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


  • 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


  1. Place all the ingredients in a high power blender and blend.
  2. Extra water or ice cubes can be added during blending to obtain desired consistency.