As someone who has suffered with IBS all my life, I had to figure out how to still drink and enjoy smoothies and not flare up my IBS.
After years of testing and developing recipes that are not flare-up triggering, I am happy to share them with all other fellow IBS sufferers.
Are Smoothies Good for IBS
Not all smoothies are made equal and are good for IBS. However, most smoothies can be beneficial to those who suffer with IBS.
I am speaking from personal experience; some smoothies trigger flare ups, others not.
Because we are all so different, each person will react differently to different types of smoothies and ingredients.
What Fruit Is Safe With IBS?
Since most smoothies are made with fruit, it’s important that you know exactly which fruits are good to put in your next IBS-friendly smoothie.
I did a lot of research, and of course tested it on myself, as someone who personally suffers with IBS, and found that these fruits below didn’t flare up my IBS:
- Bananas
- Avocado
- Blueberries
- Strawberries
- Cantaloupe
- Citrus Fruit (Lime, Lemon, Oranges, Grapefruit)
- Cranberries
- Kiwis
- Grapes
- Cucumber
But, fruit isn’t the only ingredient that creates a smoothie.
IBS-Friendly Smoothie Ingredients:
Now that I have covered what fruit is good for IBS, I’ll now share a list of other smoothie ingredients that I have used for years that I know are IBS-friendly!
- Kefir (Unsweetened)
- Yogurt (Unsweetened & Unflavored)
- Dairy-Free Milk (Homemade only worked for me)
- Leafy Greens (Spinach, Kale, Swiss chard)
- Nut Butter (Unsweetened)
- Cacao / Cacao Powder
- Seeds (Chia, Flax, Hemp)
Obviously, it’s very important that you also test and see whether these ingredients work for you.
For example, I found that even though cabbage and pineapple are listed as OK for IBS, I found that they triggered my IBS badly.
We are all different, what works for me, may not work for you! I am only sharing my personal experience and what works for me.
My Homemade Smoothie Recipes For IBS
I spent so long developing the perfect smoothie recipes for IBS. And I am so happy to be sharing them with other people who might benefit from them.
I know how difficult it can be to find recipes that can suit specific dietary requirements.
I hope you find these low-fodmap smoothie recipes helpful!
#1. Low Fodmap Smoothie
Print
Low Fodmap Smoothie (4-Ingredients)
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
- 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
- Measure and prepare the ingredients as listed.
- Leave the skin on of the kiwi, it has so many nutrients in it!
- 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.
- Blend for 2-3 minutes until smooth.
- If your blender is struggling to blend, add a bit more almond milk or water.
- Serve and and enjoy.
Notes
The smoothie is best consumed as soon as it’s blended.
- 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
This is my favorite and top smoothie recipe for IBS. It contains IBS-friendly ingredients only, which consist of:
- Strawberries
- Cucumber
- Almond milk
- Pumpkin Seeds
- Kiwi
#2. Strawberry Banana Blueberry Smoothie
PrintStrawberry Banana Blueberry Smoothie
A healthy smoothie that will provide you with 3 out of your 5 a day, and will boost your body with vital nutrients. The smoothie is thick and refreshing and it’s perfect to take anywhere.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 ripe banana
- 1/2 cup of frozen strawberries
- 1/2 cup of frozen blueberries
- 1 tbsp of milled linseeds (flaxseeds)
- 1 cup of dairy-free milk
Instructions
- Carefully measure your ingredients as listed.
- Add all the ingredients to a high-speed blender and blitz until smooth. For about 3-4 minutes.
- Serve and enjoy!
Notes
Best consumed straight away.
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Vegan
Nutrition
- Calories: 299
- Sugar: 30.2
- Fat: 4.9
- Carbohydrates: 40.3
- Fiber: 7.9
- Protein: 2.9
This smoothie is so delicious and easy to make. This fruit smoothie is great for IBS, and it contains some classic smoothie combinations, such as berries and bananas!
So you can enjoy this smoothie for breakfast or any time of the day and not worry about flare ups.
