Dr. Rachel’s Favorite Low-FODMAP Smoothies; Peanut Banana, Wild Blueberry Chia & Strawberry Almond Flax

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Low-FODMAP smoothies are the perfect refreshing, nourishing treat.  You can enjoy one post workout to replenish, or as a breakfast on the go.  I love low-FODMAP smoothies because they can be made so many exciting ways, depending on the mood you are in!  Below are my favorite low-FODMAP smoothie recipes, but feel free to create to your preferences.

A low-FODMAP smoothie is super easy.  Here are some of my suggestions.  Combine:

  • A fruit choice, like 1/2 banana, 10 strawberries, 20 blueberries or 10 raspberries (I like to use frozen fruit for my smoothies) or a combination
  • Low-FODMAP milk (like almond, lactose-free, coconut)
  • A healthy fat and fiber source like 1 tablespoon almond or peanut butter, chia seeds (or low-FODMAP chia pudding) or ground flax seeds (flax is better eaten ground compared to whole for the health benefits)
  • An extra protein source like brown rice protein powder (I use Nutribiotic- check out my low-FODMAP travel tips blog for a picture of this brand) or low-lactose whey protein isolate
    • Check ingredients list to avoid high-FODMAP additives like chicory root or inulin
    • Just be aware that the ones I suggest have not been formally tested for FODMAP levels
  • Any other preferred add ins:
    • Spices like turmeric, cinnamon or nutmeg
    • A few drops of flavorings like vanilla/almond/caramel/orange extract
    • Thickeners like oats, lactose-free yogurt, or 1/2 teaspoon of guar gum
    • Cocoa or espresso powders
  • Ice cubes to help the consistency
  • Sugar or sweetener to taste

These are 3 of my go-to low-FODMAP smoothie recipes.  They are peanut/banana, wild blueberry/chia and strawberry/almond/flax.  These low-FODMAP smoothie recipes are guaranteed to be your favorites too!

Note: to make a ‘layer smoothie’ just freeze for 15-30 minutes after each layer :).

For more recipe ideas, check out over 400 more low-FODMAP recipes on the blog.  You may also love my low-FODMAP Protein Waffles, low-FODMAP flavored yogurt and low-FODMAP Peanut Butter Quinoa recipes.

Be healthy and happy,

Rachel Pauls, MD

Dr. Rachel’s Favorite Low-FODMAP Smoothies; Peanut/Banana, Wild Blueberry/Chia & Strawberry/Almond/Flax; Gluten-free, Vegan

Although these recipes have not been lab tested, a single serving should be low-FODMAP based on the ingredients USING AVAILABLE FODMAP DATA AT TIME OF POSTING

Prep time: 5 minutes per recipe

Servings: 1-2 per recipe

Low-FODMAP Peanut & Banana Smoothie


  • 1 & 1/2 cups low-FODMAP milk (almond for vegan version or lactose-free 2% milk are my favorites)
  • 1 tablespoon peanut butter
  • 1 tsp cinnamon
  • 1 tablespoon sugar (may also substitute sucralose or stevia)
  • 1/3 medium-sized ripe frozen banana (note: banana FODMAP content increases with ripeness.  If you select unripe banana for your smoothie you can safely consume up to 1 medium banana)
  • 1/2 cup ice cubes

Blend all ingredients on high for 1 minute.  Serves 1-2.

Low-FODMAP Wild Blueberry & Chia Smoothie


  • 1 & 1/2 cups low-FODMAP milk (I used almond)
  • 1/3 cup (28g) wild blueberries (I used fresh frozen)
    • since wild blueberries are smaller it is better to weigh than count these
    • can also substitute regular blueberries
    • 40g is one low-FODMAP serving
  • 1 tablespoon chia seeds
    • Hint: can also use low-FODMAP chia pudding- just leave seeds in small amount low-FODMAP milk of your choice overnight in refrigerator, the seeds swell and it turns into a nice pudding; here is a great low-FODMAP Chia Pudding recipe
  • 1 tablespoon sugar (may also substitute sucralose or stevia)
  • 1 tablespoon protein powder (I used Nutribiotic vanilla flavored brown rice protein powder- see the low-FODMAP Travel 10 tip blog for a photo)
  • 1/2 cup ice cubes

Blend all ingredients on high for 1 minute.  Serves 1-2.

