{"id":59561,"date":"2025-04-09T15:13:46","date_gmt":"2025-04-09T15:13:46","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=59561"},"modified":"2025-04-09T15:13:48","modified_gmt":"2025-04-09T15:13:48","slug":"low-fodmap-smoothie-options","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/low-fodmap-smoothie-options\/","title":{"rendered":"Low FODMAP Smoothie Options"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Who doesn\u2019t love a delicious smoothie? If you&#8217;re following the low FODMAP diet and finding it tricky to create the perfect smoothie that\u2019s both tasty and gut-friendly, we\u2019ve got you covered. In this article, we\u2019ll 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!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is a Low FODMAP Diet?&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A <a href=\"https:\/\/cdhf.ca\/en\/understanding-the-fodmap-diet\/\">low FODMAP diet<\/a> is a diet for individuals living with Irritable Bowel Syndrome (IBS) to help reduce unwanted GI symptoms.\u00a0\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In fact, researchers at Monash University (the founders of the low FODMAP diet) found reduced digestive symptoms in&nbsp;<a href=\"https:\/\/www.monashfodmap.com\/about-fodmap-and-ibs\/\" target=\"_blank\" rel=\"noreferrer noopener\">3 out of 4 patients<\/a> when following this diet.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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&nbsp;IBS.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here is a breakdown of the specific types of sugar groupings that easily ferment in the gut, also known as FODMAPs.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What foods are <a href=\"https:\/\/cdhf.ca\/en\/understanding-the-fodmap-diet\/\">FODMAPs found in<\/a>? Let\u2019s break this down further.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Oligosaccharides<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Oligosaccharides are groups of 3-10 long links of sugars, including fructans, and galacto-oligosaccharides (GOS) (<a href=\"https:\/\/www.sciencedirect.com\/topics\/nursing-and-health-professions\/oligosaccharide#:~:text=Eleventh%20Edition)%2C%202020-,Oligosaccharides,raffinose%2C%20stachyose%2C%20and%20verbascose\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>). You can find them in the following:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fructans&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Legumes\u00a0<\/li>\n\n\n\n<li>Grains\u00a0<\/li>\n\n\n\n<li>Cruciferous vegetables\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">GOS&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Some fruit\u00a0\u00a0<\/li>\n\n\n\n<li>Onions\u00a0<\/li>\n\n\n\n<li>Garlic\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Humans lack the digestive enzymes needed to help break down <a href=\"https:\/\/www.monashfodmap.com\/blog\/what-are-oligos\/\" target=\"_blank\" rel=\"noreferrer noopener\">fructans and GOS<\/a>. In someone without IBS, this may only cause some gas, however, an individual with<a href=\"https:\/\/cdhf.ca\/en\/digestive-conditions\/irritable-bowel-syndrome-ibs\/\"> IBS<\/a>, these carbohydrates can cause further discomforts like bloating and stomach pain.\u00a0\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you have IBS, you may be sensitive to neither or both of these carbohydrates, so it\u2019s essential to navigate this with a registered dietitian. &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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\u2019t have a sensitivity.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Disaccharides&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Disaccharides refer to the linkage of two sugar molecules (<a href=\"https:\/\/www.sciencedirect.com\/topics\/biochemistry-genetics-and-molecular-biology\/disaccharide\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a>). Lactose is a common disaccharide and is found in the following:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Milk\u00a0\u00a0<\/li>\n\n\n\n<li>Soft cheese\u00a0<\/li>\n\n\n\n<li>Yogurt\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A sensitivity to lactose in an individual living with IBS is not to be confused with <a href=\"https:\/\/cdhf.ca\/en\/understanding-lactose-intolerance-and-lactose-free-alternatives\/\">lactose intolerance<\/a>. Lactose intolerance is when one lacks the enzyme lactase needed to break down lactose.\u00a0\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In IBS, a sensitivity to lactose occurs because of a functional bowel disorder, not because they lack the enzyme.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Monosaccharides&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Monosaccharides are single sugar molecules that are found in the following:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fruit\u00a0<\/li>\n\n\n\n<li>Honey\u00a0<\/li>\n\n\n\n<li>High fructose corn syrup\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Polyols&nbsp;&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Polyols are sugar alcohols and occur both naturally and synthetically. The can be found in foods like:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Some fruits\u00a0<\/li>\n\n\n\n<li>Some vegetables\u00a0<\/li>\n\n\n\n<li>Artificial sweeteners\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Excessive amounts of polyols in individuals with IBS can pull water through the gut, which produces excess gas.