Do you like to start your day with something sweet? Give your taste buds a healthy wake-up call with this fresh and simple low FODMAP berry smoothie!
No matter how many times I try, my husband will not let me eat dessert for breakfast. If I think cupcakes are a great way to start the day, who is he to judge? Also, besides the shape, what is the difference between a cupcake and a cinnamon roll? Am I right?
Anyways, this low FODMAP berry smoothie is the perfect compromise! It has a bright pop of flavour and a nice, thick texture that reminds me more of soft sorbet than a smoothie.
So if you’re looking for a sweet treat to start your day, put down the cupcake and try one of these! Your tummy and your taste buds will thank you!
Psssst! This recipe is part of my 30 under 30 challenge. This June, I’ll be posting one new recipe every day that’s ready in 30 minutes or less. Sign up for my newsletter below to make sure you don’t miss a thing!
Keep It FODMAP Friendly
This low FODMAP berry smoothie is light on ingredients, but not on flavour! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, strawberries. According to Monash University, strawberries don’t have any FODMAPs. That means you can eat as many as you’d like without adding to your FODMAP load. But, heads up! Fruits have a lot of fibre, and large servings may not agree with you. So don’t go wild!
Next up, cranberry juice. According to the Monash app, cranberry juice is low FODMAP in servings of 1 glass (250 ml) per sitting. Though, Monash doesn’t list a maximum serving size.
According to Monash University blog, foods without a listed a limit can be eaten in large servings without pushing you over your FODMAP threshold. You can read Monash’s full article here.
We’ll also be using lime juice. According to Monash, lime juice is low FODMAP in servings of 1 cup (250 g) per sitting. Servings of 1 + 1/5 cups (300 g) are high in the FODMAP fructan.
This recipe uses 1 tbsp total, which works out to 15.6 g of lime juice per serving. This is well within Monash’s recommended range.
We’ll also be using cane sugar syrup. Cane sugar syrup is made by boiling down table sugar and water. Because table sugar is equal parts glucose and fructose, cane sugar syrup is low FODMAP. You can grab my cane sugar syrup recipe here.
Last but not least, chia seeds! According to Monash, chia seeds are low FODMAP in servings of 2 tbsp (24 g) per sitting. Servings of 4 tbsp (48 g) or more are high in the FODMAP fructan.
We’ll be using 1 tbsp of chia seeds in our smoothie, and an optional 1 tbsp as a garnish. This works out to 1 serving of chia seeds, which is within Monash’s recommended range.
Wondering how this low FODMAP berry smoothie stacks up? Check out the notes below to see how many FODMAPs are in each serving of this recipe. Want more information on FODMAP stacking? Check out my full article here.
Fructose = 0
Lactose = 0
Fructans = 1.06
GOS = 0
Polyols = 0
Want to try this low FODMAP berry smoothie? Don’t forget to PIN THIS RECIPE for later.
Looking for a sweet treat you can eat for breakfast? Check out this quick and easy low FODMAP berry smoothie!
- 1 cup frozen strawberries
- 0.5 cup cranberry juice
- 1 tbsp lime juice
- 1 tbsp low FODMAP cane sugar syrup
- 2 tbsp chia seeds (divided)
Combine strawberries, cranberry juice, lime juice, cane sugar syrup, and 1 tbsp of chia seeds in a blender and pulse until smooth. Transfer your smoothie to your serving dish and top with the remaining 1 tbsp of chia seeds. Serve immediately.
This low FODMAP berry smoothie is the perfect sweet treat to start your day! If you like this recipe, don’t forget to share it. Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
You might also like one of these:
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Low FODMAP Sourdough Waffles Looking for a fun FODMAP-friendly twist on a breakfast classic? Take your brunch to the next level with these easy make-ahead low FODMAP sourdough waffles!
Low FODMAP Sweet Crepes Looking for an epic breakfast recipe? These low FODMAP sweet crepes are brushed with chocolate ganache and stuffed with fresh strawberries! Talk about a mouthwatering way to start your day!