This low fodmap green smoothie is fresh + delicious! Packed with nutritious leafy greens + low fodmap protein, you’ll love enjoying this smoothie morning, noon or night!
When you’re following the low FODMAP diet, finding snacks + smoothies that not only satisfy cravings but are super delicious can sometimes feel like the ultimate challenge. But not to worry, I’ve got you covered with this low fodmap green smoothie recipe that you can customize to your personal taste any way you like.
As someone who healed their SIBO and IBS through the low FODMAP diet, having healthy low FODMAP snacks + smoothies available and at the ready was always key. Meal prepping breakfast, lunch, dinner and snacks helped take the guesswork out of what to eat and helped ensure that everything I was munching on was helping me move the needle one step closer to my goal of healing my gut. This low fodmap smoothie is the perfect way to pack extra protein + greens into your day!
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Why You’ll Love This Low FODMAP Recipe
- This low fodmap smoothie is incredibly easy to make.
- Only 6 ingredients needed.
- This smoothie is packed with nutrient rich greens + protein.
- This low fodmap green smoothie is the perfect way to start the day!
- It is made without yogurt, without dairy, without banana, without ice and without juice.
- This smoothie is also gluten free and dairy free.
Low FODMAP Smoothie Tips + Tricks
Gather your ingredients
This simple low fodmap protein shake is packed full of nutrients + also easily customizable depending on what phase of the low fodmap diet you’re in. You will need:
- Lactose free milk + water
- Low FODMAP Protein Powder: look for whey isolate protein powders as they are the most low fodmap friendly. I really love Vital Proteins and HUM Nutrition.
- Spinach + Kale: I love mixing fresh with frozen but you could use either or and this low fodmap smoothie would be just as delicious
- Avocado: if you are in the elimination phase, skip this. Avocado is only low fodmap friendly very small servings, 1/8th of the avocado. If you are past the elimination phase like I am and know you tolerate sorbitol then avocado is a great way to get some additional healthy fats into your diet.
- Green Granny Smith Apple: Granny Smith apples are the most low FODMAP friendly. About .8oz of a Granny Smith apple, to be exact, which is typically around 2 small slices. If you’re in the elimination phase, you may want to steer clear for now, otherwise if you tolerate sorbitol like I now do, you can feel free to enjoy!
What if I am in the Elimination Phase of low FODMAP?
If you are currently in the elimination phase of the low FODMAP diet, I would recommend making the following swaps in this low FODMAP smoothie:
- Avocado. Swap for nut butter instead for a dose of healthy fats.
- Apple. Swap for berries for a touch of sweetness. Remember that blueberries are the safest bet + blackberries are high FODMAP.
How to enjoy this low fodmap smoothie
Smoothies are a delicious and nutritious way to start the day! Packed with superfoods like spinach and kale as well as low FODMAP protein powder, you are sure to get the fuel your body needs to power your morning.
Since smoothies are so nutrient-dense, you may experience bloating or discomfort. The best way to avoid this is to avoid drinking with a straw, drinking slowly!
Low FODMAP Tip: Download the Monash FODMAP app so you can check the serving sizes of all your favorite foods to determine whether or not they are low FODMAP friendly. Remember, if you don’t tolerate something, simply omit it! This low FODMAP smoothie would be just as delicious without the apple or avocado if those foods aren’t something you’re able to tolerate at this time.
If you enjoyed this low fodmap recipe you might also like
- Paleo Gluten Free Chocolate Banana Bread
- Grain Free Granola
- Paleo Carrot Cake Muffins
- Gluten Free Crispy Fluffy Pancakes
Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!
Low FODMAP Smoothie (Green Goddess)
- 1/2 cup almond milk or lactose free milk
- 1/2 cup water or additional milk
- 2 scoops protein powder whey isolate or rice protein
- 1 cup frozen kale
- 1 cup spinach
- 1/4 cup avocado optional
- 2 slices granny smith apple optional
- Add all ingredients to a blender + pulse until smooth.