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
Low Fodmap Smoothie [Easy]
Equipment
- 1 Blender We used this one
Ingredients
- 1 Kiwi skin left on if you don't mind it
- 3 strawberries fresh or frozen
- 1/4 English Cucumber diced
- 1 tbsp pumpkin seeds
- 200 ml almond milk unsweetened
Instructions
- Add all the ingredients to a high-speed blender and blitz until smooth.
- Serve and drink up!
Video
Notes
Nutrition
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
Strawberry Banana Blueberry Smoothie
Equipment
- 1 Blender We used this one
Ingredients
- 1 ripe banana
- 1/2 cup75g of frozen strawberries
- 1/2 cup75g of frozen blueberries
- 1 tbsp of milled linseeds flaxseeds
- 1 cup/250ml 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!
Video
Notes
Nutrition
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
Spinach Smoothie For Weight Loss [Keto | No Sugar]
Equipment
- 1 Blender We used this one
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!
Video
Notes
Nutrition
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
Anti-Inflammatory Orange And Turmeric Smoothie
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!
Video
Notes
Nutrition
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
Strawberry Kefir Smoothie
Equipment
- 1 Blender We used this one
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!
Video
Notes
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
Nutrition
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
Banana Flaxseed Smoothie For Weight Loss
Equipment
- 1 Blender We used this one
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!
Video
Notes
Nutrition
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
High Fiber Smoothie For Constipation
Equipment
- 1 Blender We used this one
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!
Video
Notes
Nutrition
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
Carrot Strawberry Smoothie
Equipment
- 1 Blender
Ingredients
- 1/2 cup/75g carrots chunks steamed or boiled
- 1/2 cup/75g frozen banana slices
- 1/2 cup/75g of strawberries trimmed
- 1/4 tsp of turmeric
- 1 cup/250ml of dairy free milk unsweetened
Instructions
- Add all the ingredients to a high-speed blender and blitz until smooth.
- Serve and drink up!
Video
Notes
Nutrition
The reason why I love this carrot strawberry smoothie is because it’s a great way to sneak in more vegetables in 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
Carrot Savory Smoothie Bowl With Toasted Nuts
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
Nutrition
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
Bloat Detox Drink
Equipment
- 1 Blender We used this one
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!
Video
Notes
Nutrition
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
Protein Breakfast Smoothie For Weight Loss
Equipment
- 1 Blender We used this one
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!
Video
Notes
Nutrition
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.
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