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.monashfodmap.com\/blog\/what-are-polyols\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sensitivity to polyols <\/a>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 <a href=\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/\">low FODMAP diet <\/a>will help you understand which FODMAP you are sensitive to. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Build a Nutrient-Dense Smoothie&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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. &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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. &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thirdly, adding protein to your smoothie is key to building a well-rounded smoothie to help fullness, muscle repair, and maintenance.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Finally, include a source of fat in your smoothie. For example, nut butter, seeds, or avocadoes contain nutrients like omega 3\u2019s and monounsaturated fats that are beneficial for heart health.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here is a simple, nutrient-rich formula you can use each time you make a smoothie:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup of milk or plant-based milk\u00a0<\/li>\n\n\n\n<li>2-3 servings of fruits or vegetables\u00a0<\/li>\n\n\n\n<li>1 serving of protein\u00a0<\/li>\n\n\n\n<li>1 serving of plant-based fat\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Now that you know how to build a balanced smoothie, we\u2019ll go through a list of low FODMAP ingredients so you can easily follow this formula and create your low FODMAP smoothie.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Low FODMAP Smoothie Ingredients\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you are following a low FODMAP diet for symptom relief, here are some low FODMAP smoothie ingredients you can use:\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Low FODMAP Milk Options\u00a0<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.\u00a0\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On the other hand, plant milk can contain several different FODMAPs depending on the type, so stick with our suggestions or use a <a href=\"https:\/\/www.monashfodmap.com\/ibs-central\/i-have-ibs\/get-the-app\/\" target=\"_blank\" rel=\"noreferrer noopener\">trusted FODMAP app<\/a> to be sure.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some\u00a0low FODMAP milk options:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup lactose-free milk\u00a0\u00a0<\/li>\n\n\n\n<li>1 cup lactose-free a2 milk\u00a0<\/li>\n\n\n\n<li>1 cup unsweetened almond milk\u00a0\u00a0<\/li>\n\n\n\n<li>\u00be cup unsweetened rice milk\u00a0\u00a0<\/li>\n\n\n\n<li>1 cup soy protein milk\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">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.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Protein Servings&nbsp;&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some examples of what one serving of <a href=\"https:\/\/www.monashfodmap.com\/blog\/protein-powders-and-ibs\/\" target=\"_blank\" rel=\"noreferrer noopener\">low FODMAP protein<\/a> in a smoothie can look like:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00be cup lactose-free yogurt\u00a0\u00a0<\/li>\n\n\n\n<li>\u00be cup lactose-free kefir\u00a0<\/li>\n\n\n\n<li>1 cup firm tofu (blend well)\u00a0<\/li>\n\n\n\n<li>2 tbsp. Brown rice protein powder\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">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 <a href=\"https:\/\/fodmapfriendly.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">FODMAP Friendly<\/a> certification to ensure you select a suitable protein powder for your needs.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fruit Servings&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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. &nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here is a list of low FODMAP fruits, including serving sizes, that you can add to your smoothies:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 small unripe banana\u00a0<\/li>\n\n\n\n<li>\u00bd cup pineapple\u00a0\u00a0<\/li>\n\n\n\n<li>\u00bd cup frozen blueberries\u00a0<\/li>\n\n\n\n<li>\u00bd cup frozen dragonfruit\u00a0<\/li>\n\n\n\n<li>\u00bd cup ripe frozen guava\u00a0<\/li>\n\n\n\n<li>2 kiwi fruits\u00a0<\/li>\n\n\n\n<li>\u00bd cup papaya\u00a0\u00a0<\/li>\n\n\n\n<li>1 carrot\u00a0<\/li>\n\n\n\n<li>\u00bd cup chopped kale\u00a0<\/li>\n\n\n\n<li>\u2153 cup canned pumpkin\u00a0\u00a0<\/li>\n\n\n\n<li>1 \u00bd cup spinach\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-09T110756.793-1024x461.webp\" alt=\"low fodmaopfruits and vegetables\" class=\"wp-image-59568 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-09T110756.793-1024x461.webp\" alt=\"low fodmaopfruits and vegetables\" class=\"wp-image-59568\"><\/noscript><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Heart Supporting Fats&nbsp;&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Adding a source of fat to a smoothie is vital to creating a tasty, nutritious smoothie! And good news, it\u2019s easy to find low FODMAP nuts or nut butter to add to your smoothie!