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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.

Spring clean your diet with this refreshing Ginger Pineapple Kale Smoothie! No matter whether you’re trying to eat more anti-inflammatory foods or are trying out 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.

Picture of a low FODMAP smoothie made with pineapple, ginger, and kale. Plus text on the bottom-Refreshing Pineapple Ginger Kale Smoothie.

It’s so easy to make this yummy anti-inflammatory low FODMAP smoothie! Here’s what you’ll need to make the perfect breakfast smoothie or a nourishing snack…

Anti-Inflammatory Low-FODMAP Ingredients

*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 soy beans. (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 Fruit

Make this with a 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 Yoghurt, Lemon Juice, Orange, Lime, or Lemon Zest, Peanut Butter, Unsweetened Shredded Coconut

*Low FODMAP Protein Powder Options: Brown Rice Protein, Egg White Protein, Pea Protein Isolate. Need a specific brand recommendation? Get in touch and let me know!

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

Low FODMAP Smoothie Health & Nutrition Benefits

1. Fresh pineapple offers a natural source of bromelain which aids in digestion and helps puts the kabosh on inflammation, along with the grated ginger, another terrific anti-inflammatory.

2. The orange provides a nice dose of vitamin C to help promote optimal immunity. (Get my Nutrition for Optimal Immunity Guidebook & Meal Plan!)

3. It’s high in low FODMAP fiber to boost your gut microbiome and good bacteria.

4. Kale and other leafy greens are great for overall health (16 Leafy Greens Recipes You’ll Love + 5 Reasons to Eat ‘Em); for boosting brain health (How to Boost Your Brain Health w/ a Delicious MIND Diet Meal Plan); and for skin health (Delicious Detox Recipes and Foods to Keep Your Skin Glowing all Year Long).

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.
4.43 from 14 votes
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Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 glass

Ingredients

  • 1 cup low FODMAP milk {lactose ree dairy or non-dairy} of choice, lactose free dairy or non-dairy plant based milk of choice
  • 1/2 fresh 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
  • optional sweetener to taste, pure maple syrup
  • optional boosters, see recipe notes

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.
 
 
 

Nutrition

Serving: 1glass | Calories: 205kcal | Carbohydrates: 42g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Sodium: 364mg | Potassium: 668mg | Fiber: 5g | Sugar: 32g | Vitamin A: 6929IU | Vitamin C: 132mg | Calcium: 462mg | Iron: 2mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Breakfast, Snack
Cuisine American, Low FODMAP, Mediterranean, MIND Diet, Vegan, Vegetarian
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Craving More Low FODMAP Smoothie Recipes? Here are a couple I think you’ll love!

Want to work with a registered dietitian specializing in the low FODMAP or anti-inflammatory diets? I’d love to work with you! Learn more about my nutrition coaching services or get in touch with any questions about working together!

P.S. Before you go, be sure to check out all my low FODMAP diet resources and articles!

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?