This refreshing Low FODMAP Berry Smoothie is made with lactose-free milk, a mix of frozen strawberries, blueberries, and raspberries, nutrient-rich chia seeds, and a touch of maple syrup. The result is a creamy, sweet, and cool drink that is gentle on your stomach and full of flavor. It is a perfect quick breakfast or healthy afternoon snack and makes enough for two people.

Jump to Recipe

Low FODMAP Berry Smoothie Ingredients

1 cup (240 ml) lactose-free milk or unsweetened almond milk
1/2 cup (80 g) frozen strawberries
1/2 cup (75 g) frozen blueberries
1/4 cup (30 g) frozen raspberries
1/2 cup (120 g) lactose-free plain yogurt (optional)
2 tbsp chia seeds
1–2 tsp pure maple syrup
1/2 tsp vanilla extract
2–4 ice cubes (optional, use if your berries are fresh)

How To Make Low FODMAP Berry Smoothie

Prepare the liquid base: Pour the lactose-free milk or almond milk into your blender first. This lubricates the blades and ensures a smoother blend.
Add the fruit: Place the frozen strawberries, blueberries, and raspberries directly on top of the milk.
Add thickeners: Spoon in the lactose-free yogurt (if using) and the chia seeds. These ingredients add creaminess and help thicken the texture.
Add flavorings: Pour in the vanilla extract and the maple syrup. Start with a small amount of syrup; you can always add more later.
Blend the mixture: Blend on high speed for 30 to 60 seconds. Stop when the smoothie looks creamy and you no longer see large chunks of fruit.
Adjust consistency: If the smoothie is too thick, add a splash more milk. If it is too thin, add a few more frozen berries or ice cubes and blend again.
Taste and serve: Taste the smoothie and add more maple syrup if you prefer it sweeter. Pour into two glasses and enjoy immediately.

Recipe Tips

Watch Serving Sizes: While berries are healthy, portion sizes matter on a low FODMAP diet. Stick to the amounts listed in the recipe to avoid “stacking” FODMAPs, which can cause digestive upset.
Liquids First: Always add your liquid to the blender first. This creates a “vortex” that pulls the frozen fruit down into the blades, preventing the blender from getting stuck.
Use Frozen Fruit: Using frozen berries eliminates the need for ice, resulting in a richer, more flavorful drink that isn’t watered down.
Chia Seed Benefits: Chia seeds are excellent for thickening smoothies without adding gluten or dairy. They also provide healthy omega-3 fatty acids and fiber.

What To Serve Low FODMAP Berry Smoothie

This smoothie is a complete snack on its own, but you can pair it with other items for a fuller meal. Serve it alongside a slice of gluten-free sourdough toast topped with peanut butter or lactose-free cream cheese. For extra protein, enjoy it with hard-boiled eggs or a small handful of walnuts or macadamia nuts. It also goes well with simple oat-based breakfast cookies.

How To Store Low FODMAP Berry Smoothie Leftovers

Refrigerate: Smoothies are best enjoyed fresh. However, you can store leftovers in a sealed mason jar in the refrigerator for up to 24 hours. Shake well before drinking, as separation is natural.
Freeze: Pour leftover smoothie into popsicle molds for a frozen treat, or freeze in an ice cube tray to blend into future smoothies.

Low FODMAP Berry Smoothie Nutrition Facts

Calories: 215 kcal
Total Fat: 6g
Saturated Fat: 1g
Cholesterol: 5mg
Sodium: 65mg
Total Carbohydrate: 34g
Dietary Fiber: 7g
Sugars: 18g
Protein: 8g

Frequently Asked Questions

Can I use regular cow’s milk? You should only use regular cow’s milk if you know you are not sensitive to lactose. For a strict low FODMAP diet, lactose-free cow’s milk or almond milk are the safest choices.
Is this recipe safe for IBS? Yes, this recipe is designed with ingredients that are generally low in fermentable carbohydrates (FODMAPs). However, everyone has different triggers, so always listen to your body.
Can I make this smoothie ahead of time? It is best to blend it right before drinking. If you need to meal prep, you can portion the dry ingredients and fruit into freezer bags. When you are ready, just dump the bag into the blender and add the milk.
Why are the berry amounts specific? Some fruits contain higher amounts of FODMAPs in larger servings. Blueberries and raspberries are safe in the quantities listed, but exceeding these amounts might trigger symptoms in sensitive individuals.

Try More Recipes: