Low FODMAP Green Smoothies

The low-FODMAP diet is a treatment and management protocol for people suffering from irritable bowl syndrome or IBS. The acronym stands for:

Fermentable,
Oligosaccharides (Fructans and Galactans),
Disaccharides (Lactose),
Monosaccharides (Fructose) and
Polyols (Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

In susceptible individuals (usually those with IBS), these “FODMAP” carbohydrate molecules are poorly absorbed in the small intestine. When they reach the large intestine, they feed bacteria and the fiber absorbs water resulting in bloating, gas, abdominal discomfort, pain and other symptoms associated with IBS.

Are Green Smoothies Appropriate For People On The FODMAPS Diet (Or With IBS)?

Everybody is different. Ultimately, you should work directly with a registered dietician or nutritionist to establish an appropriate dietary regimen to treat and manage your IBS. There are some variation in recommendations for people on a FODMAP-restricted diet. Certain “safe” foods might cause problems for you, so there is a bit of experimentation that you’ll need to do to find out what your ideal balance is.

When it comes to green smoothies, the primary offender is fructose, a natural sugar found in all fruit. However, this doesn’t mean that a low-FODMAP diet is a fruit-avoidance diet. There are certain fruits that are considered “low-FODMAP” and safe to use while other fruits and vegetables are “high-FODMAP” and should be avoided or restricted.

The key is portion size. If you have IBS and you are following a low-FODMAP diet plan, then you probably shouldn’t consume large smoothies with a bunch of different fruits in it. Keep your smoothie portions small – like 16 ounces or less and use fruits which are considered to be in the “low-FODMAP” category.

Which High-FODMAP Green Smoothie Foods Should I Avoid?

If you have IBS, avoid putting these ingredients in your green smoothies.

Fruits To Avoid:

– Apples
– Apricots
– Avocados
– Blackberries
– Cherries
– Mango
– Nectarines
– Peaches
– Pears
– Persimmons
– Plums and prunes
– Rambutan/Lychee
– Watermelon
– Never use canned or dried fruits in smoothies. Avoid using fruit juice as well due to excess fructose.

Green Smoothie Vegetables To Avoid:

Beet Greens
Broccoli
Cabbage
Dandelion Greens
Peas
Radiccio Lettuce
Sugar Snap and Snow Peas

Avoid Sweeteners: I don’t recommend ever adding sweeteners to green smoothies, but this becomes even more important if you have IBS and follow a low-FODMAPS diet. Avoid honey, agave and any other sweetener.

What Green Smoothie Foods Are Low-FODMAP?

Using these ingredients in moderation in green smoothies would fit within a low-FODMAP diet plan.

Low-FODMAP Fruits:

– Bananas
– Berries (Blueberries, Cranberries, Raspberries, Strawberries
– Citrus (Oranges, Grapefruits, Tangelos, Lemons, Limes)
– Durian
– Grapes
– Kiwi
– Melons (Cantaloupe, Honeydew)
– Passion Fruit
– Pineapple
– Star Fruit

Low-FODMAP Vegetables:

Leafy Greens (Bok choy, Lettuce*, Endive, Parsley, Silverbeet, Spinach)

– Alfalfa
– Broccoli*
– Carrots
– Celery
– Cucumber
– Ginger
– Pumpkin
– Tomato
– Zucchini*

* Foods marked with an asterisk might be problematic for some people with IBS, despite being in the low-FODMAPS category.

Low FODMAP Smoothie Recipes

If you would like to incorporate green smoothies into a FODMAP diet plan, then keep portions small (no giant meal-replacement smoothies) and use fruits and vegetables from the low-FODMAP category. Avoid using high-FODMAP fruits and vegetables.

Keep your smoothies simple. Use no more than two fruits and one vegetable or leafy green. Do not add protein powder, flax, chia, spirulina or any other additive. Avoid using dairy (due to the lactose) and avoid using store-bought non-dairy milks, especially if sugars have been added. Just use plain water.

Experiment with small smoothies using various foods from the “safe” category and see how your body reacts. Some of the safe foods might actually exacerbate your symptoms while some of the “unsafe” foods are tolerated well. Listen to your own body.

None of the recipes on this page (or on our website) are guaranteed to cause no problem for people with IBS. Use your own judgement. When in doubt, take a small amount of smoothie (rather than drinking the entire recipe) and wait to see how your body responds.

For all of the smoothies below, add the water to your blender first, then the fruit. Hit the “Pulse” button to mix up the fruit, then add the greens and blend on high for about 30-40 seconds, or until smooth.

Banana-Berry Smoothie

– 1 banana, peeled
– 1/2 cup strawberries or blueberries
– 2 handfuls of fresh baby spinach
– 4 ounces (about 120 milliliters) of water

Banana-Kiwi with Bok Choy

– 1 banana, peeled
– 1-2 kiwifruit (start with one, use two if you feel it’s appropriate for your body)
– 1-2 heads of baby bok choy (or two cups chopped bok choy leaves
– 4 ounces (about 120 milliliters) of water

Citrus Bok Choy Smoothie

– 2 oranges
– 1 head baby bok choy (or one cup chopped bok choy leaves)
– 1 stalk of celery
– Splash of water if needed

Alternate: Swap out one of the oranges for a grapefruit, tangelo or tangerine.

Blueberry Melon Smoothie

– 1 cup cantaloupe or honeydew melon
– 1/2 to 1 cup fresh blueberries (or frozen wild blueberries)
– 4 ounces (about 120 milliliters) of water
– Splash of lemon or lime (optional)

Pineapple-Ginger Smoothie

– 1 cup fresh pineapple, cut into cubes
– 1 large stalk of celery
– 1/2 teaspoon grated ginger (use only if ginger does not exacerbate your symptoms)
– 1/2 banana
– 4 ounces (about 120 milliliters) of water

Now that you know which fruits and vegetables are safe or unsafe to use on a low-FODMAP diet, browse my other green smoothie recipes to see find more ideas.


Tracy Russell is the creator of the Green Smoothie Weight Loss Program, The 30-Day Whole Foods Challenge, and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.