• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Amber's Natural Nutrition
  • Home
  • Healing SIBO
  • Healing Foods
  • Genetics
  • Insulin Resistance
  • Recipes

Best Low Fodmap Protein Smoothie with Cacao

September 16, 2021 by Amber

low fodmap chocolate smoothie

This low fodmap protein smoothie with cacao powder is the best IBS protein shake that satisfies a chocolate craving and contains 21 grams of protein. The low fodmap chocolate smoothie is vegan and contains the essential omega three fats for brain health and omega six fats. It only takes 5 minutes to measure and blend this smoothie that I formulated for people with irritable bowel syndrome and IBS symptoms.

A great way to start your day is with this low fodmap protein smoothie that is simple, delicious, creamy, low fodmap, and SIBO friendly! You can also use it as an IBS protein shake any time of day to curb any hunger cravings and pick up your energy levels.

If your looking for meal replacement shakes, this plant protein smoothie is for you as it is low carb, an excellent source of low fodmap protein, and high in healthy unsaturated fats that will keep you satiated for hours while providing you with essential vitamins and minerals including the B vitamins and magnesium which are crucial for keeping your energy levels up!

The low fodmap chocolate smoothie is made with only five simple smoothie ingredients: raw cacao powder, banana, almond milk, walnuts, and hemp hearts. Enjoy the smoothie shake as a quick healthy breakfast you can take on the go.

Benefits of this low fodmap protein shake recipe

This IBS protein shake is full of nutritional powerhouse foods, such as hemp seed protein, which is my favorite low fodmap protein source. I prefer whole food protein sources, especially hemp seeds.

According to Cronometer, the low fodmap protein smoothie contains all the B vitamins except B12 but is exceptionally high in B1, B3, B6, and folate. It is also a great source of vitamin D, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. Folate is a crucial nutrient for the MTHFR gene to prevent SIBO and IBS.

Hemp seeds are an excellent source of plant protein and essential fatty acids, including anti-inflammatory omega-three fats.

Walnuts are another rich source of omega-three fats for brain health. The addition of walnuts provides an ultra-creamy texture and healthy fats to keep you satisfied and energized with long-lasting energy.

Cacao powder is an excellent source of magnesium which is a prevalent nutritional deficiency essential for preventing obesity and type 2 diabetes. This smoothie contains 313 mg of magnesium, almost the recommended daily intake. Be sure to make this low-fodmap chocolate smoothie full of magnesium if you find yourself craving chocolate while on the low-fodmap diet!

Bananas are fodmap friendly when firm and not overripe, although 1/3 of a ripe banana is low fodmap according to research at Monash University. An unripe banana or firm banana is low in the fodmap oligo-fructans.

As bananas ripen, the fodmap content of oligo-fructans increases, making ripe bananas high fodmap, but a medium sized firm banana is considered a low-fodmap serving. Cacao powder and bananas are like two peas in a pod. They combine beautifully together to make an ultra-creamy low fodmap IBS protein shake.

The banana naturally sweetens this low fodmap chocolate smoothie perfectly. Half a banana is allowed on phase 2 of the SIBO diet, making this SIBO friendly smoothie recipe suitable for phase 2 of the Bi-phasic diet.

Tips and substitutions for the low fodmap protein smoothie

I added ice cubes to make this low fodmap smoothie chilled as I did not have frozen bananas on hand. Using a frozen banana is optional to make a cold smoothie.

Almond milk is a delicious low fodmap milk that tastes amazing in creamy smoothies and shakes, but you can substitute it with another non-dairy milk such as rice milk which is low fodmap in 3/4 cup serving size.

Unsweetened soy milk is another low fodmap milk that is great to make this low fodmap protein shake recipe as 1 cup of soy milk contains 9 grams of protein!

Additional low fodmap protein sources that you could add include vitessence pea protein isolate, which Monash University has tested to be low fodmap in a serving size of 75 grams. Sprouted brown rice protein powder is also low fodmap in a serving size of 2 tablespoons.

You could also add small amounts of peanut butter, which complements banana and cocoa powder. The original recipe tastes amazing, but never be afraid to tailor this IBS protein shake to suit your needs and taste buds 🙂

Enjoy this perfect breakfast smoothie anytime you crave chocolate, especially on a hot summer day!

For more low fodmap smoothie recipes, try this SIBO friendly orange carrot smoothie or low fodmap blueberry smoothie🙂

This low fodmap papaya smoothie for weight loss is excellent for gut health and IBS as well!

low fodmap chocolate smoothie

Low Fodmap Protein Smoothie – Vegan and Creamy

This low fodmap chocolate smoothie is excellent for anyone following the low fodmap diet or SIBO diet. It is creamy, vegan and so yummy. If your ever craving chocolate try making this low fodmap smoothie with cacao powder that is rich in magnesium and anti-oxidants! It only takes 5 minutes to measure and blend up this delicious low fodmap protein smoothie!
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Breakfast, smoothies
Cuisine American, Low FODMAP Diet
Servings 1

Equipment

  • High speed blender

Ingredients
  

  • ½ banana
  • 1 cup almond milk
  • 1 tsp cacoa powder
  • 3 walnuts
  • 2 tbsp hemp seeds
  • 2 ice cubes

Instructions
 

  • Measure all the ingredients into a high speed blender and blend for 20 seconds. Pour into a glass and enjoy!
Keyword low fodmap chocolate smoothie, low fodmap smoothie
Tried this recipe?Let us know how it was!

Also, be sure to sign up for my gut health guide and gain access to my FREE resource library with recipe E-books for SIBO and IBS.

Filed Under: Low FODMAP Recipes, Recipes, SIBO Recipes, Smoothies

Previous Post: « Liver Cleansing Low Fodmap Salad with an Almond Butter Lime Dressing
Next Post: Benefits of Magnesium for Weight Loss and Insulin Resistance »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hey! I’m Amber, a nutritional therapy consultant helping people to improve digestion, beat the bloat and lose weight. Sharing weight loss tips, gut health tips and whole food recipes that are gluten-free.

Learn more

Grab My Gut Health Guide

Popular posts

Bile and SIBO: The Underlying Root Cause of SIBO

The Best Tips for Liver Detox and Weight Loss

The Best Liver Cleansing Foods to Detox Your Liver Naturally

How to Reverse Insulin Resistance Naturally for Easy Weight Loss

The Connection Between a Choline Deficiency Fatty Liver and PEMT Gene Mutation

DISCLAIMER
This site utilizes cookies and contains affiliate links.

The information provided on Amber’s Natural Nutrition is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Amber’s Natural Nutrition is not liable for how the information is used and cannot be held responsible or guarantee any results. You alone are solely and personally responsible for the results, and your success depends primarily on your own effort, motivation, commitment, and follow-through. Amber’s Natural Nutrition is simply serving as a coach, mentor, and guide to help you reach your own health and wellness goals through simple holistic remedies and healthy lifestyle changes.

Footer

  • Home
  • Blog
  • About
  • Consulting
  • Contact
  • Privacy Policy
  • Services
  • Breakfast Recipes
  • Healthy Snacks
  • Salads and Dressings
  • Healthy Soups
  • Smoothies
  • Low FODMAP Recipes
  • Healthy Treats
  • Beverages
  • Dinner Recipes

Healthy Recipes

hibiscus tea lemonade

Hibiscus Tea Lemonade – Liver Cleansing & Refreshing

air fryer granola - oil free and sugar free

Air Fryer Granola – Oil-free & Sugar-free

simple fruit platter

Simple Fruit Platter – That Looks and Tastes Amazing

Copyright © 2023 Amber's Natural Nutrition