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.

*This post contains affiliate links. When you purchase a product through these links, I may receive a small commission at no additional cost to you. I only recommend products I have thoroughly researched or personally use.

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.
4.50 from 48 votes
Print Recipe Pin Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 glass


  • 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
  • low FODMAP protein powder, optional, for additional protein


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


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.Β 
  • 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


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
Add to Recipe Collection
Like this recipe?Sign up for my newsletter & get new recipes and nutrition tips delivered straight to your inbox. SIGN UP!

Need more help with the low FODMAP diet? Check out my Ultimate IBS Diet & Lifestyle Toolkit!

Easy. Affordable. Delicious.

Introducing The Ultimate IBS

Diet & Lifestyle Toolkit!

Everything your need to calm your gut, optimize your health, and love food again!

Are you looking for more low FODMAP recipes and digestive health resources?

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?

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating


  1. Thank you very much for these great recipe!

  2. Amit Srivstava says:

    Wow, its so simple and looks delicious, providing vitamins information is highlight. Thanks for sharing.

  3. Lindsey Pine says:

    This smoothie sounds so delicious! I would load up on the ginger so there’s an extra kick!

  4. Elissa Lueckemeyer says:

    Looks like a delicious flavor combo for a smoothie! And anti-inflammatory is such a big topic right now too. Thank you for sharing!

  5. Nutrition a la Natalie says:

    Love this flavor combo and the info about inflammation. I get asked about this all the time!

  6. Amy Gorin says:

    This recipe looks delish! Thank you for sharing!

  7. Abbie Gellman says:

    Great! I always forget to put ginger in smoothies, such a delicious idea

  8. Catherine Brown says:

    Mmmm, I love this combination! I need to make this again soon too! πŸ™‚

    1. The Spicy RD says:

      Thanks Catherine! Cheers!

  9. Cara @ Street Smart Nutrition says:

    What a gorgeous vibrant color in this smoothie! I don’t use a lot of ginger but it sounds great with the pineapple

    1. The Spicy RD says:

      I love all the different shades of green you can get from smoothies πŸ™‚ Pineapple and ginger is definitely a winning combination!

  10. Rebecca Adrianna Livingstone says:

    I love pineapple and the idea of ginger in a smoothie has been a little intimidating to me but I am now confident to try this!

    1. The Spicy RD says:

      I hope you do try it Rebecca! I am a big fan of adding spices to my smoothies πŸ™‚ A pinch of salt also helps to bring out the flavors. Cheers!

  11. Bridget @EatRightMama says:

    This recipes sounds so refreshing for the soon-to-be upon us Summer! And the other recipes look delish too!

    1. The Spicy RD says:

      Thanks so much Bridget! Spring just started, but I’m sure Summer will be here before we know it!

  12. Cosette Karsmakers says:

    I loved the smoothie, as did my husband and son. Thanx for sharing the recipe.

    1. The Spicy RD says:

      So glad you and your family liked the smoothie Cosette! Thanks so much for letting me know πŸ™‚ Have a delicious weekend!

  13. Im up here in Eau Claire Wisconsin I know we dont have a Costco here but not saying there isnt one in MN which isnt to far away. Thanks again for all of the heads up with the protien and with Costco..

  14. I just stumbled on this site after typing in recipes for kale and ginger. I have a special needs child whom is quite chunky and I’ve been wanting to get ourselves started on a healthier diet with smoothies and such. I tried a protein sample package from our health food store and I brought it home and mixed it with Chocolate Almond milk, I had a hard time getting it down for it was gritty. I don’t own a blender and don’t know which kind to buy to assure I end up with a no pulp no gritty smoothies. Any suggestions so I can get going on some of these shared recipes that sound so delicious?

    1. The Spicy RD says:

      Hi Carolyn! I own a Vitamix blender and I love it. It is pricey, but well worth the money, IMO, b/c all the other blenders I owned before would break down after one year. Have you tried whey protein? I find it to be very smooth in comparison to some of the vegan based protein powders. Hope this helps!