#3. Green Smoothie For IBS
PrintSpinach Smoothie For Weight Loss [Keto | No Sugar]
A delicious and easy spinach smoothie for weight loss for you today. it's keto-friendly, sugar-free and it's thick, and refreshing.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 handful of spinach (washed)
- 1 tbsp of chia seeds
- 1/4 avocado (pitted and peeled)
- 250 ml coconut water
- 1 tsp matcha powder
- 3–4 cubes of ice
Instructions
- Add all the ingredients to your blender jug.
- Process until completely smooth. For about 2-3 minutes.
- Serve and enjoy!
Notes
Best consumed straight away.
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Category: Smoothie
- Cuisine: American
Nutrition
- Calories: 208
- Sugar: 4.2
- Fat: 13
- Carbohydrates: 10.2
- Fiber: 10
- Protein: 6.4
This spinach smoothie is not only suitable for people with IBS, but it’s also keto-friendly and good for weight loss.
It’s 3-in-1, and you are going to absolutely love it! It’s thick, easy to make and tastes so good.
#4. Anti Inflammatory Smoothie For IBS
PrintAnti-Inflammatory Orange And Turmeric Smoothie
Experience the vibrant synergy of zesty orange and turmeric in this anti-inflammatory orange and turmeric smoothie – a health-boosting delight!
- Total Time: 7 minutes
- Yield: 1 1x
Ingredients
- 1 small fresh orange (peeled and seeds removed)
- 1 cup/150g frozen banana slices
- 1/3 tsp of turmeric powder
- 1/2 cup/110ml of coconut water ( or just regular water)
Instructions
- Peel the orange and remove the seeds from it.
- Add all the ingredients to a blender starting with the frozen banana slices first.
- Blend everything until completely smooth. It should take 4-5 minutes.
- Serve & Enjoy!
Notes
Best consumed straight away, however, you could refrigerate and drink the next day. Just shake before drinking.
- Prep Time: 5 minutes
- Cook Time: 2 minutes
- Category: Breakfast, Smoothie
- Cuisine: American
Nutrition
- Calories: 199
- Sugar: 20
- Fat: 1
- Carbohydrates: 40
- Fiber: 5
- Protein: 2
Reducing inflammation in our bodies isn’t just good for IBS, but for our overall health too.
This anti-inflammatory citrus smoothie only needs 4 ingredients, and it’s so easy to make, not to mention very tasty too!
#5. Low Fodmap Smoothie For Gut Health
PrintStrawberry Kefir Smoothie
A delicious gut-friendly strawberry kefir smoothie recipe that we know you will love, as much as your gut!
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 cup/150g frozen strawberries
- 200 ml kefir (unsweetened)
- 1 medium sized banana (peeled)
- 1 tbsp chia seeds
Instructions
- Add all the ingredients to your blender jug.
- Process until completely smooth. For about 2-3 minutes.
- Serve and enjoy!
Notes
Best consumed straight away.
Substitutions
Here are some alternatives you can use if you like:
- You can use both frozen strawberries and frozen bananas too.
- If you don’t like bananas use pineapple or mango instead
- Instead of chia seeds, use flaxseeds
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Category: Smoothie
- Cuisine: American
Nutrition
- Calories: 299
- Sugar: 26
- Fat: 8.9
- Carbohydrates: 49
- Fiber: 10
- Protein: 12
I absolutely love this smoothie recipe, because it contain good for you gut bacteria, thanks to the use of kefir in the drink.
This strawberry kefir smoothie only needs 4 ingredients too. It’s perfect for breakfast.
#6. Breakfast IBS-Friendly Smoothie
PrintBanana Flaxseed Smoothie For Weight Loss
Experience a guilt-free treat with this Banana Flaxseed Smoothie – a nutritious blend crafted for weight loss. Fuel your journey with essential nutrients and delicious flavor.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1/2 cup/75g frozen bananas slices
- 2 tbsp flaxseeds
- 1 tbsp almond butter (unsweetened)
- 1/3 tsp cinnamon
- 250 ml almond milk (unsweetened)
Instructions
- Add all the ingredients to your blender jug starting with the frozen banana slices.
