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How To Create The Ultimate IBS Friendly Smoothies

Smoothies can be a great option for people with IBS because they are easy to digest and can be packed full of nutrients that are beneficial for gut health.

If you are a lover of smoothies or interested in giving them a try, keep reading for my simple tips for creating the ultimate IBS and tummy friendly smoothies!

This will help you fast track finding relief from your IBS while enjoying a delicious and nutritious meal option that is easy and keeps you satisfied and energised.

1. Use low FODMAP ingredients. FODMAPs are a group of carbohydrates that can cause uncomfortable gut symptoms in some people with IBS. Choosing low FODMAP ingredients for your smoothies can help you prevent unwanted gut symptoms.

Some examples of low FODMAP fruits and vegetables include unripe bananas, strawberries, blueberries, raspberries, spinach, kale, and cucumber.

2. Be sure to add fibre. Fibre is important for promoting healthy digestion and preventing constipation and diarrhoea, which are common problems for people with IBS.

However, it is important to introduce fibre slowly into your diet to avoid exacerbating symptoms. Some examples include chia seeds, flaxseeds, oats, psyllium husk, nuts, fruit and vegetables.

3. Do not forget to add protein. Including protein in your smoothies can help with keeping you feeling full and satisfied. This can help you manage your IBS and prevent unwanted symptoms.

Some yummy options include peanut butter, firm tofu, lactose free milk and Greek yoghurt.

4. Do not forget about hydration. Staying hydrated is not only important for your overall health, but also for your digestive health. I recommend you consider adding liquids like lactose free milk, other milk alternatives and water or ice to your smoothies for extra hydration.

Here is an example recipe for an IBS friendly smoothie to help you start your day feeling energised and satisfied:



375ml lactose free milk

1½ packed cups baby spinach

1 medium sugar (lady finger) banana

2 kiwi fruit

¼ whole avocado

1 small cucumber

½ tbsp ground flaxseeds


  1. Place all ingredients in a blender and blend for 2-3 minutes or until well combined.⁠

  2. Serve and enjoy!⁠


Ready to feel empowered in your food choices? CLICK HERE to get started with a Complementary Strategy Call and let's create a plan that helps you navigate meals with confidence and comfort so you can finally find lifetime relief from your IBS!



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