Refreshing Low FODMAP Smoothie + 20 Low FODMAP Smoothies EBook

Looking for a low FODMAP smoothie recipe that’s both delicious and anti-inflammatory? Look no further! This ginger pineapple kale low FODMAP smoothie is perfect for those of you on a low FODMAP diet or anyone looking for a healthy snack or breakfast.

Ginger and pineapple are anti-inflammatory, and kale packs a powerful nutrition punch. So give this low FODMAP smoothie a try today and get your free Low FODMAP Smoothie Recipes Book too!

Mason jar with low fodmap pineapple ginger kale smoothie on a blue green flowered napkin.

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Whether you’re trying to eat more anti-inflammatory foods or are following a low FODMAP diet for irritable bowel syndrome, this refreshing smoothie is a great way to eat more leafy greens, boost your brain health, and get your glow on.

It’s easy to make this yummy anti-inflammatory low FODMAP smoothie packed with healthy ingredients! Here’s what you’ll need to make the perfect breakfast smoothie or a nourishing snack.

Anti-Inflammatory Low-FODMAP Smoothie Ingredients

  • Low FODMAP Milk. Lactose-free milk or any variety of low FODMAP non-dairy milk such as almond milk, macadamia milk, quinoa milk, rice milk, or soy milk made w/ soy protein extract instead of whole soybeans. (Note: I don’t suggest coconut milk in this recipe because it’s high FODMAP at the recommended portion size.)
  • Leafy Greens. I like this low FODMAP smoothie with kale, but it would be delicious with arugula, beet greens, collard greens, Swiss chard, or spinach.
  • Low-FODMAP Fruits. Make this with fresh orange and pineapple. You could also try it with a tangerine or kiwi fruit. Yum!
  • Ginger. Choose fresh ginger root or ground ginger powder.
  • Ice Cubes. To make your low FODMAP smoothie extra cold and frosty!
  • Optional Sweetener. When you use fresh juicy pineapple, no additional sweetener is needed. But, if you prefer your low FODMAP smoothie on the sweeter side, add a drizzle of pure maple syrup.
  • Optional Ingredients & Nutrition Boosters. Almond butter (1 tablespoon), Unripe banana (for a source of gut-friendly resistant starch), Chia Seeds, Hemp Seeds, Low FODMAP Protein Powder (see options below), Lactose-Free Yogurt, Lemon Juice, Orange, Lime, or Lemon Zest, Peanut Butter, Regular Girl Low FODMAP fiber, Unsweetened Shredded Coconut

It couldn’t be easier to make this low FODMAP-friendly smoothie recipe! Simply add all the ingredients to a high-speed blender, blend, pour into a glass, and enjoy!

Photo with low FODMAP smoothie ingredients including kale, orange, pineapple, milk, ginger, and ice.

Here are a few low FODMAP protein powder options

Low FODMAP Smoothie Nutrition & Health Benefits

One serving of this low FODMAP Pineapple Kale Ginger Smoothie provides 280 calories, 11 grams of protein (without optional protein powder), and 7 grams of fiber. More nutrition benefits include:

  1. Fresh pineapple offers a natural source of bromelain, which aids digestion and helps put the kibosh on inflammation, along with the grated ginger, another terrific anti-inflammatory.
  2. The orange provides a nice dose of vitamin C to promote optimal immunity.
  3. Low FODMAP fiber helps keep you regular and boosts your gut microbiome for gut health and overall health.
  4. Kale and other leafy greens are great for brain health, skin health, and overall health.

Download your free Low-FODMAP Smoothies Recipe Book!

Ebook cover with a photo of a low fodmap chocolate berry smoothie in a glass.

You’ll love the free ebook featuring low FODMAP green smoothie recipes, berry smoothies, chocolate smoothies, and more deliciously healthy smoothies to help ease your IBS symptoms!

DOWNLOAD: 20 Refreshing Low FODMAP Smoothies!

Note: This is a free INSTANT download-no email sign-up necessary. However, I would LOVE for you to join the Spicy RD Nutrition Community and sign up for my newsletter. Sign up here!

Low FODMAP Pineapple Ginger Kale Smoothie in a glass on a green, blue, and white napkin.

Low FODMAP Smoothie with Ginger, Pineapple, and Kale

This 5-ingredient low FODMAP Ginger Pineapple Kale Smoothie is packed with nourishing anti-inflammatory ingredients. It’s also naturally gluten free & vegetarian with vegan options. You can whip it up in less than 5 minutes for a quick and easy breakfast or snack.
4.45 from 27 votes
Print Recipe Pin Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 glass

Ingredients

  • 1 cup low FODMAP milk , lactose free dairy or non-dairy plant based milk of choice
  • 1/2 orange, skin removed
  • 3/4 cup pineapple chunks, fresh or frozen
  • 1 cup chopped kale, or other leafy green
  • ginger, freshly grated or dried to taste
  • 1 cup ice cubes
  • maple syrup, optional, to taste

Instructions

  • Place all ingredients in a powerful blender, such as a Vitamix and combine until smooth. Pour into a tall glass and enjoy!

Notes

Ingredient Swaps and Nutrition Boosters
  • Milk: Lactose-free milk or any variety of low FODMAP non-dairy milks such as almond milk, macadamia milk, quinoa milk, rice milk, or soy milk made w/ soy protein extract instead of whole soybeans. 
  • Leafy Greens: Try arugula, beet greens, collard greens, or spinach in place of kale.
  • Low FODMAP Fruit: Try swapping the orange and pineapple with a tangerine + kiwi fruit.
  • Optional nutrition boosters: Almond butter (1 tablespoon), Unripe banana, Chia Seeds, Hemp Seeds, Low FODMAP Protein Powder (see options below*), Lactose-Free Yoghurt, Lemon Juice, Orange, Lime, or Lemon Zest, Peanut Butter, Unsweetened Shredded Coconut.
  • Low FODMAP Protein Powder options: Naked Protein (i.e., egg white, brown rice), pea protein isolate, Better Blends Monash certified protein powder, Hum Nutrition Core Strength
 
 
 

Nutrition

Serving: 1glass | Calories: 279kcal | Carbohydrates: 50g | Protein: 11g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 19mg | Sodium: 160mg | Potassium: 902mg | Fiber: 7g | Sugar: 44g | Vitamin A: 7170IU | Vitamin C: 115mg | Calcium: 515mg | Iron: 2mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Breakfast, Snack
Cuisine American, Low FODMAP, Mediterranean, MIND Diet, Vegan, Vegetarian
Keyword green smoothie recipe
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Let’s Chat! Will you try this low FODMAP smoothie recipe? Any ingredient swaps or nutrition boosters you’ll add to it? Any questions about the low FODMAP or anti-inflammatory diet?