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Fresh blueberries in a glass — are blueberries low FODMAP for IBS

Smoothie Myrtille et Chia Low FODMAP

Sarah Martinez, MS, RD - Registered Dietitian specializing in Low FODMAP diet and IBS management at GoPlatedSarah Martinez
Blueberry chia smoothie, Low FODMAP at 150g per serving, Monash-verified. A gut-safe, IBS-friendly breakfast blended in 5 minutes.
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Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course Breakfast
Cuisine American
Servings 1 serving
Calories 370 kcal

Equipment

  • High-Speed Blender

Ingredients
  

  • 150 g fresh or frozen plain blueberries (Monash maximum safe serving)
  • 1.5 cup unsweetened almond milk (no added sugars check label)
  • 1 tbsp chia seeds (soluble fiber slows fructose absorption)
  • 1 tbsp vanilla brown rice protein powder (gluten-free, lactose-free)

Instructions
 

  • Add blueberries, almond milk, chia seeds, and brown rice protein powder to a high-speed blender.
  • Blend on high for 60 seconds until completely smooth. Serve immediately to preserve anthocyanin integrity.

Video

Notes

Avoid FODMAP stacking: space fruit portions 3 to 4 hours apart. Use fresh or plain frozen blueberries, not dried or juice. Wild blueberries are limited to 28g until further Monash testing data is available.

Nutrition

Calories: 370kcalCarbohydrates: 44.9gProtein: 16.3gFat: 15.7gCholesterol: 29.5mgSodium: 247.1mgFiber: 4gSugar: 15gVitamin C: 24mg
Keyword anti-inflammatory, blueberry smoothie, fodmap safe, gut health, ibs friendly, low fodmap, Monash-verified, sibo diet
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