Nourishing Smoothies & Smoothie Bowls

Hello FODMAPer & Friends,

Today, I have a great new handout to share with you! I combined efforts with my colleague and dietitian, Toni Fiori to create a low FODMAP smoothie and smoothie bowl mix and match ingredient handout for you. Despite trying to eat plenty of produce, I often fall short on fruit. One way that I tend to consume more fruit is when its blended into a smoothie or smoothie bowl! Look at how inviting this smoothie bowl is…Smoothie BowlWith blended fruit, Greek or lactose free yogurt {per your personal tolerance}, nutrient rich chia and pepitas (hulled pumpkin seeds), this smoothie bowl is so delicious and one of my favorite ways to start the day!

Toni and I created a checklist of nutrient dense, low FODMAP ingredients to include in your smoothie or smoothie bowl concoctions! Bonus: we noted the nutrient and health benefits of the ingredients too!

A word of caution: Not all fruit smoothies or smoothie bowls are low FODMAP. In fact, some commercial (and some homemade) varieties add agave syrup, overload the fruit and veggie portions making them intolerable for those with FODMAP intolerance.  Also, many protein powders add FODMAP containing ingredients such as inulin (chicory root extract) or sugar alcohols to sweeten. Toni and I included a few protein powders that appear low FODMAP per ingredients in our handout (see PDF link below to print handout.)

Smoothies and smoothie bowls made with our Mix and Match Guide are carefully tailored to keep the fruit at the one portion FODMAP limit per meal (though titrate the produce to your personal tolerance–more or less) and provide other ingredient suggestions to ease inflammation and provide nutrient dense ingredients.

What I like best about smoothies and smoothie bowls:

  • They are delicious! Ummm, kind of important!
  • Their liquid consistency can be better tolerated for those with slow stomach emptying.
  • They are nutrient dense–power-packed with antioxidants, vitamins and minerals.
  • They are easily modified to boost or lessen fiber content. (Boost fiber with fiber rich fruits and seeds)
  • Smoothies are easy to take with you on the go.

Russ and I love a flavorful smoothie after our workouts–especially a long run. With a mix of carbs, antioxidants, protein, electrolytes, vitamins and healthy fats, a smoothie can be the perfect refuel.

Strawberry smoothie

Want to check out Toni and my Mix and Match Smoothie and Smoothie Bowl 2 page handout? See link below!

Here is a sneak peak of the first page:

Click HERE for: Mix and Match low FODMAP Smoothie & Smoothie Bowl handout


Kate's Nourishing Blueberry Smoothie Bowl


  • 10 blueberries
  • 4 ounces plain yogurt (Use Greek or lactose free per personal tolerance)
  • 1 teaspoon chia seeds
  • 1/4 cup lactose free milk (LF cow's milk, hemp or almond milk)
  • Ice cubes
  • Garnish:
  • 2 teaspoons chia seeds
  • 1 tablespoon hulled pumpkin seeds (pepitas)
  • 4 very thin slices banana
  • 8 blueberries


  1. In blender, add blueberries, yogurt, 1 teaspoon chia seeds, milk and a few ice cubes, blend until creamy--add water to thin or ice to thicken, to desired consistency.
  2. Pour mixture in small bowl.
  3. Garnish in 'stripes' with pumpkin seeds, chia, thin banana slices, and blueberries.
  4. Fruit content should equate to approximately one "FODMAP" fruit serving, as tolerated

Here are a few more combos you might like to blend up:

Chocolate Peanutbutter Smoothie

1 peeled frozen banana +1-2 tablespoons peanut butter +1 tablespoon oats +2 teaspoons cocoa powder +1 teaspoon cinnamon +1/2 cup lactose free milk or almond milk

Coco-Berry Bowl

10 blueberries, frozen +3 strawberries, frozen  +1 tablespoon chia seeds +1/4 cup lactose free yogurt  +2 tablespoons light canned coconut milk +2-3 ice cubes.  Garnish bowl with 1 teaspoon shredded coconut and 1 teaspoon chia seeds. 

Blueberry Kale Smoothie (modified from my co-authored book, 21 Day Tummy Cookbook, which features low FODMAP recipes. Stay tuned, I have a give-a-way featuring this book next week!)

6 ounces Greek yogurt or lactose free yogurt per personal tolerance +2 tablespoons coconut milk (canned, light) +1 teaspoon pure maple syrup +20 frozen blueberries +1/2 cup kale leaves +1 tablespoon pumpkin seeds +1 tablespoon lemon juice +1 tablespoon water + 3-4 ice cubes

OH….and take a look at Monash University’s new video release on youtube detailing the effects of poorly digested FODMAPs on our intestines, click here.  Very well done, Monash University! 🙂