Friday, 11 March 2016

Low FODMAP Green Smoothie

By Alana Scott, low FODMAP cook from A Little Bit Yummy 

Need breakfast on the run? Or an afternoon pick me up? Then this low FODMAP green smoothie is the perfect option. The smoothie combines the refreshing pineapple flavour with the tang of the goat’s milk yoghurt to create a delicious drink. Goat’s milk yoghurt is low FODMAP and has a slightly runnier texture than lactose free yoghurt, which means it is a great option for smoothies. I suggest freezing your pineapple pieces in advance to create a more refreshing drink.

Buying tip: If you decide to use soy milk make sure it is made from soy protein and not hulled or whole soy beans (these contain higher levels of FODMAPs).

Green Smoothie
Prep: 5 minutes

Serves: 1

  • 130g (4.59oz) of fresh pineapple (chopped into pieces & frozen)
  • 38g (1.34oz) or 1 cup of baby spinach
  • 60ml (1/4 cup) goat’s milk yoghurt (or lactose free yoghurt)
  • 80ml (1/3 cup) soy protein milk (almond milk, lactose free milk, hemp milk or coconut milk)
  • 1 tbsp dried shredded coconut
  • 2 tsp chia seeds
  • 6 large ice cubes

Advanced Prep: Peel and then remove the core of the pineapple, before chopping into small pieces. Lay the pineapple pieces on a sheet of baking paper on a baking tray and pop into the freezer until frozen (this will stop the pineapple freezing into one big lump). Then transfer the pieces into a plastic bag or container and place back into the freezer.
1.      Place the pineapple pieces, baby spinach, goat’s milk yoghurt, soy protein milk (or low FODMAP milk), dried shredded coconut, and chia seeds into the blender. Then add the ice cubes – if you are using unfrozen pineapple, add a couple more ice cubes.
2.      Blend until smooth. If your mixture is too cold and won’t blend, add a little bit more low FODMAP milk and then continue blending.

3.      Serve immediately and enjoy!


  1. Would you please explain why goat's milk yogurt is low fodmap? Every list I see for fodmaps lists it as high. Thank you.

    1. Hi there. We have tested goat's milk yoghurt in our laboratory and it was low in FODMAPs (lactose) in a typical serve (see the app for more info). This is most likely because goat's milk tends to be naturally lower in lactose than cow's milk and the fermentation process used to convert goat's milk into yoghurt further reduces the lactose content. All the best, The Monash FODMAP team

  2. Hello,

    I have UC and experiencing IBS symptoms. I'm enthusiastic about trying the FODMAP approach and started a few days ago after buying a high powered blender. Thank you for your research. One question- assuming you're a publicly funded university, why, does your app cost £8? That doesn't seem quite right.

    1. Hi there,

      Thank you for your comment, we hope you see improvement with the diet and wish you the best of luck.

      Many factors were carefully considered before deciding on the final price of the app.

      The analysis of foods for total FODMAP content is expensive. The full FODMAP analysis of foods is labour-intensive and takes about 2-4 weeks. The funding from the sale of the app goes to expanding our list of foods and further research in the area of FODMAPs and gastroenterology, and we plan to have significant regular updates of the food list in the app. These updates are free.

      We believe the app is great value for money. It contains our FODMAP food database which lists over 600 foods. The app also uses the traffic light system to guide people to low FODMAP food choices. It contains a recipe book with over 77 recipes and meal ideas. The app also contains a bowel symptom and food diary in the 1 week challenge that can be re-used and diary-journals archived and used in discussions with your health care professional.

      Some information about the FODMAP content of foods is available on the internet. We are not able to comment on the accuracy of the FODMAP data obtained from other sources – however, much of the information will be sourced from the work done by the Monash research group. To our knowledge, no other laboratory is testing the FODMAP content of foods according to FSANZ food sampling protocols or using validated and published testing procedures.

      All the best, Monash FODMAP.