This low fodmap blueberry smoothie for SIBO, IBS, and fatty liver is packed full of nutrients and liver cleansing phytonutrients. One of the underlying causes of SIBO is low bile production due to a sluggish, fatty liver.
Blueberries are one of the best superfoods to reverse fatty liver. They are also one of the highest antioxidant-rich fruits to reduce inflammation and reverse insulin resistance.
The low fodmap blueberry smoothie contains five ingredients: blueberries, firm banana, hemp seeds, almond milk, and 1 tsp honey. It is such a delicious SIBO-friendly smoothie that supports the liver.
Poor liver function can lead to low bile flow, one of the underlying root causes of SIBO. Eating small quantities of blueberries is one of the best ways to reduce inflammation, as they are also one of the top anti-inflammatory foods.
Anyone looking for SIBO smoothie recipes will love this low fodmap breakfast smoothie suitable for phase 2 of the SIBO Bi-phasic diet.
I added hemp seeds as a source of plant protein, as hemp seeds are low fodmap and suitable for the SIBO diet. Hemp seeds are an excellent source of healthy fats, including omega 3, 6, and 9, which play an important role in the body.
Many protein powders contain additives or high fodmap sweeteners, so you have to read labels carefully. Fodmaps can vary in pea protein powders, so to ensure a protein powder is low fodmap, look for a label that says low fodmap. Whey proteins and rice proteins are other great options for low-fodmap protein powders but be sure to check for the low-fodmap label and a pure product free of prebiotics.
Blueberries and SIBO
When it comes to following a low fodmap diet serving size matters, half a cup of blueberries is allowed on phase 2 of the SIBO diet, although only a serving size of 20 blueberries is low fodmap.
Blueberries contain fodmap fructans. If high fructan fruits trigger your IBS symptoms, only eat the recommended portion size of 20 blueberries.
Everyone reacts differently to various fodmaps and portion sizes, so play around with portion sizes that work for you because the ultimate goal is to increase high fodmap foods in the diet without experiencing IBS or SIBO symptoms. In the long term, high fodmap and fiber foods are crucial for a healthy gut, so small amounts of blueberries can be enjoyed while on the SIBO diet, with serving sizes increased as you heal SIBO.
Are bananas low fodmap?
According to Monash University, unripe and firm bananas are low fodmap, yet more than 1/3 cup of ripe banana is high FODMAP; as bananas ripen, the fodmap oligos increase and trigger IBS symptoms. ½ a banana is allowed on phase 2 of the SIBO Bi-phasic SIBO diet, which is a low fermentable diet used to help people overcome SIBO.
I sweetened the low fodmap blueberry smoothie with a tsp of honey, but this is optional. 1 tsp of honey is low fodmap and allowed on both the low fodmap diet and phase 2 of the SIBO diet.
Benefits of this SIBO smoothie
Hemp seeds are an excellent low-fodmap plant-based protein source and high in essential amino and fatty acids. Using hemp seeds to make a SIBO breakfast smoothie is a great way to meet your daily protein requirements.
This SIBO smoothie recipe with blueberries is excellent for healing SIBO as blueberries have been shown to reverse fatty liver. If a liver becomes fatty, bile production becomes hindered, resulting in low bile flow. Poor bile flow is an underlying cause of SIBO as bile is antimicrobial and a natural defense against SIBO.
High-fat diets and saturated fats cause fatty liver and thus worsen IBS and SIBO symptoms. Many people following a restrictive diet such as the low fodmap or SIBO diet eat high fat since fats are not fermentable, but a high-fat diet burdens the liver. Liver and gallbladder health is crucial for overcoming and preventing SIBO.
If you have a fatty liver, SIBO or IBS, this liver-cleansing low fodmap blueberry smoothie is for you! Eating blueberries is great for weight loss, gut health, and fatty liver.
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Low Fodmap Blueberry Smoothie for SIBO
- High speed blender
- ½ cup blueberries
- ½ banana (firm not over ripe)
- 2 tbsp hemp seeds
- ¾ unsweetened almond milk
- 1 tsp honey
- Measure all the ingredients into a high speed blender and blend.