Smoothie Recipes

11 Smoothies For IBS Developed By An Expert

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. 

Smoothies For IBS

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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?

a bowl of fruit salad

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:

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

Low Fodmap Smoothie [Easy]

Ella
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.
We have been there, so we want to share our smoothie recipe that is safe to consume on the low fodmap diet.
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Smoothie
Cuisine American
Servings 1
Calories 297 kcal

Equipment

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
 

Video

Notes

Best consumed straight away.

Nutrition

Serving: 1servingSugar: 17.2gFiber: 5.7gCalories: 297kcalFat: 4.7gProtein: 1.9gCarbohydrates: 33.4g
Keyword ibs smoothie, low fodmap diet, low fodmap recipes, low fodmap smoothie recipe
Tried this recipe?Let us know how it was!

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

Strawberry Banana Blueberry Smoothie

Ella
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.
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Smoothie
Cuisine American
Servings 1
Calories 299 kcal

Equipment

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

Best consumed straight away.

Nutrition

Serving: 1servingSugar: 30.2gFiber: 7.9gCalories: 299kcalFat: 4.9gProtein: 2.9gCarbohydrates: 40.3g
Keyword apple and strawberry smoothie, healthy smoothies, strawberry banana blueberry smoothie, strawberry banana smoothie, vegan smoothies
Tried this recipe?Let us know how it was!

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]

Ella
A delicious and easy spinach smoothie for weight loss for you today. it's keto-friendly, sugar-free and it's thick, and refreshing.
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Smoothie
Cuisine American
Servings 1
Calories 208 kcal

Equipment

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

Best consumed straight away.

Nutrition

Serving: 1servingCalcium: 175mgVitamin C: 14.9mgVitamin A: 3013IUSugar: 4.2gFiber: 10gPotassium: 850mgCalories: 208kcalFat: 13gProtein: 6.4gCarbohydrates: 10.2gIron: 2mg
Keyword green smoothies, keto green smoothie, spinach smothie, weight loss smoothie, weight loss smoothies
Tried this recipe?Let us know how it was!

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 & Turmeric Smoothie

Anti-Inflammatory Orange And Turmeric Smoothie

Ella
Experience the vibrant synergy of zesty orange and turmeric in this anti-inflammatory orange and turmeric smoothie – a health-boosting delight!
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Breakfast, Smoothie
Cuisine American
Servings 1
Calories 199 kcal

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

Best consumed straight away, however, you could refrigerate and drink the next day. Just shake before drinking.

Nutrition

Serving: 1servingCalcium: 30mgVitamin C: 70mgVitamin A: 1000IUSugar: 20gFiber: 5gPotassium: 450mgCalories: 199kcalFat: 1gProtein: 2gCarbohydrates: 40gIron: 0.4mg
Keyword anti-inflammatory, beakfastsmoothie, immune-boosting smoothies, orange smoothie, smoothie, turmeric smoothie
Tried this recipe?Let us know how it was!

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

Strawberry Kefir Smoothie

Ella
A delicious gut-friendly strawberry kefir smoothie recipe that we know you will love, as much as your gut!
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Smoothie
Cuisine American
Servings 1
Calories 299 kcal

Equipment

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

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

Nutrition

Serving: 1servingCalcium: 321mgVitamin C: 89.3mgVitamin A: 89.9IUSugar: 26gFiber: 10gPotassium: 422mgCalories: 299kcalFat: 8.9gProtein: 12gCarbohydrates: 49gIron: 1.7mg
Keyword banana strawberry smoothie, gut friendly smoothie, gut healthy smoothie, healthy strawberry smoothie, kefir smoothie recipe, kefir smoothies
Tried this recipe?Let us know how it was!

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

Ella
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.
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Breakfast, Smoothie
Cuisine American
Servings 1
Calories 280 kcal

Equipment

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

The smoothie is best consumed for breakfast, but it can also be a great after noon snack too!

