Looking for a delicious and gut-friendly treat to beat the heat? These low fodmap popsicles with blueberries are just what you need! They’re easy to make, bursting with blueberry flavor, and perfectly sweetened with maple syrup. The frozen blueberry popsicles are low fodmap, so they’re gentle on your digestive system.
The low fodmap blueberry popsicles are refreshing, hydrating, zesty, and sweet. Just watch your clothes, as these antioxidant-rich popsicles will stain. However, the phytonutrients with deep pigments also provide many health-promoting properties.
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My little girl loves these lemon blueberry popsicles. She also loves coconut water, sour lemons, and maple syrup, so it’s the perfect combination of flavors that melt in your mouth while hydrating your body.
I added coconut water instead of plain water to blend these low fodmap popsicles, as coconut is a bit sweet and makes the best tasting icy popsicles with maximum natural sweetness. Plus, coconut water contains electrolytes that are essential for optimal hydration.
These blueberry popsicles are great for kids as they are low in sugar, free of artificial flavors, and free of high fructose corn syrup. Plus, they are hydrating, making them a great healthy treat for hot summer days that the whole family will enjoy.
The blueberry popsicles are low fodmap, refined sugar free, and so easy to make. The sweetness from maple syrup and the sourness from lemons combine beautifully with blueberries for the best tasting fodmap friendly popsicles that are low fat and low in calories.
Benefits of these Blueberry Popsicles for IBS & Liver Health
This low fodmap blueberry popsicle recipe yields six popsicles, with each popsicle containing:
- 59 calories
- 0 grams protein
- 12 grams carbohydrates
- 1 gram fat
These low fat and low calorie popsicles are not just a delicious treat, they are also packed full of antioxidants to support optimal liver health and weight loss. Blueberries, the star ingredient, are a fantastic low fodmap fruit that is great for anyone on the low fodmap diet for irritable bowel syndrome. So, you can indulge in these popsicles knowing that they are not just a treat, but also a boost for your health.
These blueberry lemon popsicles are not just a healthy low, calorie treat for people with fatty liver who are trying to lose those extra pounds. They are also a great option for those with IBS who are looking for low fodmap options.
Blueberries are a fantastic liver cleansing fruit that is beneficial for liver health. Many people with IBS also unknowingly have fat accumultion in the liver, as studies correlate an association between liver health and IBS.
According to the authors of Mastering Diabetes (a must read book for anyone with diabetes), a low fat diet is one of the best ways to reverse insulin resistance. Professor Roy Taylors’ research shows that a very low calorie diet is one of the fastest ways to reverse fatty liver and, thus, type 2 diabetes. The combination of low fat, low calorie and antioxidant rich blueberries make these low fodmap popsicles the perfect treat for people with IBS and insulin resistance.
Ingredients for the Low Fodmap Popsicles:
- 2 cups frozen blueberries
- 2 tablespoons maple syrup
- 1/4 cup coconut water
- 2 tablespoons lemon juice
How to make the Lemon Blueberry Popsicles:
- Defrost the Blueberries:
- Place the frozen blueberries in a colander.
- Run hot water over the frozen blueberries for a minute to help defrost them and make them easier to blend for a smoother texture.
- Blend the Ingredients:
- Combine the defrosted blueberries, maple syrup, coconut water, and lemon juice in a blender.
- Blend on high until the mixture is smooth and well combined.
- Taste and Adjust:
- Taste the mixture. If you prefer it sweeter, you can add a bit more maple syrup.
- Pour and Freeze:
- Pour the blueberry mixture into popsicle molds.
- Insert popsicle sticks into the molds.
- Place the molds in the freezer for 12 hours or until fully frozen.
- Enjoy:
- Once frozen, remove the popsicles from the molds by running them under warm water for a few seconds to loosen them.
- Enjoy your refreshing and tummy-friendly low fodmap blueberry popsicles!
Tips and Substitutions:
- Add a couple of scoops of collagen powder for a boost of protein without changing the taste or texture of the popsicles.
- Water can be used instead of coconut water, but if you substitute this, you may want to add an extra tablespoon of maple syrup for extra sweetness.
- Swap the blueberries in this recipe for any low fodmap fruit to make a variety of delicious popsicles with different fruit flavors.
Benefits of these Low Fodmap Popsicles for IBS
Anyone on the low fodmap diet for irritable bowel syndrome will be happy to know these popsicles are made with low fodmap ingredients. The low fodmap diet is a diet meant for short term intervention to help manage IBS symptoms by reducing the intake of certain carbohydrates that can cause digestive issues.
Making your own low-fodmap popsicles with simple ingredients is a great way to ensure you don’t accidentally consume high fodmap ingredients in commercial popsicles, such as lactose or high fructose corn syrup.
Blueberries are one of the best low fodmap fruits for people with IBS. They remain low in fodmaps in serving sizes up to 500 grams. This entire blueberry popsicle recipe uses a total of 2 cups, which is equal to 250 grams.
Maple syrup is one of the best low fodmap sweeteners, and two tablespoons, which is the total amounts used, is low fodmap.
Lemons are a fantastic low-fodmap fruit high in vitamin C. Monash University has tested a tablespoon, and fresh lemon juice only becomes moderate in fodmaps in amounts of 2/3 of a cup or more, so two tablespoons, which is the amount used in this popsicle recipe, is within the recommended range.
Coconut water is low fodmap in amounts of 100 mls. This entire low fodmap popsicle recipe uses only 1/4 cup or 59 ml of coconut water.
Rest assured that you are very unlikely to experience digestive symptoms or abdominal pain associated with high fodmap foods when you consume these fodmap friendly popsicles. These lemon blueberry popsicles are not only tasty but also a nutritious, refreshing treat for summer. Enjoy them on a hot day, and share them with family and friends!
If you you have IBS or SIBO be sure to check out my ultimate SIBO resource guide with recipes and must know tips to heal SIBO.
Low Fodmap Popsicles with Blueberries for IBS & Fatty Liver
Equipment
- 1 High speed blender
- 1 6 piece popsicle molds
Ingredients
- 2 cups frozen blueberries (can also use fresh)
- ¼ cup coconut water
- 2 tbsp lemon juice
- 2 tbsp maple syrup
Instructions
- Defrost the frozen blueberries by running them under hot water before placing them in a blender jug.
- Measure all remaining ingredients into a blender and blend until smooth.
- Pour the liquid into popsicle molds and freeze for 12 hours or until frozen.
- When ready to enjoy pull them out of the freezer and run the outside of the popsicle molds under hot water for roughly 30 seconds to help loosen the popsicle from the mold.
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