- Process until completely smooth. For about 2-3 minutes.
- Serve and enjoy!
Notes
The smoothie is best consumed for breakfast, but it can also be a great after noon snack too!
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Category: Breakfast, Smoothie
- Cuisine: American
Nutrition
- Calories: 280
- Sugar: 13
- Fat: 16
- Carbohydrates: 32
- Fiber: 9
- Protein: 7
This flaxseed banana smoothie makes a tasty and nutritious breakfast, that is rich in fiber.
The use of flaxseeds can really help if you have a type of IBS that consists of constipation.
This smoothie is also quite filling, making it a good meal replacement for weight loss too.
#7. Smoothie For IBS Constipation Relief
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High Fiber Smoothie For Constipation
Relieve constipation naturally with this high fiber smoothie. Enjoy a delicious blend packed with fiber for better digestion.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1/2 large apple ( cored and diced)
- 1/3 avocado (pitted and peeled)
- 1 handful of spinach (washed)
- 2 pitted dates
- 1 tbsp almond butter (unsweetened )
- 250 ml Almond milk (unsweetened )
Instructions
- Prepare the ingredients as instructed.
- Add all the ingredients to a high-speed blender and blitz until smooth. For about 4-5 minutes.
- Serve and enjoy!
Notes
Best consumed straight away, however, you can take it with you and drink it on the go!
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Category: Smoothie
- Cuisine: American
Nutrition
- Calories: 334
- Sugar: 22.1
- Fat: 20.1
- Carbohydrates: 34.6
- Fiber: 13.2
- Protein: 6.5
I don’t know about you, but when my IBS flares up, sometimes it would cause dirahea, other times it causes constipation.
In the times when I get constipated, I would immediately make myself a high fiber smoothie.
This high fiber constipation relieving smoothie contains 13.2g of fiber per serving.
Try this smoothie first thing in the morning. It should help relieve you.
#8. Carrot Smoothie For IBS
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Carrot Spinach Smoothie (Nutrient-Dense)
Nourish your body with a carrot-spinach smoothie! Blend carrots, spinach, apple, lemon, and coconut water for a refreshing, nutrient-dense drink that’s both delicious and healthy.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 medium-sized carrot (peeled, and finely diced or shredded)
- 1/2 large apple (cored and diced)
- 1 handful of spinach (washed)
- 1 tbsp chia seeds
- 1/2 lemon (juiced)
- 1/4 avocado (pitted and skin removed)
- 1 cup coconut water
Instructions
- Soak the chia seeds in the coconut water first for 5 minutes.
- Using a high-speed blender or a Nutribullet, add the avocado and spinach first, followed by the rest of the ingredients.
- Blend for 3-4 minutes or until smooth and creamy.
- Serve and enjoy!
Notes
*For recipe variations, smoothie benefits, and more, scroll past the recipe.
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Vegan
Nutrition
- Serving Size: 1 smoothie
- Calories: 304
- Sugar: 17g
- Fat: 15g
- Carbohydrates: 41.2g
- Fiber: 15.3g
- Protein: 5g
The reason why I love this carrot spinach smoothie is because it’s a great way to sneak in more vegetables into my diet.
This smoothie is thick and sweet, everything you want in a smoothie, but it has hidden carrots in it!
#9. IBS-Friendly Smoothie Bowl
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Carrot Savory Smoothie Bowl With Toasted Nuts
This Carrot Savory Smoothie Bowl With Toasted Nuts recipe is loaded with goodness, it's easy to make and so filling & satisfying.
- Total Time: 25 minutes
- Yield: 1 1x
Ingredients
- For The Smoothie:
- 2 1/3 cups/350g of carrots peeled and diced
- 1/2 cup/120ml of vegetable stock
- 1/4 tsp of turmeric
- pinch of salt
- For the nuts:
- 3 tbsp of mixed nuts or seeds of choice
- pinch of salt
Instructions
- The carrots are peeled, diced, and boiled or steamed until soft.
