This low fodmap protein smoothie with cacao powder is the best IBS protein shake that satisfies a chocolate craving and contains 19 grams of protein. The low fodmap chocolate smoothie is perfectly creamy and contains the essential omega three fats for brain health and omega six fats. It only takes 5 minutes to measure and blend this low fodmap 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 seven simple smoothie ingredients: raw cacao powder, banana, almond milk, walnuts, hemp hearts, maple syrup and collagen powder. 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 and collagen powder..
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 an important nutrient involved in methylation, a process that helps the body produce S adenosylmethionine (SAMe). SAMe serves as a methyl donor for the PEMT pathway, which helps the body produce phosphatidylcholine. Phosphatidylcholine is required for healthy bile production and bile flow.
Since bile has antimicrobial properties that help regulate bacteria in the small intestine, supporting methylation and phosphatidylcholine production may play an important role in maintaining digestive health and reducing factors that can contribute to SIBO. Learn more in this post about MTHFR and SIBO.
Hemp seeds are an excellent source of plant protein and essential fatty acids, including anti-inflammatory omega-three fats.
I added 10 grams of collagen powder to boost the protein content in this low fodmap protein smoothie. If you prefer to make a vegan smoothie you can omit the collagen powder or use an alternative low fodmap protein powder.
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 that is beneficial for blood sugar balance. 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 smoothies for gut health, check out my full roundup of refreshing IBS friendly smoothies.
Low Fodmap Protein Smoothie – Vegan and Creamy
Equipment
- High speed blender
Ingredients
- ½ banana (frozen
- ¾ cup almond milk
- 2 tsp cacoa powder
- 3 walnuts
- 2 tbsp hemp seeds
- 10 grams unflavored collagen powder
- 2 ice cubes
- 2 tsp maple syrup
Instructions
- Measure all the ingredients into a high speed blender and blend for 20 seconds. Pour into a glass and enjoy!
The shake was delicious. I added one packet of Splenda to offset the bitterness of the cocoa.
So glad you enjoyed it!