredients)

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Blend without worries with this Low FODMAP Smoothie, a delicious and gentle choice for those seeking digestive ease while enjoying a flavorful, nutritious sip.

We have been there, so we want to share our smoothie recipe that is safe to consume on the low fodmap diet.

  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 1 kiwi – diced (skin left on if you don’t mind it)
  • 1 cup frozen strawberries
  • 1/3 cup cucumber (diced)
  • 1/2 cup almond milk (unsweetened)

Instructions

  1. Measure and prepare the ingredients as listed.
  2. Leave the skin on of the kiwi, it has so many nutrients in it!
  3. Add all the ingredients to a high-speed blender or a Nutribullet starting with the frozen berries first, followed by the rest of the ingredients.
  4. Blend for 2-3 minutes until smooth.
  5. If your blender is struggling to blend, add a bit more almond milk or water.
  6. Serve and and enjoy.

Notes

The smoothie is best consumed as soon as it’s blended.

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Low Calorie

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 102
  • Sugar: 8.4
  • Fat: 2
  • Carbohydrates: 15.9
  • Fiber: 6
  • Protein: 2.2

Are All Smoothies IBS Friendly & Low Fodmap?

kiwi and cucumber smoothie made low fodmap served in a tall glass cup

Some people believe that smoothies are not allowed on the low fodmap diet.

This is not true though. Smoothies can certainly be part of the low fodmap diet.

However, not all smoothies are suitable for IBS or low fodmap diets. Especially commercial smoothies.

Smoothies made with low-fodmap ingredients can be part of your low-fodmap diet.

This is why if you want to enjoy a low-fodmap smoothie, it’s best to make it yourself at home.

The Benefits Of This Smoothie

The smoothie is particularly beneficial to your gut health.

On top of that, if you struggle with constipation, the smoothie can help with that, since it’s a high fiber smoothie.

I also personally found that the smoothie helped reduce bloating. Bloating is something I struggle with a lot.

Other benefits outside of IBS and low-fodmap, the smoothie contains a lot of Vitamin C, (70mg per serving) thanks to the kiwi in the recipe.

It is also so hydrating and refreshing.

a hand holding a glass cup of smoothie

Recipe Variations

I have been developing IBS smoothie recipes for many years now, as someone who struggles with IBS.

For each recipe that I develop, I always try out at least 3 different variations.

If some of the ingredients in this low fodmap smoothie are triggering your IBS, or you simply don’t like them, try these variations instead:

  1. Swap The Kiwi: I have tested using pineapple instead of kiwi, which is low-fodmap, and it made the smoothie tropical flavored! Use 1/2 cup of pineapple instead of kiwi in the recipe.
  2. Nut-Free Version: I know nuts can trigger some people with IBS, which is why I recommend using coconut milk, rice milk, or hemp milk instead.
  3. Substitute The Strawberries: Blueberries are another low-fodmap choice, alternatively, you can use fresh orange pieces or grapes.

If you try any other variations that are not included here, let me know what they were in the comments!

I would love to see what you guys come up with.

Low Fodmap Smoothie

Comments And Questions From The Smoothie Community

If you haven’t already joined my smoothie communities on TikTok, YouTube, and Instagram, what are you waiting for?

I share all my newest recipes there first and gather feedback from the community.

You will have a chance to directly impact the recipes I produce, and ask questions that I answer almost immediately.

Some popular questions from  the community regarding this smoothie for low-fodmap diet included:

When Should I Drink This Low Fodmap Smoothie?

Personally, I always drink this smoothie for breakfast on an empty stomach. I found it helped me a lot drinking it for breakfast. It helped reduce my bloating, and usually sends me running for number 2 in the toilet.

How Often Should I Drink This Smoothie?

How often you drink the smoothie is entirely up to you. Whenever I go on a low fodmap diet, I always drink this smoothie once a day for 3 days in a row. It's a particularly easy and quick breakfast.

How Do I Add Protein To This Smoothie?

Adding 1/4 cup of Greek yogurt is a great low-fodmap way of adding a bit of protein to your smoothie. Avoid protein powders, they can be triggering.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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