Low FODMAP Blueberry Smoothie

Details
Buying Tips
Dairy Free

This low FODMAP blueberry smoothie is delicious and a great way to start the day. A lot of smoothies that say they are low FODMAP still contain too many servings of fruit for one sitting. We have invested a lot of time creating a great tasting smoothie which only contains 1 & 1/3 servings of safe low FODMAP fruit per serve, which is in line with the amount of fruit Monash University and Kate Scarlata use in their smoothie recipes.

FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

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If you decide to use a soy based ice cream, buy one that is made from soy protein (low FODMAP) and not whole soy beans which could be high FODMAP. You could also swap the ice cream out for plain lactose free yoghurt (make sure it doesn’t contain inulin or high FODMAP sweeteners). 

When using bananas make sure you use common bananas and not sugar bananas.

Check your rice protein powder for high FODMAP sweeteners & additives - you can ordered it online you can’t find it in a health store.

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Make your lemon juice from fresh lemon.

Use soy milk made from soy protein or a different low FODMAP milk substitute (almond milk, hemp milk, rice milk, coconut milk) instead of lactose free milk. Lactose free milk is considered low FODMAP.

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NUTRITION

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Nutrition Per Serve with Lactose Free Milk & Yoghurt:

Calories
242
12.1%
Fat
8.70g
12.4%
Saturates
4.90g
19.6%
Protein
17.90g
35.8%
Carbs
23.00g
7.4%
Sugars
21.0g
Fibre
2.1g
Salt
0.30g
7.5%
Iron
0.54mg
3.0%
Calcium
298.1mg
29.8%
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Nutrition Per Serve (Dairy Free):

Calories
180
9.0%
Fat
4.70g
6.7%
Saturates
0.70g
2.8%
Protein
15.70g
31.4%
Carbs
17.80g
5.7%
Sugars
15.3g
Fibre
3.3g
Salt
0.20g
5.0%
Iron
1.36mg
7.6%
Calcium
295.4mg
29.5%

INSTRUCTIONS

  1. Place the soy protein milk (lactose free milk or milk alternative), frozen blueberries, vanilla soy ice cream (lactose free ice cream or yoghurt) in the blender. If your frozen banana is in a large chunk I would recommend slicing it into smaller pieces so it blends easier. Add the frozen banana, ice cubes, rice protein powder, chia seeds, maple syrup (if using), and lemon juice to the blender.
  2. Blend until smooth.
  3. Serve immediately. It is better to drink this smoothie straight away, otherwise it will melt and separate, which will change the flavour. Note: Before freezing your bananas peel and break them into 30g (1.06oz) pieces.
AUTHOR Alana Scott
REVIEWED BY Kate Watson (RD)

RECIPE COLLECTIONS

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Comments

  • Ashley 23/03/2015 12:37pm (2 years ago)

    This smoothie was delicious and perfect after my morning run!

  • Dianne 27/03/2015 8:33pm (2 years ago)

    Perfect for an after evening exercise class too.

  • Ghena 13/08/2016 7:58pm (13 months ago)

    What brand of rice protein powder do you recommend ?

    • Alana Scott 14/08/2016 3:12am (13 months ago)

      Hi Ghena,

      I use Reactive Pure Rice Protein Powder. You can check it out here: http://www.reactivsupplements.co.nz/products/pure-rice-protein?gclid=CIStkbb3v84CFUoGvAodN0gPyg

      It's quite good but my one comment is that it is a little bit chalky. It's a good option if you can't tolerate isolated whey protein powder.

      I hope that helps!

  • Liz 26/04/2017 8:39pm (5 months ago)

    High in sugar, both natural and added! Soy ice cream/yoghurt, soy milk, maple syrup, and sometimes protein powder have added sweeteners. The fruit, banana and blueberries are naturally sweet. All this combined leads to an overload of sugars! Low fodmap shouldn't equate to unhealthy substitutions.

    • Alana Scott 27/04/2017 9:06pm (5 months ago)

      Hi Liz,
      I can see you are feeling a bit frustrated. It's really important to remember that the low FODMAP diet is not about being sugar free and that some sugar is okay. If you don't want to use the soy ice cream or soy milk option you don't have to - simple choose the lactose free milk and lactose free yoghurt option listed instead. Unfortunately I don't have that luxury as I am having issues with dairy proteins. As for adding maple syrup that is up to you. Health needs vary depending a person's individual situation & if you are concerned about sugars it's a good idea to talk to a dietitian about what is right for you.

      • Abbie 05/05/2017 2:32am (5 months ago)

        Can you use plant based protein powder instead of rice?

        • Alana Scott 06/05/2017 1:41am (5 months ago)

          Hi Abbie,

          Yes you can but you will need to check it does not contain any sneaky high FODMAP ingredients. Let me know if you need help checking the label of your protein powder.

  • Anna 27/07/2017 2:13pm (54 days ago)

    Yum, its like dessert with this recipe. I just added your recipe to a IBS smoothie recipe post that I wrote http://blenderauthority.com/smoothies-ibs-low-fodmap-smoothie-ingredients/

    Lots of great recipes on your site.

    • Alana Scott 27/07/2017 8:19pm (54 days ago)

      Thanks for including my recipe Anna.

  • Shannon 19/08/2017 1:51pm (32 days ago)

    I made a blueberry smoothie last night with around a cup of frozen blueberries, 1 cup of lactose free milk, ginger, lemon juice, 10 grams of L-Glutamine and some maple syrup. I woke up this morning with watery diarrhea. I'm wondering if blueberries are an ibus trigger now.

    • Alana Scott 20/08/2017 7:54pm (30 days ago)

      Hi Shannon,
      I think you probably just over did you portion size of blueberries which has trigger symptoms. Monash University app shows that blueberries are low FODMAP in small 20 berry serves 28g, but become high FODMAP in 40 berries or 60g serves (this is about a cup). I would suggest that you let your symptoms settle and then try again with a small serve of blueberries (if you have kitchen scales try weighing them). Also make sure you are using a pure maple syrup not a maple flavoured syrup. I hope that helps.

  • Carole 14/09/2017 12:52pm (6 days ago)

    Can you use pea protein powder instead of rice protein powder?

    • Alana Scott 14/09/2017 11:06pm (5 days ago)

      Hi Carole,

      Yes you can swap the rice protein powder for pea protein powder if you prefer. Enjoy your smoothie!

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