It’s not easy to find yummy, nutritious low FODMAP vegan smoothies on the internet…so I thought I would round up a few for you! These low FODMAP vegan smoothie recipes run the gamut from fresh + green to rich mocha to berry, so there should be something for every craving!
One of the most important things I learned early in my a career as a dietitian is that nutrition advice is all well and good…but if you don’t know how to turn that advice into dinner (or in this case, a smoothie) how are you supposed to follow the eating plan your dietitian recommends?
If you’re vegan, and want to try a low FODMAP meal plan to help you get your IBS symptoms under control, the wonderland of free internet recipes tends to dry up in a hurry, which is why I’m committed to developing more vegan low FODMAP recipes this year. On the path to building up that library for you, I’m rounding up the best of the old internet to get you started on your meal planning.
How to make a low FODMAP smoothie
You’ve got Qs…I’ve got As! Have a question you think I should add to this list? Just share it in the comments!
Plant foods are powerful medicine…but they can also contain a lot of FODMAPs, which is a problem if you’re on a low FODMAP diet! Look for low FODMAP plant food swaps for your favourite high FODMAP ingredients ingredients like oat milk and stick to low FODMAP servings of fruits and vegetables.
Build a smoothie like you would a meal, with adequate fruits + veggies, protein, whole grains (yes!) and healthy fats. Read my guide on building a truly nutritious and satisfying smoothie. And then just keep it low FODMAP!
There haven’t been a lot of protein powders tested by Monash University for FODMAPS. Brown rice protein and HUM Nutrition Core Strength have been tested but I also like Botanica Perfect Protein in Vanilla, which should be low FODMAP because it’s made from low FODMAP ingredients: quinoa, coconut and brown rice. Hemp hearts are a great whole food option for boosting protein and omega 3s.
Feel bloated after smoothies? Be sure to sip slowly, so it takes you 15-20 minutes to finish. Drinking a smoothie too quickly can place a large osmotic load on the gut, leading to bloating. And ‘chew’ each sip! This helps to activate more saliva to start the digestion process.
12 Low FODMAP Vegan Smoothies
SOOOOOOO…I waded through a lot of recipes to get to this list! There were so many smoothies out there that said they were low FODMAP but didn’t actually meet low FODMAP servings. And, because of the smaller ingredient palette available, a bunch of smoothies that were pretty much the same. These are the best of the best, in my opinion! And I am adding new low FODMAP vegan smoothie recipes to this list all the time.
Looking for more Low FODMAP Vegan Recipes?
- 14 Low FODMAP Vegan Breakfast Recipes
- 12 Easy Low FODMAP Snacks
- Five Vegan Low FODMAP Dinner Recipes
- 12 Low FODMAP Desserts
- 17 Low FODMAP Foods That Are Vegan
12 Low FODMAP Vegan Smoothies: Chocolate Peanut Butter Smoothie
Ingredients
- ⅓ ripe banana or use 1 small unripe banana, which is also low FODMAP
- 1 cup of your favourite low FODMAP plant-based milk macadamia, almond or rice
- 2 tablespoons hemp hearts
- 1 heaping tablespoon peanut butter
- 2 heaping teaspoons cocoa
- 1/4 teaspoon cinnamon
- a few ice cubes
Optional, to taste
- 1 tablespoon maple syrup
- 1 shot espresso or 1/4 cup brewed coffee
Instructions
- Get ready for some serious effort: blend until smoothie…and enjoy!
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