So a few weeks ago, we shared 3 delicious Irritable Bowel Syndrome (IBS) friendly smoothie recipes so you could enjoy! Did you try all of them? Which one was your favorite? Did you notice any ingredient that just wasn’t working for you at all?
Today, we are sharing a few more Irritable Bowel Syndrome (IBS) friendly foods that you can use to create your own smoothies.
As suggested before, don’t make a big batch, just try a little bit first, like half of a glass, and see how your body reacts. If your body feels good for a week, then most likely we have a winner!
So grab a pen and paper and next time you are at the supermarket, try to get a few of these items below:
Non-Dairy Options:
• Coconut milk (limit ½ cup)
• Oat milk (limit 1/8 cup)
• Almond milk
• Hemp milk
Fruits:
• Kiwi
• Pineapple
• Lime
• Papaya
• Honeydew melon
• Cantaloupe
• Bananas
• Strawberries
• Blueberries
• Raspberries
Veggies:
• Swiss Chard
• Carrots
• Cucumbers
• Cabbage
• Baby Spinach
• Bok Choy
• Kale
Seeds: (*Seeds, not matter how small, can be difficult for some that are dealing with more serious inflammation issues, so don’t include the seeds unless you are sure your body can handle them)
• Flaxseed
• Raw shelled hemp seed
• Chia seeds
(Even if you feel you can handle seeds, start small. Start with ½ – 1 teaspoon at first, wait a week and a half, and if you feel good and would like more, only add a little more each time and make sure it’s not too much.)
Other yummy ingredients to keep an eye for:
• Maple syrup (Just a few drops will do!)
• Coconut oil (Add approximately 1 tablespoon to your smoothie)
• Peanut butter (Add 1 tablespoon to your smoothie)
Now keep in mind, that if you already know that one or more of these foods on the list don’t work with your body well, don’t go trying them again, just because they are listed. This list is just to give you an idea to help you create new combinations of smoothie flavors, but not all foods may work for you.
Now, what to avoid when making your smoothies?
• Oranges
• Orange Juice
• Blackberries
• Cashews
• Insoluble Fiber
• Cauliflower
• Broccoli
• Artificial Sweeteners
• Cow’s milk Soy
• Rice milk
• Soy milk
You may be wondering how much should you put into your smoothie? For most of these foods, the amount to include on your smoothie can depend on personal taste.
Try these foods in small amounts. That’s the trick! For instance, use a 4th of a cucumber and 1 pineapple slice to make your smoothie. Check it and see how you like the taste and also how well your body handles it. Then adjust as wanted/needed.
For strawberries, pick 2-3 and for the smaller berries, maybe 4. For the leafy greens, pick 1/2 of a leaf.
Even for the non-dairy milk, you can do half of that and half water. You can always add more quantities of all, when you know for sure that certain foods do your body good. If you are doing a smoothie that has a lot of fruit in it, then skip the maple syrup. If you are doing a green veggie smoothie, add a few drops of the maple syrup to give it a little different taste.
Remember to keep a diary of the ingredients you use per smoothie. Not only will it help you remember the recipe for a future time if you really loved it, but also, if your body didn’t process it well, then you know what ingredients were used and you can avoid those next time.
As an extra tip, depending on how many frozen items you are adding (because you freeze your berries for instance) and how much of a slushie-consistency you would like to have, you may want to round out your smoothie with ice, if your blender can handle it.
Enjoy!
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