\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are a few fat options you can add to your low FODMAP smoothie:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u215b avocado\u00a0\u00a0<\/li>\n\n\n\n<li>2 tbsp. Peanut butter\u00a0<\/li>\n\n\n\n<li>1 tbsp. Almond butter\u00a0\u00a0<\/li>\n\n\n\n<li>2 tbsp. Chia seeds\u00a0<\/li>\n\n\n\n<li>1 tbsp. Whole flaxseeds\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Healthy fats like plant-based fats <a href=\"https:\/\/food-guide.canada.ca\/en\/healthy-eating-recommendations\/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods\/choosing-foods-with-healthy-fats\/\" target=\"_blank\" rel=\"noreferrer noopener\">may help prevent disease<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Low FODMAP Smoothies\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here are five versatile low FODMAP smoothies. And remember, as you get comfortable with learning low FODMAP ingredients, don\u2019t be afraid to make your changes!\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Low FODMAP Smoothie with Ginger, Pineapple and Kale\u00a0\u00a0<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ginger is an excellent addition to a low FODMAP diet! In particular, if you\u2019re 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 (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10442508\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18403946\/\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a>)!\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In addition, not only is this low FODMAP smoothie nutritious, but it\u2019s also great on a warm summer\u2019s day! It works well as a snack or paired with some protein like an omelette for a filling breakfast!\u00a0 Check out the <a href=\"https:\/\/www.eastewart.com\/recipes-and-nutrition\/fresh-pineapple-ginger-kale-smoothie\/?fbclid=IwAR3Ip23Old4SgpWanjHGIW_zAvpbooqJH1NlkO_V0u0Z1kExYDf_cKTl81M\">low fodmap smoothie with ginger, pineapple and kale here. <\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Low FODMAP Green Smoothie\u00a0<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">What\u2019s great about this <a href=\"https:\/\/guthealthandnutrition.com\/low-fodmap-green-smoothie\/?fbclid=IwAR3qjjieUIWKCsPy7T7CRNIBvt9p6jm1g-46xUyaAJEMFT2iUCoRIzG8wXo\" target=\"_blank\" rel=\"noreferrer noopener\">low FODMAP green smoothie<\/a> is the use of \u201cunconventional\u201d smoothie ingredients. For example, using leftover fruits and vegetables to create a smoothie is a great way to reduce waste (and save your wallet!).\u00a0\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Further, taste-wise, most greens will work in this smoothie (spoiler alert, you can\u2019t taste them!), but to keep it low FODMAP, stick with 1 cup or less of spinach, swiss chard, or collard greens.\u00a0\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-09T110158.929-1024x461.webp\" alt=\"low fodmap smoothie green\" class=\"wp-image-59566 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-09T110158.929-1024x461.webp\" alt=\"low fodmap smoothie green\" class=\"wp-image-59566\"><\/noscript><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Low FODMAP Papaya Creamsicle Smoothie\u00a0<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Did someone say creamsicle? This <a href=\"https:\/\/www.zestnutritionservice.com\/post\/low-fodmap-creamsicle-smoothie?fbclid=IwAR1Z9fdS1BDSo3AZGb9gSzaGWADJSGgdEUK-AZ5TdvqKRp92ptxgUsvulWA\" target=\"_blank\" rel=\"noreferrer noopener\">papaya creamsicle smoothie<\/a> is an excellent alternative to a creamsicle as it delivers on taste and is nutritious!&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As papaya can be tricky to find at certain times of the year, try replacing it with one small orange and \u00bd an unripe banana.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember, finding a low FODMAP protein powder is critical when adding to your smoothie; follow our tips to find one that is low FODMAP!\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Summer Berry Smoothie&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Summer smoothie, need we say more? This creamy, fruity <a href=\"https:\/\/www.monashfodmap.com\/recipe\/summer-berry-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\">summer berry smoothie<\/a> 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!&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-09T110023.846-1024x461.webp\" alt=\"low fodmap berry smoothie\" class=\"wp-image-59564 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-09T110023.846-1024x461.webp\" alt=\"low fodmap berry smoothie\" class=\"wp-image-59564\"><\/noscript><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Low FODMAP Raspberry Almond Smoothie\u00a0\u00a0<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ok, raspberries are a good example of a fruit that can be high or low FODMAP as it all comes down to serving size.\u00a0\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While 1 cup of raspberries is considered high-FODMAP, \u2153 cup is a low FODMAP serving. Hence, serving size does matter! Luckily, this tasty <a href=\"https:\/\/www.fodmapformula.com\/low-fodmap-raspberry-almond-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\">low-FODMAP raspberry almond smoothie<\/a> only contains \u2153 cup of raspberries and other low FODMAP ingredients.\u00a0\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Fruits to Avoid if you have IBS&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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\u2019s best to avoid high FODMAP fruits until you have determined your specific triggers.