Creamy Low-FODMAP Banana Smoothie: A Soothing and Delicious Gut-Friendly Treat

Why You’ll Love This Smoothie

This smoothie combines the natural sweetness of banana with creamy, nourishing ingredients, making it both satisfying and gut-friendly. It’s:

• Low-FODMAP: Using an unripe banana in the right portion helps keep this smoothie gentle on the gut.

• Nutrient-Rich: Peanut butter and chia seeds add healthy fats, protein, and fiber to keep you full and energized.

• Smooth and Creamy: Lactose-free milk or almond milk adds a creamy base, making this smoothie feel like a treat.
  

Ingredients for Two Servings

• ½ unripe banana (low-FODMAP): Adds natural sweetness and a creamy texture while being easier to digest.

• 1 tbsp peanut butter (smooth, no added sugar): Adds protein, healthy fats, and a rich flavor.

• 1 cup lactose-free milk (or almond milk): A dairy-free, gut-friendly base for creaminess.

• 1 tbsp chia seeds: Provides fiber and omega-3s, which help promote healthy digestion.

• 1 tsp vanilla extract (optional): Adds a hint of natural sweetness and flavor.

• 1 tbsp maple syrup (optional): For a touch of sweetness without overwhelming your gut.
  

Step-by-Step Instructions

1. Blend the Ingredients

• Add banana, peanut butter, lactose-free milk, chia seeds, vanilla extract, and maple syrup (if using) into a blender.
  

2. Blend Until Smooth

• Blend until the mixture is smooth and creamy. Make sure the chia seeds and peanut butter are fully mixed for the best texture.
  

3. Serve and Enjoy

• Pour the smoothie into two glasses and serve immediately. Enjoy this creamy, gut-soothing drink anytime!

Why These Ingredients Work

Unripe Banana

Using an unripe banana ensures this smoothie stays low-FODMAP, as the starches in an unripe banana are less likely to trigger digestive issues. Bananas also provide natural sweetness and a creamy texture.

Peanut Butter

Smooth, unsweetened peanut butter adds a delicious richness to the smoothie, along with protein and healthy fats that help keep you full and support a healthy digestive system.

Lactose-Free Milk or Almond Milk

Lactose-free milk or almond milk adds creaminess without the lactose, making this smoothie easy to digest and perfect for anyone with dairy sensitivities.

Chia Seeds

Chia seeds are packed with fiber and omega-3 fatty acids, which promote gut health and regularity, making them a great addition to any smoothie.

Tips for Success

• Freeze the Banana: For a colder, thicker smoothie, try freezing the banana ahead of time.

• Customize the Sweetness: If you prefer a sweeter smoothie, adjust the maple syrup or add a low-FODMAP sweetener like stevia.

• Prep Ahead: You can prepare the ingredients the night before and store them in the fridge, so all you have to do is blend in the morning!
  

FAQs

Q: Can I use another type of nut butter?
A: Yes! You can substitute peanut butter with almond butter or sunflower seed butter as long as it's smooth and has no added sugars to keep the smoothie low-FODMAP.

Q: How long will this smoothie stay fresh?
A: This smoothie is best enjoyed fresh, but you can store it in the fridge for up to 24 hours. Be sure to stir it well before drinking if it's been sitting.

Q: Can I use ripe bananas?
A: Ripe bananas are higher in FODMAPs and may cause digestive discomfort for some people, so it’s best to use an unripe banana if you’re following a low-FODMAP diet.

Conclusion

This Creamy Low-FODMAP Banana Smoothie is the ultimate gut-friendly treat. It's packed with protein, fiber, and healthy fats to keep you satisfied and energized, all while being easy on your digestive system. Whether you’re managing IBD symptoms or just want a delicious, healthy smoothie, this recipe is a perfect choice to start your day or enjoy as a snack.