5 Smoothies for IBS and Low FODMAP Smoothie Ingredients
Drinking healthy smoothies are a great to sooth digestion issues especially if you suffer from IBS. Using a smoothie recipe with specific low foodmap ingredients can improve nutrient absorption in the digestive system and improve overall digestive health.
FODMAPs are a set of identified carbohydrates and restricting their use in diet gives relief to people suffering from Gastrointestinal disorders and more so in the case of Irritable Bowel Syndrome (IBS). This finds its evidence in the fact that the small intestine faces difficulty in the digesting the FODMAPs.
The golden rule when concocting your smoothie for help with easing IBS is to avoid (as far as possible) adding the high FODMAPs as ingredients.
Low FODMAP Ingredients
Below is a list of some of our favorite ingredients that you can safely use for making your digestion-friendly smoothies:
- Banana: The humble Banana is rich in soluble fiber which helps in smoothing the digestion and is also a great ingredient for adding a creamy, sweet texture to your smoothie. Do bear in mind not to use the banana if it is over ripened as the fructose present in it tends to convert to sugars.
- Flaxseed: This has been touted as a wonder seed for a reason, it is loaded with Omega-3 fatty acid and dietary fiber. Both of these are like a balm for the IBS, the oil found in the flaxseed acts as a lubricating agent for the entire digestive tract. The dietary fiber is found in the seed coat. The flax seeds also have a high content of gum components (mucilage), that acts as a support to the intestine as they are water soluble and take the form of a gel after dissolving.
- Berries [inclusive of Blueberries, Cranberries, Raspberries, Strawberries]: The soluble fiber and antioxidants are known to help in IBS. They taste yummy with the added advantage that they have low levels of fructose in them?
- Pineapple: Pineapple contains a compound called Bromelain, which is known to have digestive and anti inflammatory properties, thus benefit people suffering from IBS.
- Citrus category of foods (Grapefruits, Lemons, Oranges, and Limes): The citrus fruits have the soluble fiber in abundance easing the movement of the bowel. The insoluble fiber acts act as a binding agent for the stool and also adds volume. Moreover, the presence of ample Vitamin C in the citrus family gives the additional benefit of boosting the immunity.
- Spinach: Spinach has a low percentage of fermentable carbohydrates, thereby is a help for IBS. The insoluble fiber present in the spinach is also beneficial for the Gastro Intestinal tract. Spinach also protects from stomach ulcers as it creates a protective layer across the mucus and the best-claimed way to consume spinach is as a juice. Spinach is also a very potent help for colon as it helps in cleansing and flushing out the toxins.
- Kale: Detoxification effect of fresh Kale is well appreciated. Moreover, it is also an immunity boosting food owing to the presence of Vitamin C.
- Ginger: The medicinal properties of ginger have been acknowledged and used since the ancient times.Ginger has a digestive enzyme which is known to help Gastro intestinal ailments and is a very potent enzyme to boot. Ginger also helps in toning the muscles of the intestine. Ginger also has anti–inflammatory (reducing inflammation) and anti-spasmodic (curbs vomiting) properties.
Low Fodmap Smoothie Recipes
Now that we have our tray full of ingredients that are low on FODMAPs and shall help in containing irritable bowel syndrome, here are some excellent IBS smoothie recipes to get started with. (Also, see our IBS smoothie recipe infographic at the bottom for quick reference)
EDITOR NOTE – I sized the smoothie recipes below for a typical personal size blender but you can double the amounts for a full size blender.
Soothing IBD Smoothie
A good recipe to start with if you are new to green smoothies. This has a nice sweet taste with bananas and papaya. Kids will love this one.
- 1/2 cup butter lettuce
- 1/2 cup spinach
- ½ banana
- 1 cup papaya
- 1.5 cups water or to desired consistency
Low FODMAP Green smoothie
This delicious spinach and orange smoothie recipe is loaded with healthy ingredients that support proper digestion. It has cleansing, detoxifying, immune boosting, stool binding properties, anti-inflammatory, anti-spasmodic properties and is enriched with fiber.
- 1/2 Cup Spinach
- ½ Cup Kale
- 1 Orange peeled
- 1 Tablespoon of Ground Flax seed
- 1 Tablespoon of Ginger Juice or ½ inch of raw ginger
- Water: Use the water to desired viscosity or thickness
Tropical Energy Booster Smoothie
The ingredients of this smoothie would benefit the sufferers of IBS as it has digestive, energy boosting, properties, anti-inflammatory, and is enriched with soluble fiber.
- 1 Ripe Banana (remember not over ripe)
- 1 Slice of Pineapple
- 1 Tablespoon of Ginger Juice or ½ inch of raw ginger
- Optional: add ½ cup spinach for extra nutrients
- Water: Use the water as per your own choice of viscosity or thickness
Low Fodmap Blueberry Smoothie
This recipe from A Little Bit Yummy is a very tasty IBS friendly smoothie recipe that is almost like a dessert. Low Gluten and dairy free.
Ultimate FODMAP Detox Green Smoothie
A simple green smoothie loaded with healthy ingredients from Fodmap Fun blog. Note: It lists coconut water as an ingredient but that is usually not considered low fodmap so you should substitute it for water or up to 1cup of rice milk.
These are just some of the easy smoothie recipes that you can make for digestive support. Now you are aware of some of our favorite low FODMAP ingredients (along with their benefits) that you can easily get started making IBS friendly smoothies. Smoothies are easy to mix and match ingredients so there is lots of room for error.
Don’t forget to share your favorite smoothie recipes with us! For a complete list of low IBS foods visit this website.