LOW-FODMAP (IBS-Friendly) Green Smoothie


Good day clean beauties! 

I apologize for not posting very often this week. I’ve been busy wrapping up clients here in Canada and packing up for LA. I’m heading back to la la land on Monday to join my love for the next while and I simply cannot wait. As much as I’ve loved my time here, I miss the California landscape and the convenient accessibility of fresh vegetable juice almost anywhere you go! I think I may need to blog about my favorite healthy spots in LA. What do you think? 

Today I wanted to share a smoothie recipe with you that is particularly beneficial for those who are experiencing irritable bowel syndrome (IBS). I want to go into FODMAPS in a little more detail in future posts but for now I’ll touch base on the basics/their role in IBS. 

Eating low-FODMAP foods is part of a common treatment and management protocol for people suffering from irritable bowl syndrome or IBS. The acronym stands for:

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

In susceptible individuals, these “FODMAP” carbohydrate molecules are poorly absorbed in the small intestine. When they reach the large intestine, they feed bacteria resulting in fermentation leading to symptoms like bloating, gas, abdominal discomfort/pain etc. 

Smoothies & IBS 

I remember when smoothies were my ultimate enemy. Shocking! This was when my IBS was at its worst. Every time I drank a smoothie I felt ill. This was so confusing to me at the time (before I became a nutritionist) because smoothies were supposed to be the epitome of health and wellness. A big part of my healing process was avoiding all high-FODMAP foods, including the ones I was previously including in my daily (bloat-inducing) smoothies. Safe to say, I was able to enjoy smoothies again using “safer” ingredients and still enjoy them (this recipe in particular) when I’m feeling like my digestion isn’t working up to par. 

When it comes to smoothies, the primary offender is fructose, a natural sugar found in all fruit. If you’re experiencing IBS, I highly encourage you to ditch high-fructose fruits in your smoothies and stick with low-fructose fruits in moderation for a touch of sweetness. The real key is portion size. If you have IBS then you probably shouldn’t consume large smoothies with a bunch of different ingredients in it. Keep your smoothies simple and portions small. Experiment various low-fodmap food combinations to find out what your ideal balance is. 

High-FODMAP Smoothie Ingredients To Avoid 

If you have IBS or experiencing digestive issues that have gone undiagnosed, avoid putting these ingredients in your smoothies.

Fruits To Avoid:

  • Apples
  • Apricots
  • Avocados
  • Blackberries
  • Cherries
  • Mango
  • Nectarines
  • Peaches
  • Pears
  • Persimmons
  • Plums and prunes
  • Rambutan/Lychee
  • Watermelon

Vegetables To Avoid:

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

 LOW-FODMAP Smoothie Ingredients OK 

Include these in moderation. I recommend 1 or 2 fruit only. 

Low-FODMAP Fruits:

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

Low-FODMAP Vegetables:

  • Leafy Greens (Bok choy, Lettuce, Endive, Parsley, Silverbeet, Spinach)
  • Carrots
  • Celery
  • Cucumber
  • Ginger
  • Pumpkin
  • Tomato
  • Zucchini

Keep your smoothies simple. Use no more than two fruits, one or two vegetables and one leafy green. Avoid using dairy. 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!

Of course, avoiding fodmaps is only a part of the healing equation. EveryBODY is different. Ultimately, you should work directly with a nutritionist to establish an appropriate dietary regimen to treat and manage your IBS.

Low-FODMAP (IBS-friendly) Green Smoothie
Serves 1
By Beata Rydyger, www.shelivesclean.com
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  1. 2 handfuls spinach
  2. 1/2 cucumber
  3. 1/2 lemon or orange
  4. 1 kiwi
  5. 1/2 banana (optional)
  6. 1 thumb-size ginger root
  7. 1 cup clean, filtered water
  1. Place all ingredients in blender and blend until smooth.
She Lives Clean http://www.shelivesclean.com/

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  • Sylvrfox

    Celery is NOT allowed on FODMAP but the drink looks good otherwise.

  • Fodmapper

    Broccoli is low fodmap (safe to eat).

    • shelivesclean

      Hi! Thank you for your comment. If you’re doing a complete elimination of fodmaps, I would suggest omitting broccoli as it is considered a cruciferous vegetable and foods in this family tend to be problematic on the gut. Depending on symptoms, I would limit broccoli to 1/2 cup serving as broccoli does contain some GOS/fructans.