hand pouring green smoothie into glasses

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? And as a vegan dietitian with IBS, I know it’s even harder to feel excited about what you’re eating if FODMAP intolerance is getting in the way.

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 building my archive of vegan low FODMAP recipes. And there is nothing easier than a smoothie for breakfast, so this will help make mornings a LOT easier.

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!

How can I make a low FODMAP vegan smoothie?

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.

How can I make my smoothie more filling?

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!

Which protein powders are 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!

For some of the recipes on my website, I always keep low FODMAP swaps in mind so you might note that a few of them might have a high FODMAP ingredient that I recommend a swap for (like swapping soy milk for almond milk) and others are low FODMAP in their original state!

papaya smoothie with cut limes

Low FODMAP Papaya Lime Smoothie

5 from 1 rating
This fresh and juicy papaya lime smoothie is a mini vacation in a glass! It's vegan and low FODMAP, so it's great for sensitive tummies or folks with IBS too.
Get the recipe
pina colada smoothie in glass with straw

Low FODMAP Pina Colada Smoothie

5 from 1 rating
This sweet-tart pina colada smoothie is creamy yet refreshing and made from just a few simple ingredients. Vegan, low FODMAP and a great on-the-go breakfast!
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blueberry and spinach in glasses with smoothie

5 Minute Blueberry Spinach Smoothie (high iron)

5 from 3 ratings
This satisfying blueberry spinach smoothie is made with iron-rich foods like hemp hearts and soy milk so it packs in 4.5 mg of plant-based iron and 15 grams of plant-based protein per serving (with no protein powder)!
Get the recipe
carrot ginger smoothies in glasses

5 Minute Raw Carrot + Fresh Ginger Smoothie

5 from 1 rating
This energizing ginger carrot smoothie is packed with nutrient-dense, anti-inflammatory ingredients like raw carrot, fresh ginger and a whole orange plus warming spices so it’s enjoyable even on a cold day.
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Dietitian-Approved Strawberry Pineapple Probiotic Smoothie

Packed with gut-healing ingredients like hemp seeds, psyllium and a liquid probiotic, this yummy low FODMAP smoothie is the perfect way to start the day.
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pouring kale smoothie into a glass

Protein Power Kale Smoothie (21g!)

5 from 4 ratings
A creamy, kale smoothie with 21 grams of protein and yummy lemon meringue vibes…but NO Greek yogurt or protein powder. It’s the ultimate low effort, 5 minute energizing breakfast.
Get the recipe
blueberry pineapple smoothie in glass with straw

Satisfying Blueberry Pineapple Smoothie with Coconut Cream

This creamy, refreshing blueberry pineapple smoothie is my dietitian-approved take on the famous Erewhon coconut cloud smoothie. With 13 grams of plant-based protein and 8 grams of filling fiber, this is a gut-friendly smoothie you’ll look forward to each morning!
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cucumber smoothie in glass with mint

Cucumber smoothie with kiwi + mint

5 from 3 ratings
This easy vegan cucumber smoothie recipe with kiwi + mint is high in fibre and so refreshing on a hot day! Makes a great popsicle too.
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Low FODMAP Oatmeal Cookie Breakfast Smoothie – Lauren Renlund RD

This creamy low FODMAP Oatmeal Cookie Breakfast Smoothie is a healthy option while having a flavour that’s reminiscent of a fresh batch of oatmeal cookies! To keep it low FODMAP, measure the almond butter exactly and use an unripe (still a bit green) banana.
Get the recipe
strawberry hemp milk in glass

Nourishing 3 Minute Strawberry Hemp Milk

5 from 1 rating
Ready for a nostalgic treat? This luscious omega 3-rich strawberry hemp milk comes together in 3 minutes with no syrups!
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Pumpkin Spice Smoothie (Low FODMAP) • The Healthy Toast

YAY PUMPKIN!! There are a lot of green smoothies on this list so this is fun. I’m gonna sound like a broken record here buuuuut….make sure the banana is unripe or use just 1/3 of it.
Get the recipe
turmeric green smoothie in glass

5 Minute Turmeric Ginger Smoothie with Greens

4.69 from 19 ratings
Packed with an anti-inflammatory trio of ground turmeric, fresh ginger and greens (baby spinach or kale) this 5-minute breakfast smoothie is the energizing start your need to your day. It’s quick to make, refreshing, and nutritious—another terrific trio!
Get the recipe

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Looking for more Low FODMAP Vegan Recipes?

peanut butter on spoon with banana, cocoa and hemp hearts

12 Low FODMAP Vegan Smoothies: Chocolate Peanut Butter Smoothie

1 Smoothie
Prep Time: 5 minutes
Chocolate and peanut butter is a love language. This low FODMAP vegan smoothie has all of the flavours you crave plus enough protein and healthy fats to keep you feeling satisfied!
4.50 from 4 ratings
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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, (learn about the benefits of 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

Equipment

  • Blender

Instructions 

  • Get ready for some serious effort: blend until smoothie…and enjoy!

Notes

Low FODMAP notes:
1/3 medium ripe banana or 1 unripe (still a bit green) banana is low FODMAP. If you’re not low FODMAP, use a full ripe banana!
Cuisine: American
Course: Breakfast, Drinks, Snack
Author: Desiree Nielsen, RD

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