This low FODMAP smoothie is packed full of antioxidant rich berries and packs an energizing punch. It’s the perfect low FODMAP breakfast recipe to add to your morning routine!
This delicious and refreshing Mixed Berry Energy Boost low FODMAP smoothie is the perfect way to start the day, refuel after a workout, or simply enjoy a cool treat on a warm day. It’s easy to make and requires a handful of ingredients that you can flex in and out as you so choose.
Read on for more info on FODMAPs and the supplements you can add to this scrumptious smoothie!
Why You Should Start The Day With A Low FODMAP Smoothie?
As someone who successfully healed SIBO through a low FODMAP diet, I am a huge proponent for nourishing your body each morning by enjoying a low FODMAP breakfast that is nutritious, energizing, and gentle on your system. Starting your day with a low FODMAP smoothie, like this Mixed Berry Energy Boosting Smoothie, can be so helpful in kick starting digestion as well as a great way to infuse extra servings of vitamin C into your day. Vitamin C has been shown in some cases to help reduce inflammation which is great news when you are following a low FODMAP diet for SIBO or IBS!
What Do I Need to Make This Smoothie?
Here is a list of the fresh ingredients needed for this low FODMAP smoothie:
- Orange or Tangerine Juice. Opt for freshly squeezed here if you can to ensure you are getting ample amounts of Vitamin C without the extra added sugars.
- Mixed Berries. Strawberries, raspberries, and blueberries are the most low FODMAP friendly berries but it is still important to be mindful of serving sizes if you are sensitive to fructans or in the elimination phase. If you are particularly sensitive, you may adjust the amount of berries you add to suit your individual needs. Note that blackberries are high in FODMAPs and best used as a delicious garnish!
- Banana. You might be wondering whether or not you can enjoy bananas on a low FODMAP diet. The short answer is, YES! The longer answer, though, is that you should opt for bananas that are still slightly green in color as this indicates it has not fully ripened and thus is lower in sugars.
Low FODMAP Smoothie Supplement Facts
Additional information on the supplements used in this low FODMAP smoothie:
- Protein Powder. I always add protein powder to my low FODMAP breakfast smoothies because I find it helps me not only reach my daily protein goals, but holds me over just a tad longer until it’s time to eat again (yay!) I am working on a round up of my favorite low FODMAP protein powders, so stay tuned for that, but in the meantime I love to use this tasty Monash University certified low FODMAP protein powder from TumLove. It comes in Chocolate or Vanilla and is also gluten free, vegan and free of sugar alcohols. This link will give you 15% off of your first order if you’re looking to stock up!
- Beetroot Powder. This is a supplement I personally did not start using until after I healed my SIBO. Beets can be high in FODMAPs in certain serving sizes, which you can read more about here, so if you do not tolerate them please skip this supplement. If you do tolerate beets, this is a wonderful supplement to help increase energy, support athletic performance, and may even help to reduce inflammation and aid in digestion.
- Maca Powder. Maca root is rich in iodine and iron, which help support metabolism and healthy cells. It also contains high levels of potassium which can be wonderful for post-workout muscle support as well as supporting healthy digestion. It also has been shown to increase libido in both men and women, so if that’s something you struggle with, you’ll want to add this to your low FODMAP smoothie!
- Ashwagandha. This is one of my personal favorite adaptogens and something I have been taking both in powder and pill form through the guidance of my functional medicine doctor to help support my adrenal fatigue. Ashwaghanda is a root commonly grown in India, the Middle East, and some parts of Africa and is often prescribed for aiding in stress relief and fatigue.
*Remember, you should never start a new supplement routine without first consulting your doctor or trusted dietician.
Low FODMAP Tip: Not all berries are low FODMAP! Blackberries are only found to be low FODMAP in a serving size of just 1 berry. That is why I love to use them as garnishes and opt for lower FODMAP berries like strawberries or blueberries.
Can I Make These Low FODMAP Smoothies Ahead?
This low FODMAP smoothie can be made ahead of time and is a great addition to your meal prep routine. A few tips for making ahead:
- Skip the ice. If you want to meal prep these smoothies, they will keep well in the fridge up to 4 days, however you will want to skip the addition of ice. If your preference is for a frosting beverage, simply add prepared smoothie to a blender with some ice just prior to enjoying.
- Store in glass bottles. For maximum freshness, opt for storing low FODMAP smoothies in glass juice bottles with air tight lids.
Spot The Swaps!: In efforts to help you feel more empowered to spot the FODMAPs and then swap the FODMAPs, take a look below at some delicious berry-filled recipes with tips on how to make them low FODMAP friendly!
- Raspberry Vinaigrette by Marley’s Menu: Swap out the sherry vinegar for apple cider vinegar and reduce the honey to 1 tsp to make this delicious dressing low FODMAP friendly. Remember you can always adjust to tolerance!
- Raspberry Rose Simple Syrup by Elise Tries to Cook: A delicious way to spruce up your favorite low FODMAP alcoholic or non-alcoholic drinks! Simply swap out the white sugar for unrefined cane sugar if white sugar is not tolerated.
- Sparkling Lemon Raspberry Mojito by ChelseaPeachtree: Perfect for when you’re looking for a delicious, refreshing summery cocktail! Simply swap the rum for vodka and the sparkling coconut water for still coconut water if you do not tolerate bubbles.
Would you like to become more savvy and be able to Spot The Swaps? Or maybe you made this low FODMAP smoothie and loved it? Either way I would love to hear from you in the comments! It helps me make sure I am always bringing you the most delicious recipes and useful information!
Mixed Berry Energizing Low FODMAP Smoothie
- 1 cup orange or tangerine juice freshly squeezed if possible
- 1/2 cup filtered water
- 1 cup mixed berries fresh or frozen
- 1/2 medium banana
- 1 scoop vanilla protein powder
- 1 tbsp beet root powder
- 1 tsp maca
- 1 tsp ashwagandha
- Add all ingredients to a blender and blend until smooth.
- Pour into glasses and garnish with fresh berries if desired.