This delicious and healthy smoothie uses the classic combination of blueberries and banana, but in low FODMAP quantities that will keep your gut happy. Frozen spinach, peanut butter and almond milk make it the ultimate power breakfast.

A glass of blueberry smoothie with two blueberries on top and a clear straw, next to scattered blueberries and a spoonful of peanut butter on a white surface.

During my time on a low FODMAP diet and writing my bestselling cookbook, I found the mornings to be the biggest challenge.

For starters, even on a specialized diet, the need for something quick still trumps everything. And so many ready-made options at the grocery store don’t fit the bill. When I have time to meal prep in advance, this delicious low FODMAP breakfast hash is one of my favorites.

But for mornings (like many school days) when I’m rushing around trying to get my daughter and myself out the door, I need a from-scratch breakfast that comes together in less than five minutes. In these scenarios, this blueberry-banana low FODMAP smoothie is almost always the move.

A glass of spinach, a carton of blueberries, a banana, a jar of peanut butter, and a small glass pitcher of milk are arranged on a white surface.

There’s a lot of misconception about where various fruit fall on the FODMAP spectrum. What many doctors don’t explain when recommending this diet is that FODMAPS are cumulative and quantity-specific.

The comments I get most often on my low FODMAP recipe posts involve people arguing about one ingredient or another being on the “no list” even though I’ve included it in the dish. The data changes often, so I find that the best resource is Monash’s FODMAP app. I use this to check ingredients in the moment and always verify my recipes according to their guidelines.

Here is how the ingredients in this low FODMAP smoothie check out according to their research.

Understanding FODMAP safe servings for smoothies:

A single ripe yellow banana with a slightly brown stem is placed on a light-colored marble surface.
Banana safe serving: 1 medium (firm)
A metal strainer filled with fresh blueberries sits on a white marble surface.
Blueberries safe serving: 1 cup
A small glass bowl filled with fresh spinach leaves, with some stems extending over the bowls edge, placed on a white marble surface.
Spinach safe serving: 1 1/2 cups
A glass pitcher filled with a light beige liquid sits on a white marble surface, viewed from above.
Almond milk safe serving: 1 cup
A hand holds a jar of Once Again Organic Creamy Unsweetened Peanut Butter against a white background.
Peanut butter safe serving: 2 tablespoons
A hand pours creamy liquid from a small pitcher into a blender filled with spinach, blueberries, and other ingredients, preparing to make a smoothie.

Since leafy greens can be hard for some people to digest, I find that smoothies are a great way to get a serving of vegetables in a way that is easier on my gut. Which is why I add spinach or kale to the blueberries and banana, along with almond or peanut butter to keep me full and almond milk to keep the smoothie extra smooth and creamy.

The low FODMAP smoothie tastes best made the morning of and downed right away, but I find that starting with frozen produce makes it easier to throw together. It essentially becomes a pantry breakfast like this easy 15 minutes low FODMAP oatmeal. You can of course use fresh produce instead.

A blender containing fresh spinach leaves, blueberries, and a creamy liquid, viewed from above on a white surface.
A pitcher of thick purple smoothie is being poured into a glass on a white surface, viewed from above.
Overhead view of a glass of blueberry smoothie with a clear straw, topped with two blueberries. Nearby are scattered blueberries, smoothie drops, and a spoonful of peanut butter on a white surface.

Read on for my easy low FODMAP blueberry smoothie and don’t forget to check out the archives for tons more low FODMAP recipe ideas.

With health and hedonism

Phoebec

A glass of purple blueberry smoothie with a straw, topped with blueberries. Nearby, there are scattered blueberries and a spoon with peanut butter on a white surface.
A glass of purple blueberry smoothie with a straw, topped with blueberries. Nearby, there are scattered blueberries and a spoon with peanut butter on a white surface.

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Banana-Blueberry Low FODMAP Smoothie with Almond Milk

This delicious and healthy smoothie uses the classiccombination of blueberries and banana, but in low FODMAP quantities that will keepyour gut happy. Frozen spinach, peanut butter and almond milk make it theultimate power breakfast.
Course Breakfast
Cuisine American
Diet Gluten Free, Low Lactose, Vegan, Vegetarian
Keyword banana, low sugar, lowFODMAP, raw, smoothie
Prep Time 5 minutes
Servings 1
Author Phoebe Lapine

Ingredients

  • 1/2 large banana firm, not overly ripe – still some green in the peel
  • 1 cup fresh or frozen blueberries
  • 1/3 cup frozen or fresh spinach
  • 1 tablespoon peanut or almond butter
  • 1 cup unsweetened almond milk

Instructions

  • In a high-powered blender, combine the banana, blueberries, kale or spinach, peanut or almond butter, and almond milk. Puree until smooth, adding more almond milk if necessary to reach your desired consistency.
  • Pour the low FODMAP smoothie into a pint-sized mason jar or tall glass and enjoy.