When they’re done right, smoothies are a great way to pack a powerful nutritional punch in a quick, easy, portable meal. They allow you to take in larger amounts of certain superfoods than you could if you merely ate them. This includes those great-for-your-health green leafy vegetables.
Smoothies are a nice option if you have IBS or otherdigestive problems. Plant fiber is pulverized when blended and therefore may be easier for yourdigestive systemto handle.
Having an optimal bacterial balance in your belly is also good for your overall health.
Keep Your Smoothie Healthy
Smoothie ingredients should be good for your gut and IBS-friendly. Play around with different ingredients and listen to your own intuition as to which foods will be the yummiest and healthiest for you.
Here’s a look at a dozen great options.
Non-Dairy MilkRicardo Roa / EyeEm / Getty ImagesSmoothies need a liquid base. You can certainly just use water, but you may want the taste or nutrients of milk.Cow’s milk contains high levels of lactose, which can cause belly symptoms in people who arelactose intolerant.Soy and rice milks are considered to be high FODMAPs foods, meaning that they can worsen symptoms in people who have IBS, and therefore should be avoided.The following non-dairy milks arebelly-friendly options:Almond milkCoconut milk (limit 1/2 cup)Hemp milkOat milk (limit 1/8 cup)Depending on how many frozen items you’re adding, and how much of a slushy-consistency you like, you may want to round out your smoothie with ice.
Non-Dairy Milk
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Smoothies need a liquid base. You can certainly just use water, but you may want the taste or nutrients of milk.
Cow’s milk contains high levels of lactose, which can cause belly symptoms in people who arelactose intolerant.
Soy and rice milks are considered to be high FODMAPs foods, meaning that they can worsen symptoms in people who have IBS, and therefore should be avoided.
The following non-dairy milks arebelly-friendly options:
Depending on how many frozen items you’re adding, and how much of a slushy-consistency you like, you may want to round out your smoothie with ice.
Kefir
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Kefiris a fermented food made from milk.
Like otherfermented foods, kefir is filled with a wide variety of probiotics—those “friendly” bacteria that are so good for digestive and overall health. Although kefir does come from animal milk, the fermentation process results in a low-lactose product.
Kefir differs from yogurt in that it contains a wider variety of bacteria strains as well as some yeast. In addition to all its gut flora-enhancing qualities, kefir is a great source of many essential vitamins.
You could skip non-dairy milks entirely and try kefir with water as your go-to smoothie base.
Benefits of Kefir for IBS
BananaBanar Fil Ardhi / EyeEm / Getty ImagesWith their velvety texture, bananas make a great base for any smoothie. They’re a great source of dietary fiber, vitamins, and minerals. They’re consideredlow-FODMAPand therefore should not set off any belly symptoms.One great feature is that smoothies are a great way to enjoy bananas that have become over-ripe. Just take off the skin and freeze them to have a great cold base for your smoothies.
Banana
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With their velvety texture, bananas make a great base for any smoothie. They’re a great source of dietary fiber, vitamins, and minerals. They’re consideredlow-FODMAPand therefore should not set off any belly symptoms.
One great feature is that smoothies are a great way to enjoy bananas that have become over-ripe. Just take off the skin and freeze them to have a great cold base for your smoothies.
Leafy Greens
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Now we’re talking!
Almost any leafy green will be good for your digestive health, but here are the ones that have been identified as low in FODMAPs and therefore less likely to set off unwanted symptoms:
If you’re new to adding greens to your smoothie, you may want to start with the milder-flavored spinach and then work your way through the others.
Frozen BerriesJon Boyes / Getty ImagesBerries are good for your brain and your belly. Frozen organic berries are great for smoothies.Frozen berries have several advantages.Especially if you use frozen banana, you will have no need for ice.They’re available in your freezer any time you are looking for a quick, healthy, belly-friendly meal or snack.Frozen produce is picked at the height of ripeness, so you get the maximum amounts of nutrients.By contrast, fruits and vegetables in the produce section are picked when they will best travel—not necessarily when they’re chock-full of nutrients.If your budget allows, you may want to consider buying organic if you do not want to expose your sensitive digestive system to synthetic pesticides, though more research is needed to determine their effects. Locally grown fruit is another great option as small farmers can rely on more traditional methods than spraying plants with chemicals.Low-FODMAP berries include:BlueberriesStrawberriesRaspberriesIf you have IBS, you may want to avoid blackberries if you know that you are reactive to polyols, atype of FODMAP.Warning:Berries will turn your smoothie a funky brown color. It’s still delicious, but the color may take some getting used to.Can You Eat Fruit With Diabetes?
Frozen Berries
Jon Boyes / Getty Images
Berries are good for your brain and your belly. Frozen organic berries are great for smoothies.
Frozen berries have several advantages.
By contrast, fruits and vegetables in the produce section are picked when they will best travel—not necessarily when they’re chock-full of nutrients.
If your budget allows, you may want to consider buying organic if you do not want to expose your sensitive digestive system to synthetic pesticides, though more research is needed to determine their effects. Locally grown fruit is another great option as small farmers can rely on more traditional methods than spraying plants with chemicals.
Low-FODMAP berries include:
If you have IBS, you may want to avoid blackberries if you know that you are reactive to polyols, atype of FODMAP.
Warning:Berries will turn your smoothie a funky brown color. It’s still delicious, but the color may take some getting used to.
Can You Eat Fruit With Diabetes?
Your Favorite FruitsTom Grill / The Image Bank / Getty ImagesYou don’t have to limit yourself to just berries. Most fruit makes a great contribution to a delicious smoothie—frozen or not.You just want to make sure that you are balancing your smoothie out with green leafy vegetables and some of the healthy fats below so your smoothie isn’t too high in sugar.IBS-Friendly FruitsThe following low-FODMAP fruits would earn my seal of approval for a belly-friendly smoothie:CantaloupeHoneydew melonKiwiLimePapaya (paw paw)Pineapple
Your Favorite Fruits
Tom Grill / The Image Bank / Getty Images
You don’t have to limit yourself to just berries. Most fruit makes a great contribution to a delicious smoothie—frozen or not.
You just want to make sure that you are balancing your smoothie out with green leafy vegetables and some of the healthy fats below so your smoothie isn’t too high in sugar.
IBS-Friendly FruitsThe following low-FODMAP fruits would earn my seal of approval for a belly-friendly smoothie:CantaloupeHoneydew melonKiwiLimePapaya (paw paw)Pineapple
IBS-Friendly Fruits
The following low-FODMAP fruits would earn my seal of approval for a belly-friendly smoothie:CantaloupeHoneydew melonKiwiLimePapaya (paw paw)Pineapple
The following low-FODMAP fruits would earn my seal of approval for a belly-friendly smoothie:
Nut ButterOnly_Creatives / E+ / Getty ImagesHealthy fats are another way to slow the rise in blood sugar from all of the fruit that you might be putting in your smoothie.Nut butters not only fit that bill but add a delicious flavor to your smoothies. You don’t need much—just a tablespoon will do. Your best choices are peanut butter or almond butter.Cashews are high in FODMAPs, so best to skip that type.
Nut Butter
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Healthy fats are another way to slow the rise in blood sugar from all of the fruit that you might be putting in your smoothie.
Nut butters not only fit that bill but add a delicious flavor to your smoothies. You don’t need much—just a tablespoon will do. Your best choices are peanut butter or almond butter.
Cashews are high in FODMAPs, so best to skip that type.
Coconut Oilbhofack2 / Getty ImagesCoconut oilis another form of fat that may have health benefits. It can:Help slow down the absorption of sugar found in fruit into your bloodstreamPotentially enhance your heart healthHelp you better absorb all of the vitamins and minerals from the produce in your smoothiesIt works well to add approximately 1 tablespoon of coconut oil to your smoothies.The Best Foods for People With IBS
Coconut Oil
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Coconut oilis another form of fat that may have health benefits. It can:
It works well to add approximately 1 tablespoon of coconut oil to your smoothies.
The Best Foods for People With IBS
AvocadoWestend61 / Getty ImagesAnother healthy-fat recommendation is theamazing avocado.Even if you don’t love the taste of avocados, try them in your smoothies. In addition to providing a small amount of plant-based protein and offering you lots of nutrients, they add a lush texture to your smoothie.The only downside to avocados is that, for someone with IBS, only 1/8 of a whole is considered low-FODMAP. But this is the beauty of smoothies! Cut an avocado into eight parts and freeze seven of them, and now they’re on hand for the foreseeable future.
Avocado
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Another healthy-fat recommendation is theamazing avocado.
Even if you don’t love the taste of avocados, try them in your smoothies. In addition to providing a small amount of plant-based protein and offering you lots of nutrients, they add a lush texture to your smoothie.
