Low FODMAP Smoothie Bowl

Craving a creamy, fresh start to the day that also fits the elimination phase of the FODMAP diet? This pink smoothie bowl is lightly sweet, filling thanks to chia and lactose-free yogurt, and the toppings are easy to tailor to your tolerance. Choose 2–3 fruits or use small portions of several.

Servings: 1 bowl · Time: 5 minutes · Diet: low FODMAP (elimination phase), gluten-free when using certified oats/granola, lactose-free

Ingredients

Base

• 150 g lactose-free (Greek) yogurt
• 60 g frozen raspberries
• 1 Tbsp chia seeds (10–12 g)
• 1 tsp maple syrup or a few drops of vanilla extract (optional)

Toppings – choose 2–3 (stick to the portions)

• Banana, unripe: max. 50 g (about ½ small banana)
• Kiwi: max. 100 g (1 small)
• Blueberries: max. 40 g
• Strawberries: max. 65 g (2–3 berries)
• Low-FODMAP granola: 30 g (no wheat, honey, or dried fruit)

Directions

1. Blend the yogurt, raspberries, chia, and optional sweetener until smooth.
2. Let sit for 3–5 minutes so the chia slightly thickens the mixture.
3. Pour into a bowl and top with your chosen toppings.

Tips & swaps

• Extra creamy: blend in 1–2 ice cubes.
• Dairy-free: use soy yogurt made from soy protein or lactose-free coconut yogurt (check serving size).
• Sensitive to stacking? Limit to one type of berries plus one other fruit.

Quick Low FODMAP Granola (optional)

Makes ± 10 servings of 30 g (for 10 bowls)

• 300 g certified gluten-free rolled oats
• 60 g pumpkin seeds
• 40 g sunflower seeds
• 60 g maple syrup
• 30 g (olive) oil
• 1 tsp vanilla extract, pinch of salt

Directions

1. Preheat the oven to 160 °C.
2. Mix all ingredients and spread on a baking sheet lined with parchment.
3. Bake 18–22 minutes until golden, let cool completely, and store airtight. Serving for this bowl: 30 g.

Dietary fiber (estimate)

Per bowl (base + all toppings in the listed portions), this smoothie bowl provides about 17 g of dietary fiber. That is approximately 57% of 30 g or 43% of 40 g of the recommended daily intake.

Estimate based on typical averages per ingredient: raspberries 60 g (~4.0 g), chia 11 g (~3.8 g), banana 50 g (~1.3 g), kiwi 100 g (~3.0 g), blueberries 40 g (~1.0 g), strawberries 65 g (~1.3 g), low-FODMAP granola 30 g (~2.5 g). Actual values may vary by brand and chosen toppings.