Low FODMAP Recipes
Smoothies are a great way to pack nutrition into an on-the-go meal or snack. Smoothies can also be easier to digest than whole fruits. However, those that need low FODMAP recipes for IBS or other conditions may need to steer clear of certain ingredients. (Read more about the Low FODMAP Diet and low FODMAP recipes here.) This low FODMAP recipe for a Creamsicle Smoothie is quick to make and rich in protein, fiber, and vitamin C.
This low FODMAP recipe has just four ingredients, but packs a lot of nutrition. The star of the drink is papaya.
How to Choose & Prep Papaya for low FODMAP recipes
Papaya can be found in the U.S. year-round, but its peak season in Hawaii, California, Florida, Texas, and Mexico is late summer into early fall. (1)
One cup of papaya provides 112% of the recommended daily value of vitamin C, along with 14% of lycopene, and 10% of an adult’s fiber needs. The fruit also offers potassium, vitamin A, lutein, and choline in smaller, but practical amounts. (2)
Most importantly, papaya works well in low FODMAP recipes because it can help ease IBS symptoms as discussed by MEM Nutrition and Wellness is this blog.
For those not too familiar with buying and preparing papaya, it’s surprisingly easy. Papayas come in medium and large sizes, but this recipe calls for only half of a medium ripe papaya. Choose a medium papaya that is just starting to soften and transitioning from green to yellow skin. (Read more about how to choose ripe fruits and veggies here.)
Once home, wash the outside with cool water and dry with a paper towel. Slice in half and scoop out the seeds from one side with a spoon; it should only take about 30 seconds. Then, scoop out the flesh and add it to a blender.
Orange Juice in Low FODMAP Recipes
Just four ounces of orange juice in this smoothie will provide additional vitamin C beyond the recommended daily amount, and potentially calcium and vitamin D. (3) Orange juice works well in low FODMAP recipes when it has the following qualities:
100% juice
Not from concentrate
If possible, fortified with calcium and vitamin D
This ensures the orange juice has no added sugar and retains as much of its nutrient quality as possible. If a 100% orange juice not from concentrate can’t be found with calcium and vitamin D added, that’s ok. The milk will also provide calcium and vitamin D.
Milk in Low FODMAP Recipes
Using unsweetened almond milk keeps the smoothie a low FODMAP recipe. It is rich in calcium and vitamin D.
However, if there is a nut allergy, soy milk made from soy protein (as opposed to directly from soy beans) will keep the smoothie a low FODMAP recipe while providing the protein, vitamins, and minerals you may be looking for. If cow’s milk doesn’t trigger IBS symptoms, this is also an option, but generally it is a high FODMAP food.
Protein Powder in Low FODMAP Recipes
Papaya, orange juice, and almond milk are not significant sources of protein. Protein is important to consume throughout the day, with most healthy adults needing at a minimum 1g of protein per kilogram of body weight. Adding protein powder to a smoothie is a simple and delicious way to help meet these protein goals.
Protein powders vary in ingredients, flavors, and protein quantity. For this recipe, a vanilla flavored protein powder is needed for the “creamsicle” taste and choosing one with at least 15g of protein per serving will provide the most bang for your buck.
This recipe used Vega plant-based protein powder which includes pea, hemp protein, and seed protein. It’s sweetened slightly with organic stevia leaf extract.
For those with a sensitivity to stevia, Vega now also makes protein powder sweetened with cane sugar instead.
However, the protein powder can be substituted with any favorite brand. The protein source (like whey or soy), sweetener (cane sugar or sucralose), and allergens don’t matter as long as it supports the individual’s dietary needs. Typically, whey, soy, brown rice, pea, hemp, and seed proteins work well in low FODMAP recipes.
Low FODMAP Recipe: Papaya Creamsicle Smoothie
With these four simple ingredients, this Low FODMAP recipe for Papaya Creamsicle Smoothie offers more than a day’s worth of vitamin C, about a third of your day’s protein needs, approximately 15% of the daily recommended fiber intake, over 30% of calcium, and about 17% of the vitamin D RDA.
Low FODMAP Papaya Creamsicle Smoothie
Yield: 1 - 12 oz. serving
Prep Time: 5 minutes
Ingredients:
½ ripe medium papaya
4 oz. fortified 100% orange juice (not from concentrate)
4 oz. unsweetened almond milk
1 scoop vanilla protein powder (Vega or your favorite brand)
3-4 ice cubes (optional)
Directions:
After washing the outside of the papaya and slicing it in half, scoop out the seeds with a spoon and discard. Then, scoop out the flesh from one half and add it to a blender.
Add orange juice, almond milk, and protein powder. Add some ice cubes if desired for a colder, refreshing temperature. Blend well- about 30 seconds.
Garnish with a slice of orange and enjoy!
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