Low FODMAP Strawberry Smoothie

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This vegan, gluten-free, low FODMAP strawberry smoothie is made with strawberries and coconut milk that takes no time to prepare. Get a perfect source of energy in this nourishing drink at breakfast to energize yourself for the day.

Also, you can make it for your kids for an after-school hour drink to give them a boost of energy.

Jump to:

• About the recipe
• Reasons you will 💖this recipe
• Ingredients
• How to make a low FODMAP strawberry smoothie?
• Storage suggestions
• Variations
• FAQS
• Tips n suggestions
• Recipe
• Comments

About the recipe

This FODMAP strawberry smoothie recipe is not only vegan but also a lactose-free nourishing drink recipe that is so quick to prepare. It is a plant-based breakfast smoothie prepared with fresh strawberries, cane sugar and coconut milk. 

The fresh strawberries make this drink flavourful and refresh your senses instantly with a lovely fruity aroma. Coconut milk is power-packed and rich in nutrients with so many health benefits. The blend of strawberries and coconut milk in this smoothie resulted in a beautiful rose pink that is too appealing. It also tastes so addictive when topped with desiccated coconut and almonds. Overall, I believe it is a perfect breakfast smoothie loaded with the nutrients to energize yourself in no time.

If you are looking for easy, quick, lactose-free, vegan and FODMAP friendly recipes, then look no further! Make this low FODMAP strawberry smoothie when you do not feel like eating anything! It will fulfil you with nutrition.

You can also check other FODMAP friendly recipes like potatoes with fenugreek leaves, pasta salad.

Reasons you will 💖this recipe

• It is a tummy and heart-friendly nourishing drink that fills you with nutrition.
• Low in calories.
• Vegan, gluten-free, lactose-free and FODMAP friendly too.
• No-mess recipe.
• A quick and easy recipe you can make in no time.
• Kids friendly recipe.
• Easy availability of the ingredients.
• Versatile as you can easily substitute with other ingredients you like (be sure it to be low FODMAP).

Ingredients

To prepare this IBS friendly smoothie recipe, you need the following ingredients. This recipe serves 2.

• Strawberries
  • I use fresh strawberries in this low FODMAP smoothie recipe.
  • Strawberries are low FODMAP ONLY when consumed in a limited amount.
  • According to Monash University, 5 medium strawberries (65grams) are low FODMAP serve.
• Sugar
  • For making this plant-based breakfast smoothie, I use raw cane sugar.
  • It is a low FODMAP of up to 1 tablespoon (16 grams).
  • You can also use Maple syrup up to 1 tablespoon (20 grams)
• Milk
  • In this lactose-free smoothie recipe, I use unsweetened coconut milk UHT.
  • It is available in a shelf-stable, un-refrigerated container.
  • Coconut milk UHT is low FODMAP at ½ cup (125ml) as per Monash's recommendation.
  • Avoid any coconut milk that contains inulin or guar gum.
  • You can use any milk alternatives on a low FODMAP diet.
• Desiccated coconut (optional)
  • A pinch of dried coconut flesh is enough for the smoothie toppings.
  • According to Monash, desiccated coconut is low FODMAP in ½ cup serves.
  • It adds texture and boosts the flavour of the smoothie.
  • Also, it is a good source of dietary fibre and protein.
  • Feel free to skip this if you don't like coconut flesh.
• Almonds (optional)
  • Almonds add crunchiness to the smoothie.
  • As per Monash University, 10 whole almonds (12 grams) are considered to be low in FODMAP.
  • Feel free to skip this if you don't like almonds.

How to make a low FODMAP strawberry smoothie?

For the full recipe, check out the video below.

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It is one of the easiest and quickest FODMAP breakfast smoothie recipes you have ever seen. All you need to do is gather all the 3 ingredients, strawberries, sugar, and coconut milk, and blend them in a blender to make this IBS friendly smoothie.

Note: Make sure to rinse strawberries well and slice stems off at the top.

Pour this smoothie into a glass with ice cubes and sprinkle desiccated coconut over it.

Top up with chopped almonds for crunchy toppings and serve chilled. Here, you go with FODMAP friendly strawberry smoothie!!

