By Dr. Rachel Pauls, M.D.
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
Note: to make a ‘layer smoothie’ just freeze for 15-30 minutes after each layer :)
Original source here.