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here is a list of high FODMAP fruits you may want to avoid or limit on a low FODMAP diet:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ripe bananas\u00a0<\/li>\n\n\n\n<li>Apples\u00a0<\/li>\n\n\n\n<li>Blackberries\u00a0<\/li>\n\n\n\n<li>Cherries\u00a0<\/li>\n\n\n\n<li>Grapefruit\u00a0<\/li>\n\n\n\n<li>Mangoes\u00a0<\/li>\n\n\n\n<li>Peaches\u00a0\u00a0<\/li>\n\n\n\n<li>Watermelon\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In small serving sizes, these fruits can be included in a low FODMAP diet, but you\u2019ll want to double-check and stick to the appropriate serving size.\u00a0\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Further, adding small portions of high-FODMAP fruits, and other foods for that matter, can lead to <a href=\"https:\/\/www.fodmapeveryday.com\/fodmap-stacking\/\" target=\"_blank\" rel=\"noreferrer noopener\">FODMAP stacking<\/a>. FODMAP stacking is where you add multiple FODMAP foods in one serving.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, having a meal containing fructans, fructose, and sorbitol would be considered FODMAP stacking instead of having a meal just containing fructose.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Store-Bought Low FODMAP Smoothies\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thus, if you\u2019re unsure, your best bet is to avoid \u201cgrab and go\u201d smoothies. However, if you are in a pinch, try the <a href=\"https:\/\/spoonfulapp.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Spoonful app<\/a> which can help you identify low FODMAP foods at grocery stores.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.\u00a0\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Bottom Line&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Smoothies can offer many nutrients like fibre, calcium, omega 3\u2019s and protein, to name a few. Further, you can easily make your own nutritious low FODMAP smoothie at home.\u00a0\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lastly, when shopping for smoothies, look for the Monash University Low FODMAP or FODMAP Friendly certification.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.\u00a0If you are looking for more low FODMAP snacks, see our <a href=\"https:\/\/cdhf.ca\/en\/balanced-low-fodmap-snacks\/\">balanced low fodmap snacks article. <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Who doesn\u2019t love a delicious smoothie? If you&#8217;re following the low FODMAP diet and finding it tricky to create the perfect smoothie that\u2019s both tasty and gut-friendly, we\u2019ve got you covered. In this article, we\u2019ll show you how to craft nutrient-packed low FODMAP smoothies, explore their health benefits, share some easy recipes, and offer shopping [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":59562,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[12,17,53],"class_list":["post-59561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-diet-and-nutrition","tag-fodmaps","tag-tags-ibs"],"acf":{"article_writer":[101]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-09T105849.841.webp","author_info":{"display_name":"Kelsey Cheyne","author_link":"https:\/\/cdhf.ca\/en\/author\/kelsey-cheyne\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Low FODMAP Smoothie Options - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"In this article, we\u2019ll show you how to craft a nutrient-packed low FODMAP smoothie, share some easy recipes, and offer shopping tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cdhf.ca\/en\/low-fodmap-smoothie-options\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low FODMAP Smoothie Options - Canadian Digestive Health Foundation\" \/>\n<meta property=\"og:description\" content=\"In this article, we\u2019ll show you how to craft a nutrient-packed low FODMAP smoothie, share some easy recipes, and offer shopping tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cdhf.ca\/en\/low-fodmap-smoothie-options\/\" \/>\n<meta property=\"og:site_name\" content=\"Canadian Digestive Health Foundation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CDHFdn\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-09T15:13:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-09T15:13:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-09T105849.841.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"3250\" \/>\n\t<meta property=\"og:image:height\" content=\"1463\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Kelsey Cheyne\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:site\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kelsey Cheyne\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/cdhf.ca\/en\/low-fodmap-smoothie-options\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cdhf.ca\/en\/low-fodmap-smoothie-options\/\"},\"author\":{\"name\":\"Kelsey Cheyne\",\"@id\":\"https:\/\/cdhf.ca\/en\/#\/schema\/person\/990293ff50f898caf38644b75a0105aa\"},\"headline\":\"Low FODMAP Smoothie Options\",\"datePublished\":\"2025-04-09T15:13:46+00:00\",\"dateModified\":\"2025-04-09T15:13:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cdhf.ca\/en\/low-fodmap-smoothie-options\/\"},\"wordCount\":1970,\"publisher\":{\"@id\":\"https:\/\/cdhf.ca\/en\/#organization\"},\"image\":{\"@id\":\"https:\/\/cdhf.ca\/en\/low-fodmap-smoothie-options\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2025\/04\/Banners-for-Website-Size-2025-04-09T105849.841.webp\",\"keywords\":[\"Diet &amp; 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