Smoothies and FODMAPs
Who doesn’t love a good smoothie? Especially when it includes coffee and chocolate? Indeed, a smoothie can be a great way to start your day or tie you to the next meal with a nutritious snack. Unfortunately, a smoothie can easily sneak in too many FODMAPs at once before you know it. It’s not a wonder that many of my clients complain of gut symptoms after having a smoothie.
How to prepare a low FODMAP Smoothie
Rest assured – it’s not impossible to prepare a smoothie that’s delicious and low in FODMAPs that won’t upset your tummy. And this recipe is a great example. Here are a few tips to keep in mind when assembling a smoothie:
Beware of the fruit. It’s common for recipes to feature lots of fruit in a smoothie and become high in FODMAPs. Fruit contributes both sweetness and texture (think: banana or avocado). But too much fruit can be troublesome if you don’t tolerate fructose or sorbitol, two FODMAPs found in many fruits. The key is to keep the portions small. A good rule of thumb is no more than half or three-quarters of a cup, but check the Monash FODMAP App for appropriate portion sizes of various fruits.
Consider the base. Most smoothie recipes call for milk, kefir, or yogurt and, if lactose is one of the FODMAPs you don’t tolerate, this could be a problem. You can opt for the lactose-free versions of milk, yogurt, and kefir, or choose a low-FODMAP plant-based milk such as almond, oat, or rice in the appropriate portion sizes.
Check your protein powder. You don’t always need a protein powder to make a smoothie, but if you are using one, make sure it doesn’t include any high-FODMAP ingredients, such as high-FODMAP fibers or sweeteners. See My Guide to Choosing a Low FODMAP Protein Powder for specific tips.
Don’t overdo the fiber. Flax and chia seeds are often added to a smoothie to boost the fiber, which is a great idea. However, if you add too much, your smoothie could become high in FODMAPs and you might experience bloating or uncomfortable gas. You don’t need to omit seeds but keep them to 1-2 tablespoons.
Café Mocha Smoothie
- 1/3 cup unsweetened almond milk or lactose-free milk
- 1 oz 28 g chocolate-flavored protein powder
- 1 tsp unsweetened cocoa powder
- 1 tsp instant coffee regular or decaf
- Half of a small firm frozen banana sliced
- 1 tbsp almond butter
- Add the milk of choice to the blender, then the other ingredients.
- Blend until smooth.