Low-FODMAP ‘Green Machine’ Detox Smoothie; Gluten-free, Vegan

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This low-FODMAP ‘Green Machine’ Smoothie is your answer to a detoxifying, flat belly, great start to your day.  It combines the healthy sweetness of pineapple with calming effects of ginger and the nourishment and fiber of spinach (or kale).  Add to that the tartness of fresh lemon, texture from chia seeds and creaminess of yogurt and you will be craving this low-FODMAP Green Machine Smoothie all day long!

For even more protein, increase the protein powder, add some flaxseed meal or extra yogurt.  If you can tolerate Greek yogurt (lactose levels vary), feel free to sub that in for a bit more protein and thicker texture.

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Or for an easy on-the-go choice, try my low-FODMAP Happy Bars and Happy Jerky!

We have over 300 more low-FODMAP recipes on the blog. IBS-friendly 🙂

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP ‘Green Machine” Smoothie; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 1-2

Prep time: 5 min


  • 1 tbsp (10 g) fresh ginger, grated
    • For a less strong ginger flavor, can adjust to 1 tsp
  • 1 tbsp fresh squeezed lemon juice (about 1/2 medium lemon)
  • 1 cup (140 g) chopped fresh or fresh frozen ripe pineapple
  • 1 cup (45 g) chopped baby spinach or kale
  • 2/3 cup unsweetened almond milk or lactose-free milk (for non-vegan version)
  • 1/3 cup coconut yogurt or lactose-free yogurt (for non-vegan version)
  • 1 tbsp or scoop brown rice protein powder or other low-FODMAP protein powder
    • I used vanilla flavored Nutribiotic protein powder
  • 1 tbsp chia seeds (optional)
  • 1 tbsp maple syrup, plus more to taste
    • Can substitute sucralose or erythritol for no-sugar added smoothie


  • Add all ingredients to blender, and blend on high speed until completely smooth
  • If necessary, add more low-FODMAP milk
  • Let blend for 1-2 minutes or longer until well blended
  • Adjust to taste with additional maple syrup as needed
  • Serve immediately, or can be frozen up to one month in sealed container

Comments Rating 4.88 (8 reviews)

21 Responses

  1. Delicious

    I loved this recipe. My only complaint was that it didn’t make more. 🙂 You should double the receipe and freeze for later. Also – if using fresh pineapple – add some ice.

    1. Lori,
      Thank you so much for your comment and your tips!
      Stay in touch and have a great day 🙂

  2. Refreshing and filling!

    Love this – have added it to my weekly smoothie menu 🙂 I did sub fruity herbal tea for the milk, but that’s a personal preference (not a fan of milk with fruit/veg shakes).

    1. Hi Helen,
      We aren’t able to provide nutritional data for our recipes. However, there are food trackers and other apps you may want to use to help you! Good luck and thank you.

    1. We appreciate so much your comments. Thank you for taking the time, we hope you stay in touch with us!!

  3. Very good!

    Recipe is great but one note: eating raw chia seeds can cause stomach issues for those that are already prone to stomach pain. Ideally they would be soaked in liquid to fully expand before being consumed. Otherwise it’s delicious!

  4. Two Thumbs Up!

    This is an excellent smoothie, which I really appreciate since I’m new to the low-FODMAP community. I used my hemp protein because I think it’s low-FODMAP too. I also used almond milk this time, but I’m unsure of other acceptable options. I know oat and cashew milk are out. Are either hemp or coconut milk (shelf-stable cartons) allowed? Thank you!

    1. Fantastic Sara!
      Hemp and oat milks are low-FODMAP in 1/2 cup servings.
      Carton coconut milk is not low-FODMAP. Stay in touch!!

      1. I’m so disappointed! Being new to the low-FODMAP community, I emailed to ask for clarification. I just received the standard “non-answer” answer to ask my doctor. I wasn’t asking for medical advice!

  5. Nutribiotic

    Does Dr. Pauls know if Nutribiotic is actually brown rice protein? The label says their process starts with brown rice, but the ingredients just say rice protein. I appreciate any help you can give me.

    1. Thanks for the question. We cannot tell you more than the website says:
      “NutriBiotic Organic Rice Protein is produced by means of a unique enzyme process. A proprietary blend of plant enzymes is used to separate the fiber and carbohydrates from the protein portion of the whole grain, brown rice”
      We believe that it therefore is rice protein from brown rice.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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