Low FODMAP Smoothie Options

Written by: CDHF

Updated: April 9th, 2025

Who doesn’t love a delicious smoothie? If you’re following the low FODMAP diet and finding it tricky to create the perfect smoothie that’s both tasty and gut-friendly, we’ve got you covered. In this article, we’ll show you how to craft nutrient-packed low FODMAP smoothies, explore their health benefits, share some easy recipes, and offer shopping tips to make it all simpler. Keep reading to discover how to enjoy a low FODMAP smoothie without the worry!

What is a Low FODMAP Diet?

A low FODMAP diet is a diet for individuals living with Irritable Bowel Syndrome (IBS) to help reduce unwanted GI symptoms.

In fact, researchers at Monash University (the founders of the low FODMAP diet) found reduced digestive symptoms in 3 out of 4 patients when following this diet.

So, what are FODMAPs? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols with sugars that easily ferment in the gut. This can lead to unwanted digestive symptoms in people with IBS.

Here is a breakdown of the specific types of sugar groupings that easily ferment in the gut, also known as FODMAPs.

What foods are FODMAPs found in? Let’s break this down further.

Oligosaccharides

Oligosaccharides are groups of 3-10 long links of sugars, including fructans, and galacto-oligosaccharides (GOS) (1). You can find them in the following:

Fructans

Legumes
Grains
Cruciferous vegetables

GOS

Some fruit
Onions
Garlic

Humans lack the digestive enzymes needed to help break down fructans and GOS. In someone without IBS, this may only cause some gas, however, an individual with IBS, these carbohydrates can cause further discomforts like bloating and stomach pain.

If you have IBS, you may be sensitive to neither or both of these carbohydrates, so it’s essential to navigate this with a registered dietitian.

Oligosaccharides are typically good sources of dietary fibre, which is good for regularity and gut health, and you do not need to avoid them if you don’t have a sensitivity.

Disaccharides

Disaccharides refer to the linkage of two sugar molecules (2). Lactose is a common disaccharide and is found in the following:

Milk
Soft cheese
Yogurt

A sensitivity to lactose in an individual living with IBS is not to be confused with lactose intolerance. Lactose intolerance is when one lacks the enzyme lactase needed to break down lactose.

In IBS, a sensitivity to lactose occurs because of a functional bowel disorder, not because they lack the enzyme.

Monosaccharides

Monosaccharides are single sugar molecules that are found in the following:

Fruit
Honey
High fructose corn syrup

Polyols

Polyols are sugar alcohols and occur both naturally and synthetically. The can be found in foods like:

Some fruits
Some vegetables
Artificial sweeteners

Excessive amounts of polyols in individuals with IBS can pull water through the gut, which produces excess gas.

Sensitivity to polyols in those with IBS can vary and depend on the amount consumed throughout the day. Although not everyone with IBS is sensitive to polyols, following a low FODMAP diet will help you understand which FODMAP you are sensitive to.

How to Build a Nutrient-Dense Smoothie

The first step in building a smoothie is choosing a nutrient-rich liquid like milk or plant-based milk. Both are often high in calcium and vitamin D. However, not all plant milk is equal! Aim for one with 30% or more calcium, 45% or more vitamin D, and ideally 8 grams of protein per serving.

Next, add two or three servings of fruit or vegetables. Fruits and vegetables are full of fibre, which is important for helping to keep you full and regular.

Thirdly, adding protein to your smoothie is key to building a well-rounded smoothie to help fullness, muscle repair, and maintenance.

Finally, include a source of fat in your smoothie. For example, nut butter, seeds, or avocadoes contain nutrients like omega 3’s and monounsaturated fats that are beneficial for heart health.

Here is a simple, nutrient-rich formula you can use each time you make a smoothie:

1 cup of milk or plant-based milk
2-3 servings of fruits or vegetables
1 serving of protein
1 serving of plant-based fat

Now that you know how to build a balanced smoothie, we’ll go through a list of low FODMAP ingredients so you can easily follow this formula and create your low FODMAP smoothie.

Low FODMAP Smoothie Ingredients

If you are following a low FODMAP diet for symptom relief, here are some low FODMAP smoothie ingredients you can use:

Low FODMAP Milk Options

Dairy or plant-based milk can be low FODMAP if you choose the right kind! However, lactose is a FODMAP found in dairy milk, so opting for a lactose-free is best if you are sensitive or may be sensitive to this sugar.

On the other hand, plant milk can contain several different FODMAPs depending on the type, so stick with our suggestions or use a trusted FODMAP app to be sure.

Here are some low FODMAP milk options:

1 cup lactose-free milk
1 cup lactose-free a2 milk
1 cup unsweetened almond milk
¾ cup unsweetened rice milk
1 cup soy protein milk

While all these kinds of milk are safe on a low FODMAP diet, double-checking the ingredient list and product is key. For example, when it comes to soy milk, soy protein milk is low FODMAP, but soy milk made with whole soybeans is not.

Protein Servings

Here are some examples of what one serving of low FODMAP protein in a smoothie can look like:

¾ cup lactose-free yogurt
¾ cup lactose-free kefir
1 cup firm tofu (blend well)
2 tbsp. Brown rice protein powder

If you choose to add protein powder, be aware that high-FODMAP ingredients are common. Look for protein powders with the Monash low-FODMAP or FODMAP Friendly certification to ensure you select a suitable protein powder for your needs.

Fruit Servings

Many fruits can be high in FODMAPs as they are often high in fructose and sorbitol (two known FODMAPs). When choosing a low-FODMAP fruit, ripeness can play a role.

Here is a list of low FODMAP fruits, including serving sizes, that you can add to your smoothies:

1 small unripe banana
½ cup pineapple
½ cup frozen blueberries
½ cup frozen dragonfruit
½ cup ripe frozen guava
2 kiwi fruits
½ cup papaya
1 carrot
½ cup chopped kale
⅓ cup canned pumpkin
1 ½ cup spinach

Heart Supporting Fats

Adding a source of fat to a smoothie is vital to creating a tasty, nutritious smoothie! And good news, it’s easy to find low FODMAP nuts or nut butter to add to your smoothie!

Here are a few fat options you can add to your low FODMAP smoothie:

⅛ avocado
2 tbsp. Peanut butter
1 tbsp. Almond butter
2 tbsp. Chia seeds
1 tbsp. Whole flaxseeds

Healthy fats like plant-based fats may help prevent disease.

Low FODMAP Smoothies

Here are five versatile low FODMAP smoothies. And remember, as you get comfortable with learning low FODMAP ingredients, don’t be afraid to make your changes!

Low FODMAP Smoothie with Ginger, Pineapple and Kale

Ginger is an excellent addition to a low FODMAP diet! In particular, if you’re having tummy troubles, ginger may help to ease digestion. In addition, one study noted that ginger might help speed up digestion, so if you are suffering from chronic constipation, ginger is one tool that may help (1, 2)!

In addition, not only is this low FODMAP smoothie nutritious, but it’s also great on a warm summer’s day! It works well as a snack or paired with some protein like an omelette for a filling breakfast! Check out the low fodmap smoothie with ginger, pineapple and kale here.

Low FODMAP Green Smoothie

What’s great about this low FODMAP green smoothie is the use of “unconventional” smoothie ingredients. For example, using leftover fruits and vegetables to create a smoothie is a great way to reduce waste (and save your wallet!).

Further, taste-wise, most greens will work in this smoothie (spoiler alert, you can’t taste them!), but to keep it low FODMAP, stick with 1 cup or less of spinach, swiss chard, or collard greens.

Low FODMAP Papaya Creamsicle Smoothie

Did someone say creamsicle? This papaya creamsicle smoothie is an excellent alternative to a creamsicle as it delivers on taste and is nutritious!

As papaya can be tricky to find at certain times of the year, try replacing it with one small orange and ½ an unripe banana.

Remember, finding a low FODMAP protein powder is critical when adding to your smoothie; follow our tips to find one that is low FODMAP!

Summer Berry Smoothie

Summer smoothie, need we say more? This creamy, fruity summer berry smoothie from Monash makes low-FODMAP smoothie making easy! Similarly, Monash University provides the best information regarding FODMAPs; check them out if you are just starting your journey!

On another note, if you are particularly sensitive to fructans, we recommend sticking with unripe bananas as they are low in fructans and less likely to cause unwanted symptoms.

Low FODMAP Raspberry Almond Smoothie

Ok, raspberries are a good example of a fruit that can be high or low FODMAP as it all comes down to serving size.

While 1 cup of raspberries is considered high-FODMAP, ⅓ cup is a low FODMAP serving. Hence, serving size does matter! Luckily, this tasty low-FODMAP raspberry almond smoothie only contains ⅓ cup of raspberries and other low FODMAP ingredients.

What Fruits to Avoid if you have IBS

Unfortunately, many popular smoothie fruits (the main component of smoothies!) can be high in FODMAPs. So, if you are following a low FODMAP diet for, it’s best to avoid high FODMAP fruits until you have determined your specific triggers.

Here is a list of high FODMAP fruits you may want to avoid or limit on a low FODMAP diet:

Ripe bananas
Apples
Blackberries
Cherries
Grapefruit
Mangoes
Peaches
Watermelon

In small serving sizes, these fruits can be included in a low FODMAP diet, but you’ll want to double-check and stick to the appropriate serving size.

Further, adding small portions of high-FODMAP fruits, and other foods for that matter, can lead to FODMAP stacking. FODMAP stacking is where you add multiple FODMAP foods in one serving.

For example, having a meal containing fructans, fructose, and sorbitol would be considered FODMAP stacking instead of having a meal just containing fructose.

Finally, FODMAP stacking and its potential symptoms are highly individualized, and you should work with a Registered Dietitian. If you are still experiencing symptoms while on a low FODMAP diet.

Store-Bought Low FODMAP Smoothies

Whether in the fridge or freezer at a grocery store, more and more premade smoothie options appear on shelves. While they may be tempting to choose as a quick and easy on-the-go option, it can be challenging to find a low FODMAP smoothie option.

Thus, if you’re unsure, your best bet is to avoid “grab and go” smoothies. However, if you are in a pinch, try the Spoonful app which can help you identify low FODMAP foods at grocery stores.

Further, look for the Monash low FODMAP or FODMAP Friendly certification on a label as these products have been third-party tested and thus can be trusted for a low-FODMAP diet.

The Bottom Line

Smoothies can offer many nutrients like fibre, calcium, omega 3’s and protein, to name a few. Further, you can easily make your own nutritious low FODMAP smoothie at home.

Lastly, when shopping for smoothies, look for the Monash University Low FODMAP or FODMAP Friendly certification.

If you are suffering from IBS consult a healthcare professional like a registered dietitian to see if the low FODMAP diet is right for you. If you are looking for more low FODMAP snacks, see our balanced low fodmap snacks article.