Low-FODMAP Strawberry, Almond & Flax Smoothie


  • 1 & 1/2 cups low-FODMAP milk (I used unsweetened almond milk, this is vegan)
  • 1 cup (130g; maximum serving is 65 g) fresh frozen strawberries
  • 1 tablespoon flax seed meal
  • 1 tablespoon almond butter
  • 1 tablespoon sugar (may also substitute sucralose or stevia)
  • 1/2 cup ice cubes

Blend all ingredients on high for 1 minute.  Serves 2.

Comments Rating 3.67 (3 reviews)

23 Responses

  1. interesting

    I love the idea of the low FODMAP smoothies but have trouble getting enough protein during the day. My problem doesn’t show up in bloating or diarrhea but in severe aching joints and unbearable pain. I have tried and spent a fortune on proteins, but all so far have caused the aching in my joints. Is the kind you recommend able to be returned if it doesn’t agree with me?

    1. Lynette,
      Thanks for the question. The brand of protein powder we use is Nutribiotic Brown Rice Protein (vanilla flavored). We buy this from Amazon, not sure about the policy on returns. Hope it works for you 🙂

    2. I know this is an old post but just in case anyone is still following. I also have the joint issues with mild stomach issue and figured out a big part of my issue is fruit. It’s a developed allergy to fructose. This is a self diagnosis bc not like any test but eating the food and seeing reactions but my Dr. is on board. Because he has tried everything(bloodwork, drugs, tests, breathing exercises lol, elimination diets) to figure this out with me. thank goodness for him! my issue is high sugar fruits like bananas of all things. Bananas are supposed to be stomach friendly so i ate them everyday! Absolutely no juice. And my go to protein is organic yellow pea plain no additives. I can get it from various vendors off Amazon.

      1. Hi Gina,
        Alot of people don’t know that there are two natural chemicals in fruits and vegetables of which are called salicylates and amines. I have a problem with eating fruits and vegetables and it was found that these are what cause my problem. Even if they are fodmap friendly I cannot have them. Salicylates are high in most berries and some other fruits and amines are in banana’s. I just thought I would mention this as these are what my problem is as well as fructose of which I was tested for

        1. That is helpful info – when I entered menopause (a decade early) I developed a bannana intolerance I’ll have to look into amines

  2. Hi Rachel. Thanks for posting on smoothies..they are always my go-to breakfast. I started the low Fodmap and tried the banana cinnamon smoothie. Within 3-4 sips I felt sick…any ideas? I usually feel sick after eating (hence the Fodmap) but never after smoothies…

    1. Hi Naomi. Thanks for taking the time to comment. We recommend discussing this with your doctor or dietitian.

  3. Ummm

    I’m worried for your readers, as the fruits you listed, such as bananas and blueberries, are in fact NOT low-FODMAP friendly. I assume it was a genuine mistake, just wanted to pipe in.

    1. Concerned,
      Thanks for reaching out and taking the time to comment, but you are mistaken. All our information about FODMAP content is accurate, and based on the testing done by Monash University in Australia. Those fruits are low-FODMAP, but as with all low-FODMAP foods, there is a portion size that is attributed to each serving to maintain its status.
      For blueberries the portion for a low-FODMAP serving is 40g, or about 1/4 cup; for strawberries it is 150g, or about 1 cup. Bananas depend on ripeness. Since an unripe banana contains more starch than sugar, you can have a full banana; as the banana ripens the starches convert to sugar (which is why they taste sweeter when they ripen), and a ripe banana is limited to 35g (about 1/3 medium banana).
      Our recipes only allocate a portion size that would be safe for consumption. If you note above, it is clearly listed in each recipe for the reader to weigh their fruit choice.
      You can see our FREE Low-FODMAP Happy Gut Guide for more information, since many ‘food lists’ are very misleading and can cause confusion.
      Thank you for helping us clarify!
      Please consider changing your rating, as low ratings affect our blog negatively and those make us ‘concerned’! 🙂

