This Blueberry Smoothie is simple, safe, and a great option for anyone currently in the elimination phase of the low FODMAP diet. It’s easy to prep, feels like a treat, and won’t trigger symptoms — as long as you follow the exact portions listed below.
Easy
Elimination
30 min
Vegetarian
Ingredients (1 serving)
1/4 cup fresh or frozen blueberries (40g max) ✔ Blueberries are low FODMAP in servings up to 40g. Don’t go over this amount during elimination.
1/3 of a firm banana (30g max) ✔ Firm bananas are low FODMAP in small amounts. Stick to 30g to avoid crossing into high-FODMAP territory.
1/2 cup unsweetened almond milk ✔ Almond milk is safe up to 240ml. Choose unsweetened and unflavored, with no added gums or sweeteners.
1–2 tablespoons rolled oats (10–20g) ✔ Rolled oats are low FODMAP in small servings. 20g (about 2 tbsp) is the limit during elimination.
1/2 tsp vanilla extract (optional) ✔ Pure vanilla is low FODMAP and adds flavor without sugar or triggers.
Ice cubes (optional) ✔ Ice just adds volume and texture — totally safe.
Measure all ingredients carefully. Use a scale or measuring spoons to make sure you don’t exceed safe serving sizes, especially for banana and blueberries.
Add to blender: Blueberries, banana, oats, almond milk, vanilla, and ice.
Blend until smooth. About 30 seconds in a high-speed blender is enough.
Serve immediately. You can top with a few extra blueberries (as long as total stays under 40g) or a sprinkle of chia or pumpkin seeds (optional, max 1 tbsp).
🧠 Why This Smoothie Is Elimination-Phase Safe
This recipe stays within Monash University’s low FODMAP thresholds:
Blueberries (40g) = safe
Banana (firm) (30g) = safe
Oats (20g or less) = safe
Almond milk = safe Everything has been chosen to avoid triggering fermentation or bloating in sensitive guts.
⚠️ What to Avoid
No honey or agave syrup
No ripe banana (high FODMAP)
No dairy milk or yogurt
No dates, dried fruit, or high-FODMAP protein powders
🧾 Optional Add-Ins (Still FODMAP-Safe)
1 tbsp chia seeds for added fiber and healthy fats
1 tbsp peanut butter (smooth, without added honey or fructose)
1 scoop of FODMAP-certified protein powder, if you’re using this as a meal replacement
This Blueberry Smoothie is a dependable go-to during elimination — easy on the gut, easy to prep, and easy to enjoy. Whether you're using it for breakfast, a snack, or a gentle post-meal option, it’ll give you variety without putting your progress at risk.
Last updated:
April 8, 2025
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