Nutrition

Serving: 1servingCalcium: 450mgVitamin C: 10mgVitamin A: 900IUSugar: 13gFiber: 9gPotassium: 600mgCalories: 280kcalFat: 16gProtein: 7gCarbohydrates: 32gIron: 2.5mg
Keyword flaxseed smoothie, flaxseed weight loss smoothie, healthy smoothie recipes, weight loss smoothie recipe, weight loss smoothies
Tried this recipe?Let us know how it was!

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

High Fiber Smoothie For Constipation

Ella
Relieve constipation naturally with this high fiber smoothie. Enjoy a delicious blend packed with fiber for better digestion.
Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Course Smoothie
Cuisine American
Servings 1
Calories 334 kcal

Equipment

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

Best consumed straight away, however, you can take it with you and drink it on the go!

Nutrition

Serving: 1servingCalcium: 371mgVitamin C: 26.6mgVitamin A: 1847IUSugar: 22.1gFiber: 13.2gPotassium: 923mgCalories: 334kcalFat: 20.1gProtein: 6.5gCarbohydrates: 34.6gIron: 2.6mg
Keyword constipation relief, fiber smoothie recipe, high fiber smoothie, smoothie for constipation
Tried this recipe?Let us know how it was!

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

Carrot Strawberry Smoothie

Ella
Carrot strawberry smoothie recipe that may sound a bit strange, but it is one you must try before you judge!
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Breakfast, Smoothie
Cuisine Mediterranean
Servings 1
Calories 266 kcal

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
 

Video

Notes

Best consumed straight away, however, you can refrigerate and consume the next day.

Nutrition

Serving: 1servingSugar: 19.8gFiber: 7.7gCalories: 266kcalFat: 1.1gProtein: 5.5gCarbohydrates: 30.2g
Keyword carrot smoothie, carrot strawberry smoothie, healthy, healthy smoothies, smoothie, smoothie with vegetables, vegan smoothies
Tried this recipe?Let us know how it was!

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

Carrot Savory Smoothie Bowl With Toasted Nuts

Ella
This Carrot Savory Smoothie Bowl With Toasted Nuts recipe is loaded with goodness, it's easy to make and so filling & satisfying.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Breakfast, Snack
Cuisine Mediterranean
Servings 1
Calories 340 kcal

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.

Nutrition

Serving: 1servingSugar: 13.2gFiber: 14.3gCalories: 340kcalFat: 12.3gProtein: 9.9gCarbohydrates: 40.3g
Keyword healthy, nutty, savoury smoothie bowl, smoothie, smoothiebowl, suga-free, superfood
Tried this recipe?Let us know how it was!

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

Bloat Detox Drink

Ella
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!
Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Course Drink
Cuisine American
Servings 2
Calories 36 kcal

Equipment

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

Best consumed straight away, however, you can take it on the go too.
 

Nutrition

Serving: 1servingCalories: 36kcal
Keyword antibloat, bloat detox, bloat remedy, detox drinks, detox water
Tried this recipe?Let us know how it was!

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

Protein Breakfast Smoothie For Weight Loss

Ella
Drinking a protein breakfast smoothie for weight loss is a great way to curb cravings and feel less hungry throughout the day.
Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Course Smoothie
Cuisine American
Servings 1
Calories 267 kcal

Equipment

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

Best consumed straight away, however, you can take it with you on the go too.

Nutrition

Serving: 1servingCalcium: 180mgVitamin C: 40mgSugar: 13.4gFiber: 5gPotassium: 120mgCalories: 267kcalFat: 8gProtein: 26.5gCarbohydrates: 26.5gIron: 0.4mg
Keyword berry protein smoothie, breakfast smoothie, breakfast weight loss smoothie, high protein smoothies, smoothies for breakfast, weight loss smoothie recipes
Tried this recipe?Let us know how it was!

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.

Ella
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