The best smoothies are not just tasty and refreshing; they’re also packed with tons of nutrients and fiber that will keep you feeling full and energized throughout the day. The best part?
You can whip up any one of these low FODMAP smoothies in about 5 minutes flat! You’ll be ready to take on your day in no time! Here are five amazing low FODMAP smoothie recipes you can make at home, completely from scratch!
What are FODMAPs?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Put simply, these are complex carbohydrates that cannot be absorbed well by some people. When they remain in our digestive systems they can cause a range of symptoms including bloating, pain and excessive wind.
If you have irritable bowel syndrome (IBS) or any related issues you may want to try eliminating high-FODMAP foods from your diet to see if it makes a difference – and smoothies are a great way to do that.
The Benefits of FODMAP Friendly Foods
Studies show that low-FODMAP diets help ease irritable bowel syndrome (IBS) symptoms. The general premise is that some people, particularly those with IBS, have trouble digesting certain types of carbohydrates, specifically fructose and polyols.
Not only can they cause cramping and gas in people with IBS, but they are also thought to contribute to symptoms like chronic constipation and bloating. Low-FODMAP diets aim to eliminate foods that contain high amounts of these carbs in order to relieve stomach pain and other related symptoms.
Although they haven’t been extensively tested on a large scale, emerging research suggests these high-FODMAP foods may be a major culprit behind IBS in many patients.
Who should drink smoothies with low FODMAP ingredients?
There are certain individuals who need to limit their fodmap consumption. People with lactose intolerance or IBS (irritable bowel syndrome) often experience relief from symptoms when reducing intake of high-fodmap foods like onion, garlic, wheat and legumes.
Whether you’re one of these people or not, if you want a nutritious, energizing drink that tastes amazing without fruit – look no further than a low fodmap smoothie. Here are three simple low fodmap smoothie recipes to try today!
Did you know that on average, we only consume 40% of our food? Just think about how much more our bodies could benefit from daily smoothies if we ate all 100% of it!
With so many delicious low fodmap ingredients to choose from such as avocado, flaxseed oil and vanilla beans, there really is no reason why everyone shouldn’t be drinking them every day.
In fact some experts recommend eating 1⁄4 cup pints of blended vegetables per day – just do it in liquid form for maximum absorption.
Here’s How to make a great tasting low FODMAP smoothie
Start with your base, low fodmap fruit. This is usually going to be some kind of banana or avocado. There are a few other options out there but these two work great and taste awesome!
Next, get creative with your additions. Add in fats like coconut milk or ghee to bring out all that flavor. Add in vegetables and herbs too if you want a savory smoothie like cauliflower or kale! Feel free to add in any additional protein that you might want as well!
It really depends on how you are using it. If you’re using it for a snack before a workout, I recommend adding in some kind of plant based protein powder along with other ingredients so it’s more filling.