Low FODMAP Smoothie Recipes for Breakfast
For many of us, mornings are always a rush. Between brushing your teeth, showering, shaving your beard and/or legs, and getting the kids ready for the carpool, squeezing in a healthy breakfast for yourself is a challenge.
Luckily for us following the low FODMAP diet, we can turn to a nutritious and satiating low FODMAP smoothie that’s quick and easy to make, as well as IBS-friendly.
A low FODMAP smoothie is simple to meal prep for, flexible in its ingredients, and arguably the best way to incorporate healthy-but-unsatisfying greens like kale into your diet.
These are some of our favorite low FODMAP smoothie recipes that’ll save you time in the morning, and frequent trips to the bathroom in the evening.
Honeydew-Kiwifruit Low FODMAP Smoothie
Courtesy the Monash University Low FODMAP Diet App, this honeydew-kiwifruit low FODMAP smoothie recipe finally gives two unheralded fruits the spotlight they deserve. This low FODMAP breakfast is packed with energy, keeping your motor running through the morning and midday grind.
½ cup of honeydew (90g) is low FODMAP-friendly for anyone with irritable bowel syndrome, regardless of specific IBS food intolerances. Kiwifruit, both green and gold types, are certified low FODMAP for up to two servings, and safe to eat for the majority of IBS dieters.
If you’re tired of the same old strawberry smoothies, give this unique low FODMAP flavor combo a try!
- ½ cup honeydew melon, peeled and cubed
- ½ kiwifruit, peeled and roughly chopped
- 1 Tbsp lemon juice
- 1 Tbsp soft brown sugar
- 1 cup lactose-free milk or lactose free-yoghurt
- 4 ice cubes
- Put the diced honeydew melon and kiwi in a blender; add the lemon juice.
- Add the sugar, milk or yoghurt, and ice blocks into the blender. Cover and blend until smooth and creamy.
- Pour into chilled glasses to enjoy immediately, or fill up your travel mug for a low FODMAP breakfast on-the-go!
- Don’t let your low FODMAP smoothie stand, as the kiwifruit and milk will start to separate.
- Cantaloupe is a good low FODMAP fruit alternative to its honeydew cousin.
- For extra fiber, you can add 2 Tsbp of oat bran before blending your low FODMAP breakfast smoothie.
Build Your Own Low FODMAP Blueberry Smoothie
This low FODMAP blueberry smoothie courtesy Kate Scarlata is an extremely flexible low FODMAP recipe. Besides the blueberries, the other ingredients are interchangeable to taste, as long as you’re adhering to your low FODMAP food list of serving sizes.
Along with being low in FODMAPs, blueberries are an antioxidant-rich brain booster thanks to the flavonol, anthocyanin, which has been shown to help with memory and slow the aging process.
- 10 blueberries
Here’s where you can get creative. You can double down on the blueberries and toss in 20, or complement the 10 with these low FODMAP fruit alternatives. You can choose based on taste, or the added nutritional benefits they provide; regardless of what you choose, it won’t aggravate your IBS symptoms!
- ½ banana (high in potassium; helps lower blood pressure; lowers risk of stroke and heart disease)
- ½ medium dragon fruit (added vitamin C)
- ½ passion fruit (a strong source of immune-boosting vitamin A and C)
- 5 raspberries (like blueberries, rich in anthocyanins, and ellagitannins, which may help lower risks of cancer)
- 5 medium strawberries (this low FODMAP serving provides all the vitamin C you need for the day!)
- One protein of your choice: 4 ounces of plain Greek yoghurt; 2 Tbsp of peanut butter; 4 ounces of plain, lactose-free yoghurt; 2 Tbsp of walnuts; 10 almonds; 1 serving of egg white protein powder; or 1 serving of whey protein isolate powder.
- Add one immunity booster of your choice: ¼ cup baby spinach or baby kale; 1-2 Tbsp canned pumpkin; 1 Tbsp flaxseeds; 1 Tbsp chia seeds; 1 Tbsp cinnamon; 1-2 Tbsp cocoa powder; 1/8 avocado; or ¼ cup of oats.
- Choose one creamy base: Add ¼ to ½ cup of low FODMAP milk, either coconut milk (canned, light); almond milk; hemp milk; or lactose-free milk.
- It doesn’t get much simpler than this low FODMAP breakfast recipe: Simply add all the ingredients you chose plus your blueberries into the blender, add your creamy base last, and blend.
- Drink & enjoy!
- For a thicker smoothie, use frozen fruits instead of fresh. Frozen fruits get a bad rap, but they’re just as nutritious, seeing as they’re frozen at the peak of their freshness.
- If you don’t have frozen fruit, you can freeze your low FODMAP milk with ice cube trays, and add a few to your smoothie for added flavor and creaminess.
- This low FODMAP smoothie recipe can also translate to a larger, heartier low fodmap smoothie bowl! Simply mix your hodge-podge of low FODMAP ingredients together, leave the blender undisturbed, and swap your straw for a spoon.
Low FODMAP Green Smoothie
A lot of uber-nutritious, health-focused green smoothie recipes not only cleanse our digestive systems, but also our will to live. Indeed, green smoothies have left us with a taste that’s comparable to morning breath.
This low FODMAP green smoothie from our friends at Monash University, however, changes all that. Indeed, ‘yummy’ and ‘green smoothie’ are no longer mutually exclusive.
This particular low FODMAP breakfast combines pineapple and goat’s milk yoghurt (that’s no typo) for an original flavor profile that’ll satisfy taste buds and IBS-sensitive stomachs alike.
- 130g of fresh or frozen pineapple, chopped
- 1 cup of baby spinach
- ¼ cup goat’s milk yoghurt
- 1/3 cup soy protein milk (or lactose-free milk; almond milk; coconut milk)
- 1 Tbsp dried coconut, shredded
- 2 Tbsp chia seeds
- 6 ice cubes
- Toss all of your low FODMAP foods into your trusty blender, and then add the ice cubes. If you’re opting for fresh pineapple, you can add a few more ice cubes for a more refreshing final product.
- Blend until smooth. Sometimes the low FODMAP smoothie may be too cold making it chunky, in which case you can add the low FODMAP milk you chose and continue blending.
- Serve immediately and bon appetite!
- We actually prefer frozen pineapple for this recipe, which you can prep in advance to make your low FODMAP breakfast a cinch. Peel and chop the pineapple, and place on a sheet of baking paper and tray, then throw it in the freezer. Once frozen, put into plastic bags or containers, and put back into the freezer. You should have enough pineapple pieces for a low FODMAP green smoothie for every day of the week!
For more groggy-free low FODMAP breakfast recipes and ideas, visit our low FODMAP recipes section! And for meals throughout the day, we have a whole low FODMAP pantry filled with delicious low FODMAP foods & products!