Dina Strangaric |

5 Gut Friendly Protein Smoothies

1. Chocolate Peanut Butter Banana Smoothie

Creamy, filling, tastes like dessert.

Ingredients

  • 1 scoop chocolate protein powder
  • 1 small firm banana (slightly underripe is best for low FODMAP)
  • 1 tbsp natural peanut butter
  • 250mL lactose-free milk or almond milk
  • Ice
  • Optional: 1 tsp cacao powder

2. Strawberry Vanilla Cheesecake Smoothie

Fresh, sweet and surprisingly high protein.

Ingredients

  • 1 scoop vanilla protein powder
  • 1 cup strawberries
  • 2 tbsp lactose-free Greek yoghurt
  • 250mL almond milk
  • 1 tsp maple syrup
  • Ice

3. Tropical Green Smoothie

Refreshing without the bloating that many green smoothies cause.

Ingredients

  • 1 scoop vanilla protein powder
  • 1/2 cup pineapple
  • Handful baby spinach
  • 1 kiwi fruit
  • 250mL coconut water
  • Ice

4. Blueberry Cinnamon Oat Smoothie

Tastes like blueberry muffins.

Ingredients

  • 1 scoop vanilla protein powder
  • 1/2 cup blueberries
  • 1/4 cup rolled oats
  • 1/2 tsp cinnamon
  • 250mL lactose-free milk
  • Ice

5. Salted Caramel Coffee Smoothie

Perfect for busy mornings.

Ingredients

  • 1 scoop vanilla or caramel protein powder
  • 1 shot espresso or 1 tsp instant coffee
  • 250mL lactose-free milk
  • 1 tbsp maple syrup
  • Pinch sea salt
  • Ice

Smoothie Tips

🌟 Best low FODMAP fruits: kiwi, strawberries, blueberries, pineapple, firm banana, grapes.

🙅🏼‍♀️ Avoid large amounts of mango, apple, pear, dates and regular milk.

🥛 Lactose-free dairy usually works well if tolerated.

✔️ Chia, flax and oats are generally fine in moderate serves and help satiety.

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