Nourishing Smoothies & Smoothie Bowls

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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 handout? See link below!

Update: the below link is the 2020 updated handout–a great resource!

Click here for Mix + Match Smoothie/ Smoothie Bowl Mix and Match handout


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! 🙂


17 replies on “Nourishing Smoothies & Smoothie Bowls

  • Wendy

    I love smoothies. I have one every morning going by your recipe mix in your 21 Day Tummy Book.
    I’ll have to look at these to see if there is any variety I may want to mix in there.
    Whenever my tummy isn’t feeling very good, I’ll sub in a smoothie. It is always my go to.
    I’m sooooo glad I found it.

  • Sharon

    I bought a big bag of Brazil nuts recently to make Brazil nut butter, I was disappointed to find when I did a little research that it appears you shouldn’t eat too many of them regularly, it seems 1 a day is the limit,the selenium they contain is important, but not too much.

  • Shalev

    Hi Kate,

    As a long time lover of smoothies, I think this chart is great. A wonderful way to obtain all kinds of variety. One note: Ten Brazil nuts seems a bit high to me. One or two Brazil nuts a day is enough to get your daily dose of selenium. With ten, one risks a selenium overdose.

  • Amber

    This is so great. Will hopefully make these next week. I just started Low FODMAP today (planned out my work week meals at least so far) and I already made your Pumpkin Spice Granola bars, Kate! Your site is such a godsend and I’m looking forward to trying some more things here to get myself through the grueling Elimination stage. I’m a bit afraid about reintroducing because I feel it’ll take FOREVER.

    • katescarlata

      Don’t worry about the re-introduction–you can do it in stages if you want. It’s just important that you do try to re-introduce FODMAPs back in to identify your triggers and not over restrict your diet unnecessarily.

  • Theresa

    Hi Kate,
    I’m on day 3 of my Low FODMAP diet, and I am still researching. I find that websites vary in what is considered LOW, MOD, or HIGH FODMAP. Is there a ‘gold standard’ list of ingredients that you follow? Is there a reference you can recommend?
    Another thing, even though I have been eating the select foods, I can never seem to feel full. I am hungry all the time, and I am eating plenty of food. Maybe I am still adjusting? I still have lots to explore, and experiment with recipes. Is there anything that makes you feel full? I have tried upping water intake, but don’t have many snack ideas to try without overdoing it.

    • katescarlata

      Theresa, I suggest you work with a dietitian to guide you–and ensure your meals are well balanced with adequate fiber, protein and healthy fats to keep you satisfied! I love the Monash app as my gold standard tool for what foods are low, mod and high! do you have a smart phone?

      • Theresa

        Thanks Kate! Yes, I do have a smart phone. I will look into the app. Its been almost 2 weeks and I am starting to get the hang of it.

  • Andrew

    This is a very useful guide, thanks so much for creating this and sharing! I am wanting to start having smoothies and was very confused being on the low FODMAP diet. This guide makes it look so simple, very excited to make a smoothie now.

    Thank you!

  • Divya

    Kate, as every your blog is a source of inspiration and delight for me! I’m trying not to resort to protein powders/supplements to make up the short fall, but it’s not easy. Your advocating a sensible, whole food approach where possible is comforting. After having a pretty good year of minimal symptoms, I’m struggling with possible SIBO again. Given the symptom return and severe endometriosis too, maybe smoothies might be easier to digest? Not sure how I feel about putting quinoa (I can’t cope with oats) and fruit through a blender but it would be warm (now that London is COLD!)! I also noticed that soy milk wasn’t on the low FODMAP list – but I’ve had small amounts of it in coffee for years and occasionally go for Alpro custard (YUM!). Should I switch?

    • katescarlata

      Divya–I believe many of the Alpro products are made of soy protein vs the whole soybean–so might be suitable for the low FODMAP diet. In the US, many of our products–such as soy milk–are made with the whole soy bean–making them less likely to meet the low FODMAP diet guidelines. I am sorry to hear that you may be struggling w/ relapsing SIBO—that is never fun.

      • Divya

        You’ve just made me one happy bunny:) I’m paring back on possible triggers until my hospital appointment and I would have felt rather sad to give up my little splash of soy milk in my coffee! Reading up around the therapy area has been a fascinating journey. Relapse is quite likely in a lot of cases, and I know it’s not my fault, but you’re right, not fun. But reading your blog always cheers me up:)

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