Low FODMAP Smoothie Recipes: 10 Gut-Friendly Smoothies That Won't Cause Bloating
Low FODMAP Smoothie Recipes: 10 Gut-Friendly Smoothies That Won't Cause Bloating
By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist
Most smoothie recipes are FODMAP bombs: banana + mango + honey + milk + yogurt + protein powder with inulin. But smoothies built on the right ingredients are one of the easiest ways to get nutrients, protein, and fiber on a sensitive stomach — especially for GLP-1 patients with reduced appetite.
Key Takeaways
- Berries are the safest smoothie fruits (strawberries, blueberries, raspberries)
- Avoid mango, apple, watermelon, honey, and agave in smoothies
- Use lactose-free milk or almond milk — not oat milk (often has inulin added)
- Add low FODMAP protein powder for a meal replacement
- Take FODMAP digestive enzymes with your smoothie
10 Low FODMAP Smoothies
1. Berry Protein
1 cup strawberries + 1 scoop low FODMAP protein + 1 cup almond milk + 1 tbsp maple syrup
2. Tropical Green
1 cup pineapple + 1 cup spinach + 1/2 banana (unripe) + 1 cup lactose-free milk
3. PB Banana
1 medium banana (firm) + 2 tbsp peanut butter + 1 scoop protein + 1 cup almond milk
4. Blueberry Oat
1 cup blueberries + 1/3 cup oats + 1 tbsp maple syrup + 1 cup lactose-free yogurt
5. Chocolate Recovery
1 scoop protein + 1 tbsp cocoa powder + 1 banana + 1 cup almond milk + 1 tbsp maple
6. Citrus Refresh
1 orange (peeled) + 1/2 cup pineapple + 1 cup spinach + 1 cup water + ice
7. Kiwi Ginger
2 kiwis + 1/2 cup strawberries + 1 tsp fresh ginger + 1 cup coconut water
8. Grape Almond
1 cup grapes + 10 almonds + 1 cup almond milk + 1 scoop protein
9. Carrot Cake
1/2 cup carrots (cooked) + 1/2 banana + 1/2 tsp cinnamon + 10 walnuts + 1 cup almond milk
10. GLP-1 Recovery
1 scoop protein + 1 cup strawberries + 1 tbsp psyllium + 1 cup almond milk + 1 tbsp maple
See our breakfast ideas and protein powder guide.
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