Dina Strangaric |

Low Bloat Summer Smoothies

There's nothing better than a smoothie in summer, but not when they come with bloating! As delicious as they are, smoothies can often cause bloating and tummy troubles. This can be due to the high FODMAP ingredients they often contain, as well as the onslaught of fibre (imagine if you ate all the raw ingredients as quickly as you drank them!).

To satisfy your smoothie cravings, we've created three tummy friendly combinations to try this summer. We also recommend sipping them slowly. 😉

Tropical Blitz

  • Pineapple
  • Kiwi
  • Greek Yoghurt
  • Coconut milk
  • Spinach, handful
  • Shredded coconut, sprinkle

Berry Blast

  • Banana, unripe
  • Blueberries, handful
  • Almond milk
  • Chia seeds, teaspoon
  • Vanilla yoghurt (lactose free)

Green Goddess

  • Pineapple, chopped
  • Baby spinach, handful
  • Greek Yoghurt
  • Almond milk
  • Coconut, shredded
  • Chia Seeds, teaspoon

Some extra tips:

  • Use lactose-free plain yoghurt and add 2 drops of vanilla essence, for vanilla flavoured yoghurt.
  • Add 1 tsp of flaxseed oil for essential fatty acids, omega 3 and omega 6.
  • Add 1 tsp of oat bran for extra fibre.
  • Add 1-2 tsp of maple or rice-malt syrup for extra sweetness. 
  • Add a sprinkle of seeds for extra fibre and healthy fats - chia, sunflower, pumpkin and flax are all great!
  • Dairy is also a great source of protein for the recovery and repair of tired muscles and an energy booster after an endurance event, or a day of hard labouring work. 
  • The addition of fruit helps add fibre to your diet, essential for good bowel health, and contain vitamins and antioxidants.
Tags: Drinks, recipe, tips
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