Low Fodmap Blueberry Smoothie for SIBO, IBS, and Liver Health

This low fodmap blueberry smoothie for SIBO, IBS, and liver health is packed full of nutrients and liver cleansing phytonutrients. The 6 ingredient IBS smoothie is vegan, low fodmap and healthy! The low fodmap blueberry smoothie contains six ingredients: blueberries, firm banana, hemp seeds, almond milk, lemon juice and 1 tsp maple syrup. It is such a delicious SIBO-friendly smoothie that supports the liver.

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This IBS smoothie has a balanced flavor that is slightly earthy yet satisfying from the hemp seeds, giving it a more grounding and creamy texture. The addition of lemon juice brightens the smoothie and helps prevent it from tasting muted or flat. It adds just the right amount of freshness while still keeping the smoothie low FODMAP and easy to enjoy.

One of the underlying causes of SIBO is low bile production due to a sluggish liver and gallbladder. Blueberries are one of the best superfoods for a healthy liver diet and they are also one of the highest antioxidant-rich fruits to reduce inflammation and reverse insulin resistance.

Poor liver function can lead to low bile flow, one of the underlying root causes of SIBO. Eating 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 smoothie suitable for people with IBS who are following the low fodmap 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 if you want to add additional protein to this IBS friendly smoothie.

According to Cronometer, this low fodmap blueberry smoothie for IBS contains:

• 322 calories
• 7 grams of protein
• 40 grams carbohydrates
• 11 grams fat

and is highest in:

• Manganese
• Copper
• Vitamin E
• Selenium
• Magnesium

This IBS friendly smoothie is well balanced and provides a mix of carbohydrates, healthy fats, and plant based protein to help keep you satisfied. It is also rich in key vitamins and minerals, especially manganese, which plays a role in the antioxidant enzyme superoxide dismutase that helps the body manage oxidative stress.

Blueberries are naturally high in antioxidants that support overall health, including liver health, making this smoothie a simple way to add more nutrient dense foods into your day. Whether you enjoy it as a light meal, snack, or breakfast, it is an easy option to support digestion and keep your energy levels steady.

Fresh blueberries cost a pretty penny but I buy wild organic blueberries at Costco for an affordable price and always have them stocked in my freezer. However any type of frozen blueberries are perfect for this low fodmap blueberry almond milk smoothie.

Are Blueberries Low Fodmap

Blueberries are a fantastic low fodmap fruit to include in your diet if you are on the low fodmap diet. 125 grams or 1 cup of blueberries has been tested by Monash University and is low fodmap.

Even better news is that blueberries remain low fodmap in serving sizes up to 500 grams and should be well tolerated by most people with IBS. 1 cup of blueberries is uses in this smoothie recipe for IBS which is within the recommended range.

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 maple syrup, but this is optional. 1 tsp of maple syrup is low fodmap and allowed on the low fodmap 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.

Studies reveal a link between Liver Health and IBS so if you have a struggling liver, SIBO or IBS, this low fodmap blueberry smoothie is for you! Eating blueberries such as this IBS friendly smoothie is great for liver health.

This nutritious and antioxidant rich blueberry smoothie for IBS is packed with key vitamins and minerals, including manganese, copper, vitamin E, selenium, and magnesium. It also contains essential fats from hemp seeds, including omega 3 and omega 6, which help support overall health and keep you feeling satisfied.

Support your gut and liver health with this gut friendly IBS smoothie with blueberries. Made with antioxidant rich blueberries and nutrient dense ingredients, it is an easy way to support digestion, energy, and overall wellness. For more low FODMAP smoothies for gut health, check out my full roundup of refreshing IBS friendly smoothies.

Low Fodmap Blueberry Smoothie for SIBO and IBS

This low fodmap blueberry smoothie is great for anyone on the low fodmap diet. The 6 ingredient IBS friendly smoothie is vegan, liver healthy, and nutritious.

5 from 1 vote

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Breakfast, smoothies

Cuisine Low FODMAP Diet

Servings 1

Equipment

• High speed blender

Ingredients

  

1x2x3x

• 1 cup frozen blueberries
• ½ banana (firm not over ripe)
• 2 tbsp hemp seeds
• ¾ unsweetened almond milk
• 1 tsp maple syrup
• 1 tbsp lemon juice

Instructions

 

• Measure all the ingredients into a high speed blender and blend.

Notes

I used Pure Harvest unsweetened activated almond milk for this low fodmap smoothie recipe. I also used frozen blueberries but you can use fresh as well. If you use fresh blueberries add a couple cubes of ice. 

Keyword low fodmap blueberry smoothie, low fodmap smoothie, SIBO smoothie

Tried this recipe?Let us know how it was!

For more SIBO recipes you may also like this sweet potato smoothie, low fodmap carrot orange smoothie or low fodmap chocolate smoothie.