This low fodmap strawberry smoothie for people with irritable bowel syndrome is vegan, creamy, and nutritious. It is easy to make the low fodmap smoothie recipe with only five ingredients:
- Strawberries
- banana
- almonds
- hemp seeds
- almond milk.
Anyone on the low-fodmap diet will love this low fodmap strawberry banana smoothie that tastes like strawberry shortcake ice cream in a cup. Yup, it is tasty, healthy, vegan, and the perfect low fodmap breakfast made with healthy ingredients from whole foods. It’s a delicious sweet treat that satisfies a sweet tooth yet contains zero processed sugar!
Adding banana, almonds, and hemp seeds makes this low fodmap strawberry smoothie creamy and satiating—nothing quite like a naturally sweet and creamy strawberry smoothie.
I used frozen strawberries in this smoothie recipe, which was nice and chilled. You can also use fresh strawberries, but add a few ice cubes to chill the smoothie.
Almond milk is a great tasting low fodmap milk that makes the best creamy, lactose-free smoothies! You can also use soy milk or rice milk as a substitute for almond milk.
Are strawberries low fodmap?
Strawberries have been tested to be low fodmap in a 65g serve by Monash University. According to the Monash app, this is five medium strawberries. A 75g serving of strawberries is moderate in fodmaps as this amount of strawberries contains excess fructose. If you are intolerant to excess fructose or experience IBS symptoms after consuming excess fructose, then be sure to stick to the recommended low fodmap portion size of 5 strawberries.
In severe cases of SIBO, people may react to all the fodmaps. Yet, someone further along their healing SIBO journey may only react to specific fodmap foods or very high fodmap foods, so tune in to your body to find out which fodmaps you are reacting to.
Ultimate healing of IBS and SIBO occurs when people can eat high-fodmap foods again without experiencing IBS and SIBO symptoms. The takeaway message is to tune into your body and symptoms and don’t be afraid of high fodmap foods forever. In fact, fiber is crucial for a healthy gut microbiome, including high fodmap foods.
Nutritional Benefits of this low fodmap strawberry smoothie
This strawberry smoothie is the perfect breakfast smoothie and a great way to start your day to feel light yet refreshed with a nourishing drink to start your day. According to cronometer, the low fodmap strawberry smoothie drink only contains 239 calories making this a great low-calorie smoothie that is great for both weight loss and IBS.
The smoothie is also low in saturated fats, which are the worst fats for insulin resistance and fatty liver. Yet, it contains healthy whole food sources of the essential omega 3 and 6 fatty acids. A full serving size includes:
- 7 grams of protein
- 19 grams carbs
- 12 grams fats
The low fodmap smoothie recipe is also high in vitamin B2, B3, B6, folate, vitamin C, D, E, and K. It is also a great source of the following minerals:
- copper
- iron
- magnesium
- manganese
- phosphorus
- potassium
- selenium
One of the reasons I love making smoothies is because the combination of a few simple blended ingredients results in the most nutritious smoothie that is great for digestive issues such as leaky gut and IBS. Smoothies are the perfect source of energy that is easy to digest and absorb.
I also encourage you to utilize the Cronometer App as a tool on your wellness journey. You can import any recipe off the internet into your diary to calculate your intake of all the vitamins and minerals for optimal health while determining what nutrients you need more of.
Think of it as a virtual food diary with added perks. It is fantastic for finding gaps in your diet that can go unnoticed as it compounds throughout the day and gives you a visual of how you nourish your body. All information on cronometer is from accurate and verified sources, so you can feel confident making informed decisions. I love discovering the nutritional benefits of my recipes, such as this low fodmap strawberry smoothie.
Strawberries are an excellent source of vitamin C for immune support and are one of the top antioxidant rich fruits to combat inflammation. Excess inflammation caused by immune system activation leads to tissue damage over time.
Fighting inflammation with antioxidants, vitamin C, and manganese found in strawberries is essential for optimizing health. Manganese boosts the body’s internal antioxidant superoxide dismutase to reduce inflammation further, as manganese is the co-factor for the SOD enzyme.
Folate is required for the MTHFR gene and in strawberries in decent amounts. And if you didn’t know, there is a connection between MTHFR gene mutations and SIBO.
It only takes 5 minutes to measure and blend this creamy low fodmap strawberry banana smoothie for anyone following the low fodmap diet. I kept the smoothie spice free, although vanilla extract powder, cinnamon, and cardamon would blend beautifully in this low fodmap smoothie.
I love starting my day with smoothies as they are fresh, easy, and gentle on the digestive system. Frequently I am not super hungry in the morning, yet I need something to eat as I am a mom of a busy baby.
This low fodmap smoothie hits the spot and is super tasty and easy to make. So bring out your blender, measure all the ingredients, and enjoy this creamy, vegan low fodmap strawberry smoothie.
Low Fodmap Strawberry Smoothie – Creamy, Vegan & Healthy
Equipment
- High speed blender
Ingredients
- 5 medium strawberries (frozen)
- ½ banana
- 6 almonds
- 2 tbsp hemp seeds
- ¾ cup almond milk
Instructions
- Measure all ingredients into a high speed blender and blend for 30 seconds or until smooth and creamy
For more low fodmap smoothie recipes try this low fodmap blueberry smoothie or low fodmap green smoothie!
This recipe looks tasty- but why the small and precise amounts of ingredients? Why 6 almonds and 5 strawberries? 🙂 Otherwise, it looks healthy- hemp seeds in particular make a smoothie nutritious!
Oops, disregard the question. I read the post above the recipe and the question was already answered 🙂
I’m glad you found the answer and sorry for the slight delay, but yes, go ahead and add more strawberries if you are not on a strict low fodmap diet or even more almonds to provide more satiety!
Do I HAVE to add hemp seeds or seeds in general?
No, of course not! But I do love adding hemp seeds for the creamy texture and protein content plus the omega 3 fats. I love hemp seeds but its totally optional 🙂 I would love to hear how you like it without!
can you save this overnight in refrigerator?
I never have but you probably can. I would put it in an airtight container with a lid to prevent oxidation and it might be a bit more runny after being left overnight but it should still taste good!
how about adding ground flaxseed instead of hempseed?
Yes I’m sure that would taste great as well and flax seeds are super nutritious too!