3 Low FODMAP Smoothie Recipes For Weekly Meal Prep (no banana & dairy free) (2024)

FAQs

Can you make smoothies for the week? ›

You can also cut fruit into smaller pieces and freeze ahead of time on lined baking sheets or use packaged frozen fruit. This will help keep the fruit and leafy greens from freezing together in a large clump and the smoothies will blend more easily. Label bag and jar lids with recipe name and date. Be specific.

Smoothies are a nice option if you have IBS or other digestive problems. Plant fiber is pulverized when blended and therefore may be easier for your digestive system to handle. The "good guy" bacteria in your gut will be thrilled by the increase in the number of plant foods that smoothies provide.

Gut-Friendly Smoothie

Combine 1 medium banana, ¾ cup kefir, ¼ cup non-dairy milk, 1 tablespoon chia seeds, 1 cup kale, ½ cup ice, 1 teaspoon fresh ginger, 2-4 fresh mint leaves, vanilla extract to taste.

Limiting yourself to just smoothies can cause you to lose too much weight. Instead, try incorporating meal replacement shakes into your diet to help you reach your goals. ENU Nutritional Shakes for weight loss contain the right blend of nutrients to substitute a snack or meal.

The short-duration smoothie diet should not be followed for a period longer than the indicated time as it can cause a serious case of malnutrition. From the fact that most smoothies are made from vegetables and fruits, it means you'll be missing out on some important macronutrients like proteins and fats.

It turns out some very healthy foods like apples, pears and dried fruits are naturally high in fructose, which when ingested, can trigger some of the same side effects as undigested lactose. Fruits lower in fructose, such as berries, citrus and bananas, may be a better choice for people with IBS.

Low FODMAP foods to enjoy instead include:

Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

The Facts: FODMAP Friendly gave full-fat, Greek Yogurt the pass at 200grams. This can be attributed to the fermentation combined with the straining process. Monash list Greek yoghurt as moderate FODMAP at 93g and high FODMAP at 170g.

How do you thicken a smoothie without dairy? ›

A handful of raw oats add thickness to your smoothie while kicking the fiber and protein up a notch. A tablespoon of chia seeds is a natural thickener and provides healthy fats and protein. Chia seeds absorb liquid from the smoothie and expand into a thicker texture.

The bottom line

Fermented drinks like kombucha and kefir may promote gut health. Green tea and ginger tea might also help ease gut symptoms.

Can smoothies help with constipation? Yes! Smoothies made with high fiber fruits, such as berries, bananas, and kiwis, along with added sources of fiber such as chia seeds and flaxseed, can provide a good amount of dietary fiber that can help relieve constipation.

Try to only store refrigerated smoothies for up to 48 hours, lunchbox smoothies for up to 5 hours, and frozen smoothies for up to 7 days to ensure optimal nutrient absorption once you slurp down your blended treat. Label your containers carefully to make sure you consume your healthy smoothies within ideal time limits.

How many days can I store my smoothie in the fridge? Homemade smoothies last up to 1-2 days in the fridge. While smoothies are best enjoyed fresh ASAP, they'll last for 24-48 hours if they're kept inside a clean, airtight container. If you have dairy in your smoothie, it's more likely to last just 1 day.

Include one or more sources of protein like yogurt, kefir or milk, as well as healthy fats from nuts, seeds or avocado. Both adults and children should consume smoothies no more than one portion per day.

5 A Day in juices and smoothies

Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of 1 portion of your 5 A Day. For example, if you have 2 glasses of fruit juice and a smoothie in 1 day, that still only counts as 1 portion.