Refreshing Low FODMAP Smoothie + 20 Low FODMAP Smoothies EBook
Looking for a low FODMAP smoothie recipe that’s both delicious and anti-inflammatory? This ginger pineapple kale low-FODMAP smoothie is perfect for those on a low-FODMAP diet or anyone looking for a healthy snack or breakfast. Everyone who tries it loves it!
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Whether you’re trying to incorporate more anti-inflammatory foods into your diet or are following a low FODMAP diet for irritable bowel syndrome, this refreshing smoothie is a great way to increase your intake of leafy greens, boost your brain health, and achieve a radiant glow.
Anti-Inflammatory Low-FODMAP Smoothie Ingredients
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.
- 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
Making this low FODMAP-friendly smoothie recipe is incredibly easy! Add all the ingredients to a high-speed blender, blend, and then pour into a glass to enjoy!
Here are a few low FODMAP protein powder options
- Casa de Sante Low FODMAP Protein Powders
- Naked Organic Brown Rice Protein
- Naked Pea Protein Isolate
- Naked Egg White Protein
Low FODMAP Smoothie with Ginger, Pineapple, and Kale
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
- low FODMAP protein powder, optional, for additional protein
Instructions
- Place all ingredients in a powerful blender, such as a Vitamix and combine until smooth. Pour into a tall glass and enjoy!
Notes
- 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
Low FODMAP Smoothie Nutrition & Health Benefits
One serving of this low-FODMAP Pineapple Kale Ginger Smoothie provides 280 calories, 11 grams of protein (excluding optional protein powder), and 7 grams of fiber. More nutrition benefits include:
- Fresh pineapple provides a natural source of bromelain, which aids digestion and helps reduce inflammation, along with grated ginger, another terrific anti-inflammatory.
- The orange provides a nice dose of vitamin C to promote optimal immunity.
- Low FODMAP fiber helps keep you regular and supports your gut microbiome for optimal gut health and overall well-being.
- Kale and other leafy greens are excellent for promoting brain health, skin health, and overall well-being.
Download your free Low-FODMAP Smoothies Recipe Book!
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!
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Need more help with the low FODMAP diet? Check out my Ultimate IBS Diet & Lifestyle Toolkit!
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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?
