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FODMAP-free Juices and Smoothies

It is often said that healthy eating takes up too much time. Undeniably, it’s extremely quick and easy to put a ready-made meal in the microwave or pour some boiling water into a pot noodle. However, few things are as simple as making a juice or smoothie. It takes minutes to simply throw everything into a blender and press a button. Juices and smoothies are great to kick start your day, fuel a workout and give you a good dose of vitamins and minerals.

I’m certainly not a fan of juice cleanses – the latest ‘in’ diet – but believe juices and smoothies certainly have many nutritional benefits, especially for those suffering with IBS. Juices and smoothies take the stress off your digestive system as most the work has already been done for it and encourage the growth of friendly bacteria in your gut, helping the functioning of your digestive system.

Shop bought juices and smoothies are often high in sugar and those freshly made in juice bars are overpriced and rarely FODMAP-free. So I bought myself a Blend Active (read all about it here) and started making my own. Here are my top three juice and smoothie recipes for you to try out.

FODMAP-free Juices and Smoothies1. The Breakfast Smoothie

This is a thick, creamy smoothie that makes for a delicious and energising start to your day. Plus, any excuse to eat some peanut butter! It’s great to make when on a busy morning and can be enjoyed on-the-go. This smoothie will fill you up and keep you full of energy all morning.


  • 1 banana
  • ½ cup oats
  • ¼ cup blueberries
  • 1½ tbsp. peanut butter
  • ½ cup almond milk
  • 3 ice cubes

Add all the ingredients to your blender and blend away! Add a drop of water if you want to reduce the thickness of the drink.

FODMAP-free Juices and Smoothies

I topped mine with a spoonful of homemade chia seed jam (recipe here).

FODMAP-free Juices and Smoothies

2. The Green Juice

Green juices have been quite the craze over the last few months. The green juice has replaced the Starbucks coffee cup as the trendiest fashion accessory to be paired with gym kit and a yoga mat slung over the shoulder. The green juice is a symbol of devotion to a life of health and fitness and is sported by all the rich and famous.

My take on the green juice is without the usual high FODMAP components, such as apples and pears. It’s not overly ‘green’ – as in it doesn’t taste purely of vegetables. It’s full of vitamins and minerals. Kiwi and ginger are particularly good for those with IBS. Kiwi contains an enzyme that aids digestion and absorption of nutrients and acts a pro-biotic. Kale and spinach are packed with vitamins and help detoxify your body and promote healing making this juice the perfect detox in your times of need!


  • 1 banana
  • 1 kiwi
  • 2 stalks of celery
  • 4-inch chunk of cucumber
  • Handful of kale
  • Handful of spinach
  • 1-inch of ginger
  • 3 cubes of ice
  • ½ cup water

Peel the kiwi and get blending!

FODMAP-free Juices and Smoothies

Why eat your vegetables when you can drink them, right?

FODMAP-free Juices and Smoothies3. Very Berry Smoothie

Not only is this smoothie pretty in pink, it’s naturally sweet, bursting with goodness and berry delicious! It’ll also leave you full of energy because of the banana and protein from the almond milk.


  • 1 banana
  • ½ cup strawberries
  • ½ cup blueberries
  • ½ cup almond milk
  • 1 tbsp. chia seeds
  • 1 tbsp. maple syrup (optional)
  • 3 cubes of ice

Hull the strawberries, add the ingredients to the blender and enjoy! Again, a drop of water can be added to reduce the thickness.

I’d love to hear what your favourite juice and smoothie recipes are and hope you enjoy mine!


The Author

Low FODMAP│IBS│Low Lactose│Low Gluten│Low Fructose


  1. This is so helpful, especially since so many high FODMAP foods are fruits! Thank you for sharing your experience with this diet – I know from personal experience it isn’t easy! Check out what Tasteful Pantry’s Registered Dietitian also had to say about it: http://wp.me/p3xe2q-l7


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