Low FODMAP Ginger, Pineapple, and Kale Smoothie

Ingredients

• 1 cup low-FODMAP milk (Use lactose-free dairy milk or a low-FODMAP plant-based milk such as almond, macadamia, quinoa, rice, or soy milk made with soy protein extract.)
• 0.5 orange (Remove the skin.)
• 0.75 cup pineapple chunks (Use fresh or frozen.)
• 0.5 cup kale (Chopped; other leafy greens may be used.)
• ginger (Freshly grated or dried, to taste. Estimated amount: about 2 g fresh ginger.)
• 1 cup ice cubes
• maple syrup (Optional, to taste. Estimated amount for nutrition: 1 teaspoon.)
• low-FODMAP protein powder (Optional, for additional protein. Amount varies by product; estimated amount for nutrition: 10 g.)

Steps

1. 1

   Place the low-FODMAP milk, orange, pineapple, kale, ginger, ice cubes, and any optional maple syrup or low-FODMAP protein powder in a powerful blender, such as a Vitamix. Blend until smooth.

2. 2

   Pour the smoothie into a tall glass and enjoy immediately.

Notes

The source states that fresh, juicy pineapple may provide enough sweetness that additional maple syrup is unnecessary. It does not recommend coconut milk because it is high FODMAP at the stated portion size. Nutrition varies with the milk, protein powder, and optional sweetener selected.

Nutrition per serving

• drink
• smoothie
• breakfast
• snack
• low-FODMAP
• gluten-free
• vegetarian
• vegan-option