Low FODMAP Green Smoothie

It’s March in Minnesota and the snow just keeps coming and coming. And even though there are 30 bajillion inches of snow outside I am craving the tastes of summer. 

So I put together this refreshing low FODMAP green smoothie with cucumber, melon, mint, and of course – greens. The color that comes from this smoothie is a bright vibrant green, which just so happens to also be perfect for St Patrick’s day!

And as luck would have it 😉, cantaloupes were on sale this week! They were also delightfully ripe and juicy for this time of year.

So if you are craving a bit of summer in your life, or just looking for something healthy and green, jump to the recipe and get blending. Or, read on below to learn more about the nutrients in this smoothie and the low FODMAP ingredients I’ve included.

PS, this recipe is also vegan and lactose-free!

Cucumber, melon, and mint make this green smoothie fresh and delightful

Nutrients in this Low FODMAP Green Smoothie

A low FODMAP diet can be a game changer for those with IBS. However, it often gets shamed for being low in fiber and certain vitamins and minerals. But this IBS friendly smoothie has got it all going on.

Here are some of the nutrients you will get:

Beta carotene from the cantaloupe, cucumbers (especially the peels), and greens.

Vitamin C from the cantaloupe.

Vitamin K from the cucumbers and greens.

Vitamin D from the yogurt (if fortified).

Calcium from the yogurt and greens.

Folate from the cantaloupe and greens

Potassium from the cantaloupe, cucumbers, and greens.

Magnesium from the cantaloupe, cucumber, and greens.

Fiber from the cantaloupe, cucumber, greens, and chia seeds.

Water from the cantaloupe, cucumbers, and ice if you choose to use it.

Low FODMAP Ingredients

Mixed Greens. Most greens are low FODMAP. I added a mix of baby spinach, mizuna, chard, and kale. Now, to be completely honest I’m not sure if mizuna is low FODMAP (or even what mizuna is). But the other greens in this mix were low FODMAP so I went for it.

If you use regular kale with tougher leaves, I recommend grinding it in a food processor first to get it to a finer texture. You can do this in bulk and freeze the leftover kale in ice cube trays to use for later.

Mixed greens

Cantaloupe. This delightful sweet summery melon is low FODMAP in a portion of ¾ cup. Just the right amount for a single-serve smoothie. If you add more you will be increasing the fructans in your smoothie. Check out this article on how to select a ripe cantaloupe.

Cucumber. Cucumber is low FODMAP in a portion of ½ cup. Large portions contain the FODMAP fructose, but not until you hit about 1 ½ cups. I like to leave some of the peelings intact to get some additional fiber and beta-carotene.

Coconut Yogurt. I used So Delicious plain coconut yogurt. But you can another plain lactose-free yogurt– just be sure to check the label for high FODMAP ingredients – especially if you go with flavored yogurt. Or, if you tolerate lactose go ahead and use regular yogurt.

yogurt

Chia Seeds.  This smoothie can be a little thin and watery without this addition. Add half to one tablespoon, depending on how thick you would like your smoothie to be. In addition to a little viscosity, chia seeds will add soluble fiber and anti-inflammatory omega-3 fatty acids to your green smoothie.

Mint Leaves. Mint leaves bring this smoothie to life! It adds an element of freshness… and for those of you who don’t love the flavor of greens, the mint helps hide it.

Maple Syrup. Because cantaloupe isn’t the sweetest of fruits, you might want to add a little maple syrup. Maple syrup is a low-FODMAP natural sweetener.

Ice (optional). In case it isn’t obvious ice, and water, are low FODMAP! Yay, you can stay hydrated on a low FODMAP diet!

Optional add-in? If you want to boost the protein of this low FODMAP smoothie feel free to add some low FODMAP protein powder, like Casa de Sante’s Vegan Protein Powder.

And in case you are wondering what machine I like to use for my low FODMAP green smoothie – I use this cute little Ninja personal blender! But there are a number of other personal or full-sized blenders that would do the job too.

Recipe card: Low FODMAP Green Smoothie

Low FODMAP Green Smoothie

This fresh low FODMAP green smoothie with cucumber and melon is perfect for a warm day (or whenever you are craving the sweet tastes of summer). The addition of mint is perfect for those of you looking to disguise the flavor of the greens.
Prep Time 5 minutes
Blend time 1 minute
Total Time 6 minutes
Course Drinks
Servings 1 smoothie
Calories 250 kcal

Ingredients
  

  • 1 Cup Mixed greens baby spinach, baby kale, chard, etc.
  • 3/4 Cup Cantaloupe diced
  • 1/2 Cup Cucumber slices
  • 1/2 Cup Coconut yogurt, plain or alternate lactose-free yogurt*
  • 1/2-1 Tablespoon Chia seeds
  • 4-5 Mint leaves
  • 1 Tablespoon Maple syrup
  • A few cubes of ice optional

Instructions
 

  • Place all ingredients in a blender.
  • Pulse a few times, then blend to combine.

Notes

*A note on yogurt – I used SO Delicious plain coconut yogurt. There are probably other suitable low-FODMAP yogurts (i.e. lactose-free) out there. This is just the one I can consistently find. Check the label on your yogurt to make sure there are no high FODMAP ingredients.
If you have gone through your reintroduction and know that lactose doesn’t bother you, feel free to use regular yogurt or Greek yogurt (I still recommend plain, though vanilla might work as well).
***Make sure the yogurt is closest to the blade. I used a personal blender (the blade gets screwed to the top) so I put in my greens and fruit in first, and yogurt last. But if using a traditional blender put the yogurt in first so it sits on the bottom.

Enjoyed this recipe? Comment below and share with your friends!

You might also enjoy: Low FODMAP Overnight Oats.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

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