12 Low FODMAP Vegan Smoothie Recipes

Name: 12 Low FODMAP Vegan Smoothies: Chocolate Peanut Butter Smoothie
Prep time: 5 min
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; 1 tablespoon maple syrup; 1 shot espresso (or 1/4 cup brewed coffee)

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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?

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!

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! And I am adding new low FODMAP vegan smoothie recipes to this list all the time.

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.

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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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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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Low FODMAP Fruit & Veggie Smoothie – Joe Cross

Kiwis, Cucumber and Pineapple, oh my!

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Pineapple Green Smoothie Bowl – Delicious as it Looks

This Pineapple Green Smoothie Bowl is Low-FODMAP and very refreshing. Get a serving of spinach and dress it up with your choice of toppings!

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Turmeric Ginger Smoothie with Greens | Desiree Nielsen RD

To keep this smoothie low FODMAP, all you have to do is reduce the 1/2 banana to a 1/3 of a banana! Or, use an unripe (still a bit green) banana.

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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.

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The FODMAP Everyday Low FODMAP Green Kiwi Smoothie – FODMAP Everyday

This FODMAP Everyday Green Kiwi Smoothie is our signature drink featuring sweet and tart kiwi and grapes as well as greens. Vitamin and fiber packed.

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Blueberry Smoothie — Holly Tree Kitchen

I really wanted to include a blueberry smoothie, so heads up: you need to keep the blueberries to just 1/4 cup, not 1/2 cup as the recipe states. So I recommend adding 1/3 of a ripe banana for extra flavour and texture.

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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.

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Low FODMAP kale and orange smoothie – She Can’t Eat What

Kale and orange are such a fresh and grounding pairing…you know the drill re bananas.

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DOWNLOAD YOUR FREE LOW FODMAP STARTER KIT HERE!

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 mins

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!