Do you have irritable bowel syndrome or disorder? Want a summer smoothie without the tummy troubles? Try these recipes that use low-FODMAP carbohydrates.
“What’s FODMAP?” you ask.
The low-FODMAP diet is a treatment for people suffering from IBS. The acronym stands for:
Oligosaccharides (Fructans and Galactans),
Monosaccharides (Fructose) and
Polyols (Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)
Whoah, that’s a lot of big words.
Basically, FODMAP carbohydrates are poorly absorbed in the small intestine. When they reach the large intestine, the fiber absorbs water resulting in bloating, gas, abdominal discomfort, pain. Not Fun.
Here are high-FODMAP smoothie ingredients you should avoid:
- Plums and prunes
- Dried fruits and Fruit juices high in fructose
- Beet Greens
- Dandelion Greens
- Radiccio Lettuce
- Sugar Snap and Snow Peas
- Cow Milk
- Almond Milk
- Soy Milk
Wondering what you can blend? Try these simple recipes below.
Blueberry Melon Smoothie
1 cup cantaloupe or honeydew melon
1/2 to 1 cup fresh blueberries (or frozen wild blueberries)
4 ounces (about 120 milliliters) of rice milk or water
1 banana, peeled
1/2 cup strawberries or blueberries
2 handfuls of fresh baby spinach
4 ounces (about 120 milliliters) of water
Need more smoothie inspiration? Check out Simple Green Smoothies for recipes and tips.
Hannah Tice-Autoimmune Ally
Photo: Say Yes
Source: Stanford Hospital