This low-FODMAP strawberry smoothie is vegan, gluten-free, and lactose-free. Bright, refreshing, and easy to throw together, it’s perfect for a quick breakfast or an energising snack.
The combination of strawberries and coconut milk gives a lovely pink colour and a creamy texture that kids (and adults!) will love!
Strawberry and FODMAP
A serving of about 5 medium strawberries (65 g) is perfectly gentle on the tummy, great for low-FODMAP diets.
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Why you’ll love it
- Gentle on the gut while still being nutritious.
- Low in calories.
- No dairy, no gluten, suitable for many dietary needs.
- Fast to make.
- Simple ingredients that are usually easy to find.
Looking for a low FODMAP meal idea that’s easy to digest and full of goodness? Try this low-FODMAP pasta salad, a nutritious, satisfying option for those low-appetite days!
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.
Refer to MonashFODMAP and FODMAPS 101 for more details.
Ingredients for FODMAP Friendly Smoothie
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 served.
- 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 UHT coconut milk.
- It is available in a shelf-stable, unrefrigerated 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?
This might be the easiest and fastest FODMAP breakfast smoothie ever! Just toss strawberries, sugar, and coconut milk into a blender, and your delicious IBS-friendly smoothie is ready in minutes.
Pour this smoothie into a glass with ice cubes and sprinkle desiccated coconut over it.
Top with chopped almonds for a little crunch and serve chilled. There you have it- a delicious, gut-friendly strawberry smoothie!
A perfect IBS-friendly treat that takes just minutes to whip up.
Equipment
I use a NutriBullet blender to blend this yummy strawberry smoothie. Also, I use this same blender to prepare massa lassi. Not only this, but it is so easy to blend spices like chai masala, curd masala powder, and Kerala sambar powder. All-in-one equipment that is worth trying!! Being small in size, it is too easy and convenient to use.
Storage Suggestions
This low-FODMAP strawberry smoothie tastes best when freshly made. It’s not recommended to keep or store it for long periods.
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 3 and omega-6.
- For extra fibre, add 1 teaspoon of oat bran.
FAQS
According to the newly published Monash data, strawberries are no longer FODMAP-free food. 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.
FODMAP content present in strawberries: Fructose
In the food industry, strawberries are dried by either drying or freeze-drying techniques 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.
Coconut milk is FODMAP-friendly as long as it is used in a 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 servings (½ cup or more) contain moderate to high levels of sorbitol, be sure to limit the quantity of coconut milk.
FODMAP: Sorbitol
There is confusion about almonds being on the 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
- The ingredients used to prepare this smoothie are FODMAP-friendly only when used within the mentioned limits. Exceeding the serving size beyond these limits makes this recipe moderate to high FODMAP. Be careful while adding these ingredients to make this smoothie.
- Use unsweetened coconut milk to keep calories in check.
- Use fresh strawberries for the best results.
- Always check the ingredients on the label before trying anything new if you follow the FODMAP diet.
- Feel free to add more almonds. The FODMAP limit is 10 almonds (12 g) per serving. Be sure to be within the FODMAP limit.
- You are free to use any other FODMAP-friendly milk alternative.
More FODMAPs-Friendly!
Find more gentle-on-the-gut FODMAP recipes..
Please share your feedback if you make this low-FODMAP strawberry smoothie recipe! You can also leave a comment or share a picture on Instagram with the hashtag #tipsnrecipes to let me know how it goes!
🧾Recipe
Low FODMAP Strawberry Smoothie
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Equipment
- blender/processor
Ingredients
- 10 strawberries (130 g)
- 2 tablespoon sugar
- 1 cup coconut milk
- 4 almonds
- 1 teaspoon desiccated coconut
- ice-cubes
Instructions
- Blend strawberries, sugar, and coconut milk in a blender into a smoothie.
- Pour this smoothie into a glass with ice cubes.
- Top up with desiccated coconut and chopped almonds. (½ teaspoon desiccated coconut and 2 almonds per serve)
- Serve chilled.
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Notes
Nutrition
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Bobbie says
The coconut milk adds so much flavor to this smoothie! Delicious
Shelby Stover says
Coconut milk makes everything so creamy, I love this!
Abhi says
Thank you!
Kalin Williams says
Yum! I had to eat low FODMAP for a period of time and it was so challenging finding good recipes - I will definitely be holding onto this one
Cindy Mom the Lunch Lady says
As someone living with IBD for over 15 yrs I am so happy to have found a delicious smoothie that does not cause tummy issues and is so delicious!
Andrea White says
loveee strawberries so this was absolutely perfect! thank you for this recipe!
Abhi says
Thanks, Andrea!