“Just Monkeying Around” Smoothie

FODMAPers… this recipe as is likely not suitable on the low FODMAP diet as almond milk in preliminary testing was tested to be high in FODMAPs. Not a big surprise as the cut-off for almonds is 10 whole almonds. But feel free to swap in coconut or rice milk.

Have you tried almond milk?  I’m really not a big milk drinker but almond milk intrigues me probably ’cause I am a HUGE almond fan.

Today, I thought I would whip up a frozen concoction with almond milk,  a small frozen banana (I toss my overly browned bananas in the freezer, so I always have a stash) and a generous dollop of all natural peanut butter and yum, it was so good.

Almond milk is lactose free, vegan and contains just 40 calories per cup.   My almond milk has added calcium and Vitamin D (Good for bone health) and also is a great source of Vitamin E, an antioxidant…bonus! But, it has very little protein, just 1 measly gram per cup.

So to boost the protein content of my smoothie, I added some peanut butter! I find when I add protein to my meals and snacks, I feel fuller longer!  And since I don’t like feeling hungry, I think that was a good move.  Plus, peanut butter + bananas=  great combo!

I like all natural peanut butter.  It is made with simple ingredients….and for that, I am thankful. I also like unsweetened almond milk.  Less sugar=good.  {Except when it comes to cupcakes and cookies} :)

Care to make my “Just Monkeying Around” Smoothie?

Well, then, here’s the recipe…


“Just Monkeying Around” Smoothie


  • 1 frozen banana, peel removed :)
  • 1/2 cup almond milk (FODMAPers sub in coconut or rice milk)
  • 1 heaping tablespoon all natural peanut butter
  • 3-4 ice cubes


  1. Toss everything into blender.
  2. Blend away until creamy and smooth.
  3. Enjoy.
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Care to share your favorite smoothie combos?



About katescarlata

Registered dietitian with over 20 years experience in the nutrition and wellness field. Digestive health expert. Runner, Writer, Mom of 3, Dog lover especially my chocolate lab, LUCY!

30 thoughts on ““Just Monkeying Around” Smoothie

  1. I am so thrilled that I found your website today. I have been suffering from IBS for several years. I had found very little information that could guide me menu planning. Everything has been an experiment. Try it and see what happens. Now lately I have seen a lot of encouraging information about the FODMAP approach. I cannot afford to see a dietician but wanted to follow the diet and see if it would improve my symptoms. The recipes you have provided are very encouraging. I can’t wait to try them and FODMAPS to see if it will work for me. Thank you again for the blog.

  2. Hi Kimberly,
    I too am a recent convert to the site & just wanted to let you know Ive just completed my 6 weeks on the exclusion part of the low FODMAPS diet. I’ve had IBS for 7 years & it’s the only thing that has worked for me so best of luck with the diet! I’m off for my almond milk smoothy! Thank you Well Balanced.  Food. Life. Travel!

    1. Caroline

      How long were you following it before you felt improved symptoms? Can you share with me so of your menu ideas? I have had a tough few days. I am trying to make meals with chicken breast, vegetable and chicken stock – organic, white rice and mashed potatoes. I am miserable and its the same thing where you don’t look sick so its hard to understand for others.

      1. Oh, I didn’t know that about broth. I thought I was doing good with organic free range chicken broth. I was using Wolfgang Puck brand. Is the bisquick gluten free ok? I made a strawberry cobbler with it, rice milk, sugar and the berries?

  3. Yes, Caroline I have just tried it within the last few weeks. I also have been using rice milk for several years. I have different preferences for different things. Tonight I am trying this smoothie. It looks really yummy. I have had IBS about 5 years. I have some ups and downs with it but have had a tough time since about November. I am ready to get some relief so I am hoping the FODMAPS approach will work.

  4. Great recipe, simple and delish! My favorite combo is similar…
    Great Date Smoothie
    Almond milk (homemade when time!)and coconut water
    1/2 banana
    1 T cashew butter
    1 date
    Pinch of cardamom

    If I’m feeling green I’ll add a slice of avocado or a few spinach leaves. Yum :)

      1. Thanks for bringing up dates, I wasn’t sure if they were FODMAP friendly. When I do use them it’s only 1 at a time. This smoothie is more like a desert!
        Any thoughts on coconut water or milk? I read somewhere that coconut milk was okay if 1/4 cup or less.

      2. I think coconut water and milk are low in FODMAPs–old data had them as containing excess fructose but I think more recent info revealed otherwise.

    1. You are right. I went and read the ingredients. I guess will have to make my own broth. Thanks for the heads up and the snacklist. I still havve to be cautious with tomatoes and I don’t eat red meat….only fish and chicken. I also avoid dairy. I use rice milk instead. This will take some real planning.

      1. And by berries, I refer to blueberry and strawberries NOT blackberries and raspberries which contain FODMAPs. Australia info has raspberries as OK but US data says they are a source of fructose. I imagine they’ll move into the OK list eventually. Planning is definitely key! Just do the best you can do….you can’t expect perfection! :)

  5. I bought your book and read it in 2 days. I am not lactose intolerant nor glueten sensitive so all my symptoms have been labeled under IBS. Anyway, I stopped eating onion and garlic, both items I love and my symptoms are attacking me less often. I am thrilled to see that the green part of the scallion should be OK! Never thought I would be picking onion out but if it continues to help, I will. PS – my hubby doesn’t get it at ALL!

  6. This recipe looks great, but I’m confused about the almond milk because I know we need to be aware of how many almonds we eat. Is that not the same for almond milk?

    1. Thanks Katie for commenting on this smoothie. That was a VERY OLD post when we thought almonds milk was OK– And really the testing is STILL underway for almond milk as we speak but preliminary tests suggest it is high FODMAP. I updated that post to reflect this as well. Glad you brought that to my attention!

      1. Thank you for the clarification! Does that also mean that we FODMAPers shouldn’t replace cow’s milk with almond milk when baking? Or is that different?

  7. Hi Kate, Thanks for all the great info on your site. Above in one of the comments you mentioned raspberries were not OK for the FODMAPS diet (I am starting the elim phase soon), but in the Low Fodmaps Diet book by Sue Shepard they list raspberries as ok for the diet. (I live in the US–not Australia). I’m confused.

    1. Saskia, You must have been looking at very old posts. The diet is evolving and we are learning more about FODMAPs on a regular basis.
      US info had raspberries as having excess fructose so originally I was not sure if I should allow. Since then, I have moved them into the low FODMaP group. Please use my up-to date check list.

  8. I’m also wondering about the almond milk comment above. Might another kind of nut milk be ok? such as hazelnut, mac nut, or pecan? I can’t do any dairy at all and am desperate for a liquid I can use for smoothies, besides just water.

    1. I have not seen data on the other nut milks and I would think that likely most nut milks will run high in FODMAPs–that is because the FODMAPs in nuts are water soluble fibers (fructans and GOS) and they can leach into the liquid in preparation of the milk. We will know for sure when they are adequately tested. For now, I don’t recommend them on the elimination phase. Coconut milk, however has been tested and is low FODMAP –perhaps try that?

  9. Just wondering about the frozen banana in the smoothie – the FODMAP app says ripe bananas are to be avoided? What are your thoughts?

    1. The FODMAP app (Monash) says that Sugar Bananas (ripe) should be limited–this is a different variety from the common banana. The ripe common banana is allowed on the low FODMAP diet -serving size 1 medium.

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