      1. Thanks for your reply Spicy, I was kind of looking at the Vitamix but I haven’t ever had a smoothie so I’m not sure if I’m going to actually even like them, I wonder if there is an actual local business that serves fresh fruit/veggie smoothies. Whey Protein is Dairy based and my daughter is Lactose Intolerant. UGHHH!!! Yes frustrating..

        1. The Spicy RD says:

          My pleasure Carolyn! One thought-some whey proteins, depending upon the amount of lactose, may be tolerated by lactose intolerant individuals, so you may want to check with manufacturers to see if they can tell you how much lactose is in the product. Also, another one to try is egg white protein {if your daughter can eat eggs}. I’m not sure where you live, but if you have a Costco near you, they sometimes do demos/taste testing with the Vitamix, so you can try before you buy πŸ™‚

  15. Auravie Reviews says:

    Why people still make use of to read news papers when in this technological
    world all is accessible on net?

  16. amy @ fearless homemaker says:

    I loooove smoothies so much, and this one sounds fantastic! Also, thanks for telling me about your PB+J smoothie on my blog – I so want to try that!

    1. PB&J Smoothie? My daughter loves her PB&J sandwiches and this would be a awesome start to get her going on smoothies. Could you share that recipe and also could you recommend an awesome blender for I want something that doesn’t leave pulp or grittiness behind in a smoothie.

  17. I have such a hard time with kale. I bet the addition of pineapple would make it taste better. πŸ™‚ LOL

  18. Viviane Bauquet Farre- Food and Style says:

    What a beautiful and creative recipe!

    1. The Spicy RD says:

      Thank you so much Viviane! Enjoy πŸ™‚

  19. foodwanderings says:

    I have a confession EA, I am not a green smoothie, or any type of smoothie type, but I am coming around. How can I resist this green deliciousness?! You captured it so well. I love kale slightly braised but I bet I would love it here raw with the tangy pineapple. So healthy too!

    1. The Spicy RD says:

      Absolutely no need to confess Shulie πŸ™‚ I am a huge lover of green smoothies, but can understand how they might not be number one of everyone’s list. Braised kale? Delicious too!

  20. Sounds really tasty! I love ginger and here in Japan it ends up in a lot of stuff. But I never thought to do it with pineapple. Yum!

    1. The Spicy RD says:

      Oh, I imagine lots of delicious ginger being used in Japan, Melinda. Enjoy!

  21. kellie@foodtoglow says:

    I rudely popped a link to this refreshing recipe on my recent post, but didn’t let you know. Sorry! I loved the look and sound of this and wanted to share it on my otherwise quite ego-centric breakfast post. I really can’t wait to try this. My daughter used the last of the ginger so I will have to wait a day or two, but otherwise, I’m there!

    1. Thanks so much for sharing Kellie! I love your eggs and lentil recipe-divine!!

  22. teri@managedmacros says:

    I didn’t “miss” your posts b/c I have been missing in action myself! I understand the busy life! I am trying to make a return from my absence in blog land as we speak! I am excited about your website!! It is always fun to update!
    I LOVE kale and thanks to you, I eat a kale Caesar salad at least twice a week. It is the BEST!!

    1. I’m looking forward to the return of Managed Macros blog posts Teri!!!

  23. Sylvie @ Gourmande in the Kitchen says:

    Excellent! I can always go for a kale smoothie.

    1. Kale in anything is a favorite Sylvie πŸ™‚

  24. Regan @ The Professional Palate says:

    So many of my favorite fruits in one place πŸ™‚

    1. The Spicy RD says:

      MIne too Regan! Hope all is well πŸ™‚

  25. Kristen @ Swanky Dietitian says:

    This smoothie looks just delicious! So refreshing!!
    I am jealous you are growing kale. We will have to see how it does here in Vegas.

    1. The Spicy RD says:

      Thanks Kristen! Mind you my kale is pretty tiny now, but tastes great. Good luck πŸ™‚

  26. Andrea@WellnessNotes says:

    Your smoothie sounds good! Pineapple & kale is a nice combo!

    1. The Spicy RD says:

      Thanks Andrea! I usually do my standard kale, banana, cinnamon combo, but this was a delicious change, especially with the ginger. I hope you’re week is off to a fabulous start πŸ™‚