3 Low FODMAP Smoothie Recipes For Weekly Meal Prep (no banana & dairy free) (2024)

FAQs

Can you make smoothies for the week? ›

The best way to prep an entire week of smoothies is to blend a batch of about 7-10 smoothies worth. You'll probably need to blend half at a time. Then freeze the smoothies in either ice trays or jars. For variety, spend a few more minutes making 2-4 flavors so you have options throughout the week.

Low FODMAP foods to enjoy instead include:

Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

Smoothies are a nice option if you have IBS or other digestive problems. Plant fiber is pulverized when blended and therefore may be easier for your digestive system to handle. The "good guy" bacteria in your gut will be thrilled by the increase in the number of plant foods that smoothies provide.

Frozen, peeled avocado is a great substitution for banana in this smoothie. Replacing banana with avocado eliminates all of the sugar and you'll get plenty of healthy fats as well. High-quality fats keep you feeling fuller longer. This recipe also has spinach and parsley for extra nutrients.

Not to mention, smoothies rarely contain the nutritional benefits of solid foods. Limiting yourself to just smoothies can cause you to lose too much weight. Instead, try incorporating meal replacement shakes into your diet to help you reach your goals.

The short-duration smoothie diet should not be followed for a period longer than the indicated time as it can cause a serious case of malnutrition. From the fact that most smoothies are made from vegetables and fruits, it means you'll be missing out on some important macronutrients like proteins and fats.

From Granny Smiths to Pink Ladies, a single apple (65g) serving is flagged as high FODMAP by Monash University's FODMAP Diet experts. Apples contain elevated levels of fructose and polyol-sorbitol, both of which intensify IBS symptoms and trigger diarrhea.

There are some other foods like potatoes, rice, carrots, bean sprouts, blueberries, Japanese/Kabocha/Kent squash, cucumber, parsnip, lettuce, oyster mushrooms, hard cheese (like cheddar and colby), choy sum, collard greens, swiss chard and silverbeet that remain low FODMAP in large serving sizes.

Foods High in Fructose

It turns out some very healthy foods like apples, pears and dried fruits are naturally high in fructose, which when ingested, can trigger some of the same side effects as undigested lactose. Fruits lower in fructose, such as berries, citrus and bananas, may be a better choice for people with IBS.

What is a good smoothie for bowel movement? ›

Greek yogurt is made by straining regular yogurt, a process that removes much of the whey, resulting in a lower lactose content. Monash has recently tested Greek yogurt, and the low FODMAP serving is ¾ ounce (23 grams). At 3 tablespoons, Greek yogurt is moderate in FODMAPs.

But when I started experimenting, I discovered a handful of easy banana substitutes that lend a similar thick and creamy consistency to your smoothies. To make a smoothie without a banana, you can substitute oatmeal, avocado, chia seeds, frozen fruit, yoghurt or tofu.

Mango is one of the most common substitutes for bananas in smoothies. It has a pretty mild flavor. Because it's not as juicy as most fruits, mango is great at creating a creamy texture. Use about 1 cup of frozen mango to replace 1 banana.

Dairy milk, oat milk, and almond milk also help create a thicker consistency, compared to juice or water. A handful of raw oats add thickness to your smoothie while kicking the fiber and protein up a notch. A tablespoon of chia seeds is a natural thickener and provides healthy fats and protein.

If you make your smoothies the night before, and keep them in the fridge overnight, they will be perfectly good to drink the next day. You can keep them for up to 48 hours but we recommend drinking them before 24 hours if you want to keep maximum nutrition and taste!

How many days can I store my smoothie in the fridge? Homemade smoothies last up to 1-2 days in the fridge. While smoothies are best enjoyed fresh ASAP, they'll last for 24-48 hours if they're kept inside a clean, airtight container. If you have dairy in your smoothie, it's more likely to last just 1 day.

How Long Do Smoothies Last in The Fridge? Proper refrigeration can extend a homemade smoothie's shelf life up to 2 days before excessive separation, texture changes, and change of color occur. The more produce-centric green smoothies can keep fresh longer thanks to the lower sugar content from fruits.

Scoop your smoothie out into one or more airtight containers for safe keeping. Don't let other odors in your freezer seep in and ruin your smoothie. Consider vacuum sealing for maximum protection. Once your smoothie is sealed, it's ready to be stored in your freezer for a few days or weeks.