I find over and over again that people think low FODMAP has to be boring, restrictive, and monotonous (I did too), but the most helpful piece of advice I can offer you is to focus on what you can ADD to your diet and lifestyle, rather than what you have to subtract. That is why I created 6 amazing, delicious, and easy-to-digest smoothies for you to try! I am a firm believer you can eat your fruits and veggies and they can taste like ice cream too.
Feel free to make any substitutions as you wish! All of them would be great with whatever low FODMAP nut/seed milk you wish to use. You can also check out my favorite low FODMAP protein powders on my Amazon Page or in this blog post.
Also, some of my favorite low FODMAP smoothie additions are:
papayas: when someone's intestinal tract is nervy from inflamed nerves caused by troublemakers all along the gut lining, papaya soothes those nerves, allowing the inflammation to reduce. This improves the absorption of nutrients into the bloodstream to head up the liver. The red-pigment phytochemicals in papayas allow liver cells to become more agile and versatile so the liver can function at its best
carrots: a quick liver refueling source of glucose that's attached to minerals and vitamins. They're higher in antiseptic phytochemical compounds that inhibit the growth of unfriendly microorganisms.
cucumbers: allies to the liver due to their ability to hydrate it. Your liver's always in need of living water that's filled with minerals & other nutrients, because your liver keeps your blood hydrated. It relies on sources such as cucumbers for that living water. This minimizes dirty blood syndrome by helping reduce fats and toxins inside of dirty blood. Phytochemical compounds in cucumbers act as anti-inflammatories to the small intestines and colon. Make sure to peel cucumbers before using!
zucchini: very similar to cucumber in certain ways. as it is also helpful for liver hydration. Zucchini also have a mild liver-purging effect, allowing the liver to squeeze out poisonous troublemakers safely. It's also soothing to the intestinal tract walls and a beneficial gallbladder food.
1. Chocolate Peanut Butter Mocha Frosty
What you will need:
- 1/2 frozen green banana
- 1/2 cup frozen papaya
- 1/2 cup steamed & frozen zucchini
- 3 slices frozen cucumber
- 1 scoop @22daysnutrition peanut butter protein
- 1 tbsp cacao powder
- 1 cup coconut milk + 1 tbsp @jot coffee
- Topped with my homemade sunbutter granola
2. Pumpkin Sunbutter Mocha Smoothie
What you will need:
- 1/2 cup frozen papaya
- 1/2 cup frozen pumpkin cubes
- 1/2 cup frozen carrots
- 2-3 slices frozen cucumber
- 1 tbsp @sunbutter
- 1 cup coconut milk
- 1 tbsp @jot coffee
- 1 scoop @silverfernbrand chocolate protein (Code: NIKKI15)
- Topped with my salted chocolate chagaccino granola
3. Detoxing Mint Java Chip Smoothie topped with Vanilla Hemp & Pumpkin Seed Protein Balls
Smoothie Ingredients:
- 1/2 frozen green banana
- 1/2 cup frozen papaya
- 1/2 cup frozen carrots
- 3 chunks frozen cucumber
- Pinch of cilantro microgreens
- 1 cup coconut milk
- 1 tbsp @jot coffee
- 1 scoop chocolate protein
- 1 tsp spirulina
- Dash of peppermint extract + cacao nibs
Papaya is great for digestion and both cilantro & spirulina are great for detoxing the body
Protein Ball Ingredients:
- 1 cup gf rolled oats
- 1/2 cup walnuts
- 1/8 cup @eatonhemp hemp hearts
- 2 scoops vanilla protein
- 1/2 cup @88acres pumpkin seed butter
Blend the first 3 ingredients together in a food processor until you get a chunky flour consistency. Add protein and blend again until incorporated and then add the pumpkin seed butter and blend until it becomes doughy then roll into balls! I like to keep mine in the freezer but the fridge is fine too!
4. Delicious Pink Smoothie
What you will need:
- 1/2 frozen green banana
- 1 @pitayafoods dragon fruit pack
- 1/2 cup frozen carrots
- 2-3 frozen cucumber chunks
- 1 cup almond milk
- 1 scoop vanilla protein
5. Low FODMAP Strawberry Banana Mocha Smoothie
What you will need:
- 1/2 frozen green banana
- 10 frozen strawberries
- 1 cup frozen spinach
- 3-4 chunks of peeled frozen cucumber
- 1 cup almond milk
- 1 tbsp @jot coffee
- 1 scoop @silverfernbrand chocolate protein (Code: NIKKI15)
6. Blueberry Mocha Smoothie
What you will need:
- 1/2 frozen green banana
- 1/3 cup frozen wild blueberries
- 1/2 cup frozen spinach
- 2-3 frozen cucumber slices
- 1 cup coconut milk
- 1 tbsp @jot coffee
- 1 scoop @nuzest_usa coffee protein
- 1 tbsp cacao powder
- 1 tsp maca powder
Let me know which one is your favorite! You can also find many more smoothies recipes on my Instagram or under "Smoothies" in the Recipes tab!