Enjoy IBS friendly smoothie recipe that takes no time to prepare!!

Storage suggestions

• Serve this FODMAP friendly smoothie immediately as soon as you prepare it.
• It is not advisable to keep this smoothie for long hours.

Variations

• Try other low FODMAP milk (almond milk, soy milk, lactose-free milk) to give your taste buds a different flavour each time you make a smoothie.
• Add 1 teaspoon of flaxseed oil for essential fatty acids, omega 3 and omega 6.
• For extra fibre, add 1 teaspoon of oat bran.

FAQS

What are FODMAPs?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols which are short-chain carbohydrates. These are not completely digested or absorbed into the intestine. The presence of FODMAPs in the intestine causes the formation of gas and, also attracts water which exerts pressure on the intestinal walls to stretch and expand.

As people with IBS (irritable bowel syndrome) have a highly sensitive gut, this stretching of the intestinal wall by FODMAPs causes pain and other gut discomforts. Thus, a diet with low FODMAP can provide relief from these uncomfortable gut symptoms associated with this disorder. You may refer to MonashFODMAP, FODMAPS 101 for more details.

How many strawberries are low Fodmap?

According to the new published Monash data, strawberries are no longer FODMAP free food. The Monash University retested strawberries, and their laboratory data is as follows:

• 65g (5 medium strawberries) - Low FODMAP serve
• 75g (6 medium strawberries) - Moderate in FODMAPs (excess fructose) 
• 100g (8 medium) - High in FODMAPs (excess fructose)

Based on their observations, serving portions of up to 5 medium strawberries weighing 65 grams is safe to eat on a FODMAP diet. So, keep your serving size of strawberries small to stay within low FODMAP limits. 

FODMAP content present in strawberry: Fructose

Are dried strawberries low FODMAP?

Dried strawberries are low FODMAP in small serving sizes compared to fresh strawberries. As per FODMAP Friendly, dried strawberries are low FODMAP at a 5g serving size. Any higher, it has excess fructose and is not considered safe for the FODMAP diet. So, do not replace fresh strawberries with dried strawberries for making smoothies.

Why FODMAP content in fresh and dried strawberries differs?

In the food industry, strawberries are dried by either drying or freeze-drying technique by removing their water content (dehydration). Therefore, this process concentrates all the sugar to a large extent. As a result, dried strawberries contain more fructose(FODMAP) than fresh ones. For example, as per The Conversation data, fresh strawberries contain 4.9 % sugar, whereas freeze-dried strawberries contain 71 % sugar, a 14-times more.

Is coconut milk FODMAP friendly?

Coconut milk is FODMAP friendly as long as you are using it in limited portion size.

As per Monash University, Coconut milk UHT is low FODMAP at ½ cup (125ml).

If you use canned coconut milk (mainly used for cooking), the serving size should not exceed ⅓ cup. As the larger serves (½ cup or more) contain moderate to high levels of sorbitol, so, be sure to limit the quantity of coconut milk.

FODMAP: Sorbitol

Are almonds low FODMAP?

There is confusion about almonds being on FODMAP friendly list. Actually, the degree of FODMAP varies with the serving size of almonds. For example;
According to Monash, 10 whole almonds weighing 12 grams is a low FODMAP portion, whereas 20 whole almonds at 24 grams are high FODMAP. So, almonds are FODMAP friendly at half serve of 10 almonds.

FODMAP: Galacto-oligosaccharides (oligosaccharides)

Tips n suggestions

1. The ingredients used to prepare this smoothie is FODMAP friendly only when used within the mentioned limits. Exceeding the serving size beyond these limits makes this recipe moderate to high FODMAP. So be careful while adding these ingredients to make this smoothie.
2. Use unsweetened coconut milk to keep calories on the count.
3. Use fresh strawberries only.
4. Always check the ingredients on the label before trying anything new if you follow the FODMAP diet.
5. Feel free to add almonds more. The FODMAP limit is 10 almonds (12 g) per serve. Be sure to be within the FODMAP limit.
6. You are free to use any other FODMAP friendly milk alternative.

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