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Low FODMAP Breakfast Smoothie
While some breakfast smoothies can be a high FODMAP disaster because of the lactose from milk, sorbitol and excess fructose from fruits, this is one recipe that successfully fits into the elimination phase of a low FODMAP diet.
Top tip: keep fruit intake to 1 serving per meal. In smoothies it is especially easy to overdo fruit, so it’s important to be mindful of the amount you add when making smoothies.
Vegetarian / Gluten free
Serves 1
Prep time 5 - 10 mins
Cook time None
Ingredients
- 1 cup /low FODMAP plant-based milk. Note if you’re using rice milk, limit amount to 3/4 cup)
- 1 serving of low FODMAP fruit – i.e. 1 medium unripe/yellow banana, 20 blueberries, 10 medium strawberries, 10 raspberries, 2 small kiwis.
- 1 serving of protein – i.e. 1 tbsp tahini, 1-2 tbsp peanut butter, 1 tbsp almond butter or protein powder such as 2 tbsp pea protein, brown rice protein.
- Optional – leafy greens like 1/2 cup spinach or kale, or peeled cucumber.
- Optional (to increase fibre*) – up to 2 tbsp chia seeds or 1 tbsp flax seeds or up to ¼ cup of uncooked oats. *Remember to add fibre slowly, if it’s something new to you
Method
- Place all the ingredients in a high power blender and blend.
- Extra water or ice cubes can be added during blending to obtain desired consistency.
