Looking for a vegan low FODMAP smoothie that is fresh, light and easy to drink? This juicy papaya lime smoothie has a juicy flavour and plenty of gut-friendly ingredients like anti-inflammatory ginger, omega 3-rich hemp hearts and vitamin C-rich papaya.
As a registered dietitian who also has to deal with an irritable bowel, one of the toughest parts of eating low FODMAP is meal planning. I know that finding vegan low FODMAP recipes can be even tougher – you have to know your vegan low FODMAP food swaps – and they aren’t always designed with flavour and enjoyment in mind. So this dietitian is going to do something about it, starting with this yummy vegan low FODMAP papaya lime smoothie that will make mornings a breeze. It’s not too high in fibre, so it’s easy on even really irritated tummies and it’s nutritious with plenty of vitamin C, omega 3 fatty acids as well as anti-inflammatory phytochemicals like lycopene.
How much fruit can you eat on a low FODMAP diet?
Because FODMAPs are dose dependent, it’s always important to watch serving size. But total fruit intake matters too. The folks at Monash University (the low FODMAP experts!) recommend no more than 1 serving of a low FODMAP fruit at meal times. If you tolerate a bit more than that – say 1 ½ servings – great! But this smoothie clocks in at 1 cup of total fruit AND papaya is a FODMAP-free food.
Are bananas low FODMAP?
Bananas can be low or high FODMAP. Huh? How is that possible? It’s because the FODMAP in bananas develops as it ripens. A medium unripe supermarket banana – one that still has some green as well as zero brown – is low FODMAP as long as it’s no more than 100g (usually a medium fruit). In fact, there are a lot of higher FODMAP foods that have low FODMAP serving sizes…so you can enjoy more plant foods than you think on a low FODMAP diet!
When the banana is ripe, you can eat 1/3 of it (35g) if you want to stay low FODMAP. Sugar bananas, which are thicker and shorter, are low FODMAP up to 112g (medium).
Low FODMAP milk alternatives
If you want to make smoothies, you can always make them with water…but adding a low FODMAP milk alternative will help you get the calcium you need to build strong bones! You’ve got a few low FODMAP options:
- rice milk (1 cup)
- almond milk (1 cup)
- macadamia milk (1 cup)
You can also have oat milk but only in ½ cup servings. And not if you’re in the UK because apparently their oat milk is different? If you’re in the UK and know why, please let me know in the comments!
What you’ll need to make this papaya lime smoothie
I definitely gravitate towards simpler smoothies, with clean bright flavours these days. You need just a few ingredients to make this papaya lime smoothie:
- a medium papaya (you’ll get two servings out of one papaya!)
- 2 limes
- a piece of ginger
- macadamia milk, or your favourite low FODMAP milk alternative
- hemp hearts
- maple syrup
- psyllium…optional but great for fibre
- a low FODMAP protein powder...again optional, but important to help keep you full and satisfied!
Looking for more vegan Low FODMAP smoothies?
Low FODMAP Papaya Lime Smoothie
This fresh and juicy papaya lime smoothie is a mini vacation in a glass! It’s vegan and low FODMAP, so it’s great for sensitive tummies or folks with IBS too.
Servings: 1 serving
- ½ medium papaya, seeded and flesh scooped out (about 1 cup flesh)
- 1 cup unsweetened macadamia milk
- 1 cup ice
- 2 tablespoons freshly squeezed lime juice about 1-2 limes
- zest of ½ a lime
- 1 inch piece fresh ginger peeled and sliced
- 1 tablespoon hemp hearts
- 1 tablespoon maple syrup if papaya is extra sweet, you may not need it
- 1 teaspoon psyllium husk up to 1 tablespoon if you’re accustomed to it
- 1 scoop your favourite vanilla low FODMAP protein powder optional
If using psyllium, be sure to drink your smoothie right away as psyllium will thicken up the smoothie (particularly if using more than 1 teaspoon). Also, if using more than 1 teaspoon psyllium, you may wish to add an extra 1/2 cup water to keep it light and fluid.