Dr. Rachel’s Favorite Low-FODMAP Smoothies; Peanut Banana, Wild Blueberry Chia & Strawberry Almond Flax

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Low-FODMAP smoothies are the perfect refreshing, nourishing treat.  You can enjoy one post workout to replenish, or as a breakfast on the go.  I love low-FODMAP smoothies because they can be made so many exciting ways, depending on the mood you are in!  Below are my favorite low-FODMAP smoothie recipes, but feel free to create to your preferences.

A low-FODMAP smoothie is super easy.  Here are some of my suggestions.  Combine:

  • A fruit choice, like 1/2 banana, 10 strawberries, 20 blueberries or 10 raspberries (I like to use frozen fruit for my smoothies) or a combination
  • Low-FODMAP milk (like almond, lactose-free, coconut)
  • A healthy fat and fiber source like 1 tablespoon almond or peanut butter, chia seeds (or low-FODMAP chia pudding) or ground flax seeds (flax is better eaten ground compared to whole for the health benefits)
  • An extra protein source like brown rice protein powder (I use Nutribiotic- check out my low-FODMAP travel tips blog for a picture of this brand) or low-lactose whey protein isolate
    • Check ingredients list to avoid high-FODMAP additives like chicory root or inulin
    • Just be aware that the ones I suggest have not been formally tested for FODMAP levels
  • Any other preferred add ins:
    • Spices like turmeric, cinnamon or nutmeg
    • A few drops of flavorings like vanilla/almond/caramel/orange extract
    • Thickeners like oats, lactose-free yogurt, or 1/2 teaspoon of guar gum
    • Cocoa or espresso powders
  • Ice cubes to help the consistency
  • Sugar or sweetener to taste

These are 3 of my go-to low-FODMAP smoothie recipes.  They are peanut/banana, wild blueberry/chia and strawberry/almond/flax.  These low-FODMAP smoothie recipes are guaranteed to be your favorites too!

Note: to make a ‘layer smoothie’ just freeze for 15-30 minutes after each layer :).

For more recipe ideas, check out over 400 more low-FODMAP recipes on the blog.  You may also love my low-FODMAP Protein Waffles, low-FODMAP flavored yogurt and low-FODMAP Peanut Butter Quinoa recipes.

Be healthy and happy,

Rachel Pauls, MD

Dr. Rachel’s Favorite Low-FODMAP Smoothies; Peanut/Banana, Wild Blueberry/Chia & Strawberry/Almond/Flax; Gluten-free, Vegan

Although these recipes have not been lab tested, a single serving should be low-FODMAP based on the ingredients USING AVAILABLE FODMAP DATA AT TIME OF POSTING

Prep time: 5 minutes per recipe

Servings: 1-2 per recipe

Low-FODMAP Peanut & Banana Smoothie


  • 1 & 1/2 cups low-FODMAP milk (almond for vegan version or lactose-free 2% milk are my favorites)
  • 1 tablespoon peanut butter
  • 1 tsp cinnamon
  • 1 tablespoon sugar
  • 1/3 medium-sized ripe frozen banana (note: banana FODMAP content increases with ripeness.  If you select unripe banana for your smoothie you can safely consume up to 1 medium banana)
  • 1/2 cup ice cubes

Blend all ingredients on high for 1 minute.  Serves 1-2.

Low-FODMAP Wild Blueberry & Chia Smoothie


  • 1 & 1/2 cups low-FODMAP milk (I used almond)
  • 1/3 cup (28g) wild blueberries (I used fresh frozen)
    • since wild blueberries are smaller it is better to weigh than count these
    • can also substitute regular blueberries
    • 40g is one low-FODMAP serving
  • 1 tablespoon chia seeds
    • Hint: can also use low-FODMAP chia pudding- just leave seeds in small amount low-FODMAP milk of your choice overnight in refrigerator, the seeds swell and it turns into a nice pudding; here is a great low-FODMAP Chia Pudding recipe
  • 1 tablespoon sugar
  • 1 tablespoon protein powder (I used Nutribiotic vanilla flavored brown rice protein powder- see the low-FODMAP Travel 10 tip blog for a photo)
  • 1/2 cup ice cubes

Blend all ingredients on high for 1 minute.  Serves 1-2.

Low-FODMAP Strawberry, Almond & Flax Smoothie


  • 1 & 1/2 cups low-FODMAP milk (I used unsweetened almond milk, this is vegan)
  • 1 cup (130g; maximum serving is 65 g) fresh frozen strawberries
  • 1 tablespoon flax seed meal
  • 1 tablespoon almond butter
  • 1 tablespoon sugar
  • 1/2 cup ice cubes

Blend all ingredients on high for 1 minute.  Serves 2.

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