I’ve been posting lots about juicing recently but I don’t want to neglect sharing smoothie recipes too. Smoothies are a great way to get fruit and veggies as a blender breaks down the fibre but if they don’t reduce the fibre like juicing does. When I feel well, I always make smoothies rather than juice because we DO need fibre for our digestion, whether we have IBD or not.
My most popular recipe on here is my gut friendly digestion smoothie; that one is designed specifically if you don’t want a super high-fibre smoothie and want something more gentle. This smoothie today is higher in fibre but full of gut friendly ingredients and is suitable for the low FODMAP diet.
I know not everyone who follows me on the low FODMAP diet and it has limitations (I’ve talked about this here) but it can be hard to find low FODMAP smoothie recipes and most of my other recipes aren’t, so I thought I’d balance things out with this fruity low FODMAP smoothie.
An added bonus is this recipe is DAIRY FREE! That’s right, it is made with dairy free yogurt and almond milk. Rich honey (optional but 1 teaspoon is low fodmap) and sweet berries is the perfect combo for any smoothie. Take this meal on the go or enjoy it as a healthy snack. It’s also got turmeric which I add to everything, since is known to help with inflammation, regulate cholesterol and heart health! And nope, you won’t even be able to taste it.
Is this Low FODMAP smoothie recipe good for my gut?
Yep, it’s high in fibre, contains protein (from the nut butter), contains turmeric (great for inflammation) and chia seeds are great for your gut microbiome too!
However, it isn’t suitable if you’re on the low residue diet or flaring because it is high in fibre which isn’t suitable for everyone. I’d recommend something like my pumpkin pie smoothie instead as it’s much more gentle. Or take a look at my free juicing for digestion ebook.
In turn, chia seeds are high in fibre so if you’re new to them perhaps use a smaller quantity at first to ensure you don’t react.
How is suitable for the low FODMAP diet?
All the ingredient quantities are low FODMAP friendly. You don’t need to use bananas but 1 unripe banana is safe. Similarly, all the fruit quantities are safe, as in one teaspoon of honey ( or just use pure maple syrup instead). Use whichever nut butter you’d like.
Get the recipe…
This low FODMAP berry smoothie is high fibre and great for your gut.
- 1 unripe banana
- ½ cup/ 60g Strawberries
- 1/4 cup/ 30g Blackberries
- ½ cup/30g Blueberries
- 1 teaspoon honey (raw, I used a piece of actual comb in mine!)
- 2 tablespoons organic nut butter
- 1 teaspoon Turmeric
- 1 teaspoon of Chia Seeds
- ½ cup/30g dairy-free yogurt
- 1 cup of Almond Milk (You can use more or less depending on how thick you want your smoothie to be)
Add all the ingredients (except honey and chia seeds)
Turn your blender to the smoothie setting. Add ice if you like it extra cold.
Blend for 30 seconds to 1 minute.
Pour into a glass and top with a drizzle of honey and chia seeds.