The only downside to avocados is that, for someone with IBS, only 1/8 of a whole is considered low-FODMAP. But this is the beauty of smoothies! Cut an avocado into eight parts and freeze seven of them, and now they’re on hand for the foreseeable future.
A Little SweetenerFrançois Angers / Getty ImagesBetween the bananas, berries, and other fruits you may have included, your smoothies may be sweet enough.However, if you just need a little more sweetness to counteract the taste of your greens, you can add in a little sweetener.Although the evidence is far from conclusive, honey may offer some antibacterial and anti-allergy benefits.However, it’s high in FODMAP fructose and therefore not a good option if you havefructose malabsorption.If that is the case, maple syrup may be a better pick. Just remember to only use a few drops!If you find that you down your smoothies very quickly, that is a sign that they are too sweet. Try to play around with the amount of sweetener that you use so that you can keep it to a minimum.
A Little Sweetener
François Angers / Getty Images
Between the bananas, berries, and other fruits you may have included, your smoothies may be sweet enough.
However, if you just need a little more sweetness to counteract the taste of your greens, you can add in a little sweetener.
Although the evidence is far from conclusive, honey may offer some antibacterial and anti-allergy benefits.
However, it’s high in FODMAP fructose and therefore not a good option if you havefructose malabsorption.If that is the case, maple syrup may be a better pick. Just remember to only use a few drops!
If you find that you down your smoothies very quickly, that is a sign that they are too sweet. Try to play around with the amount of sweetener that you use so that you can keep it to a minimum.
Cacao
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Because the universe is a wonderful place, cacao (raw chocolate) is really good for you!
For our intents and purposes here, it is good to know that cacao may actually have prebiotic qualities. This means it’s a food that “feeds” the good-guy bacteria in your gut. And it tastes so good!
The problem with most chocolate is that it contains added sugar and, often, unhealthy forms of fat. However, cacao powder has all of the wonderful health qualities of chocolate, without the downsides.
Unfortunately, cacao on its own is bitter. That’s why candy makers add sugar.
Feel free to add a heaping tablespoon and enjoy your delicious elixir.
Is Chocolate Good or Bad for IBS?
Chia, Flax, and Hemp SeedsKristin Duvall / Photolibrary / Getty ImagesSmoothies are a great vehicle for taking in the fiber benefits of:Chia seedsFlaxseedRaw shelled hemp seedAll three are nutritional powerhouses. Both chia and flaxseed are thought to add in optimal stool formation—always a good thing!Each type of seeds is also good sources of omega-3 fatty acids, which play an important role in the healthy functioning of so many of the cells of our bodies.Chia and hemp seeds can be added directly to your smoothies. Flaxseed needs to be ground first in order for you to enjoy its health benefits. (For best results, keep your seeds in the refrigerator. This is especially important to keep ground flaxseed from spoiling.)Start with a tablespoon of whichever one appeals to you most to allow your body time to adjust. You can then work your way up to a tablespoon of each as a great way to round out your belly-friendly smoothie!Why Raw Vegetables May Be Aggravating Your IBS
Chia, Flax, and Hemp Seeds
Kristin Duvall / Photolibrary / Getty Images
Smoothies are a great vehicle for taking in the fiber benefits of:
All three are nutritional powerhouses. Both chia and flaxseed are thought to add in optimal stool formation—always a good thing!
Each type of seeds is also good sources of omega-3 fatty acids, which play an important role in the healthy functioning of so many of the cells of our bodies.
Chia and hemp seeds can be added directly to your smoothies. Flaxseed needs to be ground first in order for you to enjoy its health benefits. (For best results, keep your seeds in the refrigerator. This is especially important to keep ground flaxseed from spoiling.)
Start with a tablespoon of whichever one appeals to you most to allow your body time to adjust. You can then work your way up to a tablespoon of each as a great way to round out your belly-friendly smoothie!
Why Raw Vegetables May Be Aggravating Your IBS
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Moayyedi P, Mearin F, Azpiroz F, et al.Irritable bowel syndrome diagnosis and management: A simplified algorithm for clinical practice.United European Gastroenterol J. 2017;5(6):773-788. doi:10.1177/2050640617731968
Hertzler S, Clancy S.Kefir improves lactose digestion and tolerance in adults with lactose maldigestion.Journal of the American Dietetics Association.2003;103(5):582-7. doi:10.1053/jada.2003.50111
IBS Diets.FODMAP Food List.
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