- Once the carrots are cooked, they are added to a high-speed blender and blitzed with the turmeric, salt and vegetable stock until completely smooth.
- Get a pan really hot – then add the chosen mixed nuts of your choice to it, and toast them with a touch of salt.
- Add the creamy carrot smoothie to a bowl, and top with the toasted nuts.
- Enjoy!
Notes
Best consumed straight away.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast, Snack
- Cuisine: Mediterranean
Nutrition
- Calories: 340
- Sugar: 13.2
- Fat: 12.3
- Carbohydrates: 40.3
- Fiber: 14.3
- Protein: 9.9
Just because you have IBS doesn’t mean you cannot enjoy a delicious smoothie bowl.
This is a savory smoothie bowl made with carrots and topped with nuts.
It’s delicious and creamy, and of course, rich in Vitamin A.
#10. IBS Smoothie For Digestion And Bloating
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Bloat Detox Drink
So, today, I have my own, personally developed bloat detox drink, that made a huge difference in my life. I hope it helps you too!
- Total Time: 5 minutes
- Yield: 2 1x
Ingredients
- 200 ml brewed green tea cooled (unsweetened)
- 1/2 lime (or lemon juiced)
- 300 ml ice-cold water
- 3–4 slices of cucumber
- 3–4 slices of lime (or lemon)
- 3–4 slices of ginger root
- 4–5 mint leaves
- 1–2 slices of grapefruit
- 1/2 cup of ice cubes
Instructions
- Brew the green tea in 200 ml water, and let it cool completely.
- Prepare the ingredients as described in the ingredients list.
- Mix all the ingredients together.
- Serve and enjoy!
Notes
Best consumed straight away, however, you can take it on the go too.
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Category: Drink
- Cuisine: American
Nutrition
- Calories: 36
One of the flare ups I get from my IBS is often bloating. When I get a really stubborn bloating I make this bloat detox drink.
Although, it’s not technically a smoothie, it really helps me debloat, and I hope it helps you too!
#11. Smoothie For IBS And Weight Loss
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Protein Breakfast Smoothie For Weight Loss
Drinking a protein breakfast smoothie for weight loss is a great way to curb cravings and feel less hungry throughout the day.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 cup/150g of frozen blueberries
- 2 tbsp Greek yogurt (unsweetened)
- 1 tbsp almond butter (unsweetened)
- 1–2 scoops of protein powder depending on serving size (unsweetened)
- 150 ml of almond milk (unsweetened)
Instructions
- Add all the ingredients to a high-speed blender and blitz until smooth. For about 3-4 minutes.
- Serve and enjoy!
Notes
Best consumed straight away, however, you can take it with you on the go too.
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Category: Smoothie
- Cuisine: American
Nutrition
- Calories: 267
- Sugar: 13.4
- Fat: 8
- Carbohydrates: 26.5
- Fiber: 5
- Protein: 26.5
I had a period during a time where I was really stressed and my IBS was flaring up, I couldn’t stop feeling hungry.
I ended up eating a lot, which resulted in weight gain.
I went on the smoothie diet, and I managed to lose quite a lot of weight.
I am a huge advocate of using meal replacement weight loss smoothies, simply because I have personally seen great results with them.
Smoothies For IBS Frequently Asked Questions:
When Is The Best Time To Drink IBS Smoothie?
The best time to drink IBS friendly smoothie is in the morning. Your body will be able to deal with more difficult to digest ingredients (if present) since the smoothie will be consumed on an empty stomach.
How to Make An IBS Smoothie?
It's very important that you identify what ingredients trigger you and what ingredients don't. Once you know what ingredients are ok with your IBS, simple create a delicious smoothie using at least 1 thickening ingredient (e.g banana) and a smoothie base, such as dairy-free milk.
Can Fruit Smoothies Trigger IBS?
Yes, some fruit smoothies may trigger your IBS, if they contain too much fructose. To avoid triggers, choose low-sugar smoothies.