Who doesn’t love a good smoothie? Unfortunately, smoothies can easily sneak in too many FODMAPs before you know it. It’s not a wonder that many of my clients with IBS complain of gut symptoms after having one! One question I get a lot is how to make a low FODMAP smoothie.
Hi! I’m Antonella, a registered dietitian who loves to help people with IBS find relief from their painful gut symptoms and discover the joy of eating again. A smoothie can be a great way to start your day or tie you over to the next meal with a nutritious snack. In this article, I will give you my best tips to make a low FODMAP smoothie and my delicious Café Mocha recipe.
How to prepare a low FODMAP smoothie
Rest assured: it is possible to prepare a smoothie that’s delicious and low in FODMAPs that won’t upset your tummy. Here are a few tips to keep in mind when assembling a smoothie:
1. 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 version of milk, yogurt, and kefir, or choose a low-FODMAP plant-based milk such as almond, oat, or rice milk (check the Monash FODMAP App for appropriate portion sizes).
2. 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 more details on how to select one.
3. 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 of fruit.
4. 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 too much gas.
You don’t need to omit these seeds, but keep the portions to no more than 1-2 tablespoons.
Low FODMAP Café Mocha Smoothie
Ingredients
- 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
Instructions
- Add the milk of choice to the blender, then the other ingredients.
- Blend until smooth.
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Published September 25, 2023. Updated, March 24, 2025.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
