Smoothies can be a great (and fun) way to consume nutritious foods for breakfast. Unfortunately on a low FODMAP diet whipping up a quick smoothie can be especially challenging! A lot of smoothies that say they are low FODMAP still contain too many servings of fruit for one sitting. In general you should try to limit your serves of fruit of 1 & 1/3 servings of safe low FODMAP options per meal/snack. 

One serve of fruit equates to: 

1 medium banana 

2 small kiwi

1 medium orange 

2 small mandarine 

1 cup berries or chopped fruits (e.g. pineapple) 

Now that we've cleared that up - lets talk about how to build your smoothies. Believe it or not there is actually an algorithm to making the ultimate smoothie: 

1. Pick 1-2 fruits: banana, berries, pineapple, kiwi... or whatever you love!

2. Pick a liquid: milk (lactose free cow, soy using soy protein isolate not whole soy beans, coconut using milk/ceam not coconut water, almond etc.) or water 

3. Thicken it with: protein powder, use frozen fruit instead of fresh, lactose free yogurt, nut butter, avocado (no more than 1/4 medium serve size)

4. Give it a boost!

--> Add a veggie colour boost: handful raw spinach or grated carrots (TIP start small  - the colour will change without altering the flavour)

--> Add a fiber boost: oats, ground flaxseed, chia seeds

--> Add a flavor boost: vanilla extract, cinnamon, nutmeg, citrus juice or zest, cocao powder, mapel syrup, dried coconut 

Strawberry Coconut Smoothie

1/2 cup low FODMAP milk (add more to reach desired consistency) 

1/3 cup lactose free yoghurt

1 cup frozen strawberries 

1 tbsp dried coconut

1 tbsp chia seeds

1/2 tsp pure vanilla extract

Green Kiwi Smoothie

1/2 cup low FODMAP milk (add more to reach desired consistency)

1/3 cup lactose free yoghurt

1 kiwi, peeled and cut into chunks

1/2 medium frozen banana (firm)

Handful of ice cubes

1/2 lemon, juiced 

1/2 cup baby spinach leaves 

1/2 tbsp 100% pure mapel syrup (optional)

Pina colada Smoothie 

1/2 cup coconut milk (add more to reach desired consistency)

1/2 medium frozen banana (firm)

1/2 cup frozen pineapple chunks 

1/2 - 1 tbsp protein powder (e.g. pea or hemp powder free from high FODMAP additives*)

1 tbsp chia seeds

Banana Peanut Smoothie 

1 cup low-FODMAP milk (add more to reach desired consistency)

1 frozen medium banana (firm)

1 tablespoon peanut butter

¼ teaspoon cinnamon

1/2 cup ice

1/4 cup rolled oats

1/2 tbsp cocoa powder (optional)   

*inulin (dietary fibre), chicory root, fructo-oligosaccharides (FOS), fructose, crystalline fructose, HFCS, isolmalt, xylitol (E967), sorbitol (glucitol, E420), mannitol (E421), maltitol (E965), and other sweeteners ending in ‘ol’