  4. Hi! I’m drinking the banana And peanut butter smoothie right now and it’s so good! Thanks for the recipe! I just started the Low FODMAP diet but I have to follow it very strictly due to medical issues. Are you on this diet? If so how long have you been on it? And how do you get protein throughout the day… I find myself getting very tired/fatigued.

    1. Hi Alyssa,
      Glad you love the smoothie! Our founder, Dr. Rachel has been following a modified low-FODMAP diet for over 7 years. You may find our low-FODMAP Happy Gut Guide helpful. The nice thing about FODMAP friendly eating, is it restricts carbohydrates, but not protein. You can enjoy all your favorite protein sources. Check out our low-FODMAP recipes for Chicken, Family meals and other entrees on the blog. Good luck!

      1. I too, as a vegan, struggle to get enough protein. This is especially true now that I can’t have legumes. Canned lentils are too limited and rice protein is incomplete. I’m also not comfortable consuming large amounts of tempeh or tofu. Any suggestions?

  5. my doctor suggested fodmap for me due to stomach bloating, reflux and chronic constipation. I am happy to find your website and am looking forward to reading more. I clicked on the smoothie page due to the ease of making them for breakfast in the mornings. I am confused about the layering suggestion. Do you layer them in a baggie so that you can get them out to blend them? They look so pretty layered in the mason jars, but I am not sure how to blend them unless you take them out to thaw the night before.
    Thank you!!

    1. Hi Sheri!
      Thanks for reaching out!
      We are sorry for the confusion about the layering. Layering the smoothies is a nice trick for a photo, but is not something we suggest to drink them. Typically you would pick the flavor you want, and then blend that smoothie right before enjoying it.
      However, if you really wanted to layer the smoothies, then you would likely have 3 layered smoothies total (so plan for friends too!) for these quantities. Blend your first smoothie, then layer 1/3 of it at the bottom of your 3 jars. While you are blending the second flavor, you chill the first ones so the first layer is slightly set. Once you have chilled it for about 15-20 minutes, you should be able to pour the second layer on top of the first. Once you have done so with all the layers then you would drink the smoothie right away 🙂
      Hope that makes sense!
      We wanted to share the news about our cookbook launching this October 20, 2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.

      Please stay in touch with us!!!

  6. This smoothie is SO delicious! We used all of the fruit except for raspberries and added pineapple. Unfortunately, we forgot the peanut butter and chia seeds but, this smoothie is still SO delicious!

    1. Imani,
      That’s great! Which choice do you make? Or did you create your own version? There are 3 recipes, but you certainly could vary any of them up for your preferred low-FODMAP fruit selections :).
      Have a beautiful day!!

      1. I made the Peanut Banana, Wild Blueberry Chia & Strawberry Almond Flax smoothie but, like I said, we forgot the peanut butter and the chia and flax seeds.

  7. Just found this website, not sure how old this post is but thank you! I believe i may have ibs. Not yet diagnosed but going to dr this week. I get bloated a lot and recently after getting covid, and not eating for 6 days..which i tried boost and carnation instant breakfast..both did not love me back. I would love low fodmap smoothie with good calories for weight gain. Thanks.

    1. Hi Rachel,
      The date from this post is on the blog, but we have over 475 recipes from 2016- current! And we read all our comments on all the blogs 🙂
      These smoothies are absolutely delicious, so enjoy! Many of the protein drinks you could find at the store will cause GI upset due to added ingredients and preservatives.
      You can check out our low-FODMAP Gut Guide or our low-FODMAP IBS Solution Plan & Cookbook for lots of other info! Good luck.

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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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