Gentle Banana Smoothie
Creamy banana smoothie with smooth nut butter and just 3g of fiber. Sip this when solid food feels too hard—liquid nutrition that's easy on your gut.
Gentle Banana Smoothie
Creamy banana smoothie with smooth nut butter and just 3g of fiber. Sip this when solid food feels too hard—liquid nutrition that's easy on your gut.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Place the banana, almond milk, peanut butter, honey (if using), and vanilla extract in a blender. Add ice cubes if using fresh banana.
Equipment: blenderBlend on high speed until completely smooth and creamy, 30-60 seconds. The mixture should have no visible chunks of banana or nut butter.
Tip: A high-speed blender like a Vitamix will create the smoothest texturePour into a tall glass and serve immediately. Sip slowly over 10-15 minutes to avoid introducing air.
Tip: Sipping slowly helps prevent introducing air and causing bloating
Notes
Storage
Best consumed immediately. You can refrigerate in an airtight container for up to 24 hours, though separation may occur. Shake well before drinking.
Banana ripeness (CRITICAL for low-FODMAP)
Use firm yellow bananas without brown spots. According to Monash University research, firm bananas (100g) are low FODMAP, while ripe/spotted bananas are higher in fructans and only safe at 1/3 banana servings. As bananas ripen, fructan content increases due to storage conditions and natural plant stress responses. Stick with firm yellow bananas for best tolerance.
Frozen banana
Freeze banana slices in advance for a thicker, creamier texture without needing ice. Peel and slice before freezing. Freezing stops the ripening process, preserving low-FODMAP status.
Dairy-free milk options
Almond milk is low FODMAP at 1 cup servings. If you're nut-sensitive, use lactose-free cow's milk (higher protein: 8g vs 1g per cup), rice milk, or canned coconut milk diluted 1:3 with water. Avoid oat milk during flares as it contains more fiber.
Protein boost
Add 1 scoop of unflavored or vanilla protein powder for extra protein during recovery. Choose whey isolate (if dairy-tolerant) or pea protein. Avoid protein powders with added inulin, chicory root, or artificial sweeteners, which can trigger symptoms.
Nut-free option
Replace peanut butter with sunflower seed butter (SunButter). Use lactose-free or rice milk instead of almond milk. All allergens removed.
Adjust thickness
Add 2-3 tablespoons more milk for a thinner, drinkable consistency. For thicker texture, use frozen banana or add 2 tablespoons of lactose-free yogurt.
SCD modification
This recipe is not fully SCD-compliant as written. Commercial almond milk is SCD-illegal (use homemade almond milk or lactose-free yogurt thinned with water). Additionally, SCD requires very ripe bananas with brown spots, which are high FODMAP. Choose your protocol priority.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
