Smoothies are a nice option for those with IBS or otherdigestive problems.
Plant fiber is pulverized when blended and therefore may be easier for yourdigestive systemto handle.
Happy, healthy gut bacteria are less likely to cause abdominal pain, gas and bloating andmotility problems.
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Plus, having an optimal bacterial balance in your belly is also good for your overall health.
Non-Dairy Milk
Smoothies need a liquid base.
Cow’s milk contains high levels of lactose, which can cause belly symptoms in people who arelactose intolerant.
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Kefir
Kefiris a fermented food made from milk.
Although kefir does come from animal milk, the fermentation process results in a low-lactose product.
Kefirdiffers from yogurt in that it contains a wider variety of bacteria strains as well as some yeast.
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In addition to all its gut flora-enhancing qualities, kefir is a great source of many essential vitamins.
You could skip non-dairy milk entirely and try kefir with water as your go-to smoothie base.
Kefir’s FODMAP content hasn’t yet been tested byMonash University.
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Because of its low lactose level, it might be fine.
They’re a great source of dietary fiber, vitamins, and minerals.
They’re consideredlow-FODMAPand therefore should not set off any belly symptoms.
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One great feature is that smoothies are a great way to enjoy bananas that have become over-ripe.
Just take off the skin and freeze them to have a great cold base for your smoothies.
Note that berries will turn your smoothie a funky brown color, though still delicious.
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Most fruit makes a great contribution to a delicious smoothiefrozen or not.
Nut butters not only fit that bill but add a delicious flavor to your smoothies.
You don’t need muchjust a tablespoon will do.
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Your best choices are peanut butter or almond butter.
Cashews are high in FODMAPs, so best to skip that key in.
Coconut Oil
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Coconut oilis another form of fat that may have health benefits.
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Add approximately 1 tablespoon of coconut oil to your smoothies.
It can:
Avocado
Avocadois another healthy-fat recommendation.
Even if you don’t love the taste, try it in your smoothies.
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Cut an avocado into eight parts and freeze seven to use later.
Although the evidence is far from conclusive, honey may offer some antibacterial and anti-allergy benefits.
If you find that you down your smoothies quickly, they may be too sweet.
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Play around with the amount of sweetener to keep it to a minimum.
The problem with most chocolate is that it contains added sugar and, often, unhealthy forms of fat.
However, cacao powder has all of the wonderful health qualities of chocolate, without the downsides.
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Unfortunately, cacao on its own is bitter.
Cacao powder is also low in FODMAPs.
Add a heaping tablespoon and enjoy your delicious elixir.
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Both chia and flaxseed are thought to add to optimal stool formation.
Chia and hemp seeds can be added directly to your smoothies.
Flaxseed needs to be ground first in order for you to enjoy its health benefits.
(For best results, keep your seeds in the refrigerator.
This is especially important to keep ground flaxseed from spoiling.)
Start with a tablespoon of whichever one appeals to you most to allow your body time to adjust.
Summary
Smoothies tailored for IBS can provide nutrition without triggering symptoms.
Add healthy fats, such as avocado or peanut butter, and seeds for fiber.
Properly crafted, these smoothies can support gut health and ease digestion.
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