Low FODMAP Strawberry Smoothie

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 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 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.

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.

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 and FODMAPS 101 for more details.

FODMAP content present in strawberries: 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. If 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 differ?

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 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 serves (½ cup or more) contain moderate to high levels of sorbitol, 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

1. 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. 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 serving. Be sure to be within the FODMAP limit.
6. You are free to use any other FODMAP-friendly milk alternative.