By Colleen Wysocki-Woods, MS, RDN
Dietitian Colleen Wyscocki-Woods offers a Low FODMAP Creamsicle Smoothie recipe for those following a specific diet. Smoothies are a great way to pack nutrition into an on-the-go meal or snack. Smoothies can also be easier to digest than whole fruits. However, those following a low FODMAP diet for IBS or other conditions may need to steer clear of certain ingredients. (Read more about Low FODMAP diets here.) This low FODMAP smoothie is quick to make and rich in protein, fiber, and vitamin C.
This smoothie has just four ingredients but packs a lot of nutrition. The star of the drink is papaya.
How to Choose & Prep Papaya for your Low FODMAP Creamsicle Smoothie
Papaya can be found in the U.S. year-round, but its peak season in Hawaii, California, Florida, Texas, and Mexico is late summer into early fall. (1) One cup of papaya provides 112% of the recommended daily value of vitamin C, along with 14% of lycopene, and 10% of an adult’s fiber needs. The fruit also offers potassium, vitamin A, lutein, and choline in smaller, but practical amounts. (2)
Most importantly, papaya can help ease IBS symptoms as discussed in a prior blog.
For those not too familiar with buying and preparing papaya, it’s surprisingly easy. Papayas come in medium and large sizes, but this recipe calls for only half of a medium ripe papaya. Choose medium papaya that is just starting to soften and transitioning from green to yellow skin.
Once home, wash the outside with cool water and dry with a paper towel. Slice in half and scoop out the seeds from one side with a spoon; it should only take about 30 seconds. Then, scoop out the flesh and add it to a blender.
Just four ounces of orange juice in this smoothie will provide additional vitamin C beyond the recommended daily amount, and potentially calcium and vitamin D. (3) Choosing the best orange juice focuses on its nutrition. Choose an orange juice with the following qualities:
- 100% juice
- Not from concentrate
- If possible, fortified with calcium and vitamin D
This ensures the orange juice has no added sugar and retains as much of its nutrient quality as possible. If 100% orange juice not from concentrate can’t be found with calcium and vitamin D added, that’s ok. The milk will also provide calcium and vitamin D.
Using unsweetened almond milk in this recipe keeps the smoothie low FODMAP. It is rich in calcium and vitamin D.
However, if there is a nut allergy, soy milk made from soy protein (as opposed to directly from soybeans) will keep the smoothie low FODMAP while providing the protein, vitamins, and minerals you may be looking for. If cow’s milk doesn’t trigger IBS symptoms, this is also an option, but generally, it is a high FODMAP food.
Papaya, orange juice, and almond milk are not significant sources of protein. Protein is important to consume throughout the day, with most healthy adults needing at a minimum 1g of protein per kilogram of body weight. Adding protein powder to a smoothie is a simple and delicious way to help meet these protein goals.
Protein powders vary in ingredients, flavors, and protein quantity. For this recipe, a vanilla flavored protein powder is needed for the “creamsicle” taste, and choosing one with at least 15g of protein per serving will provide the most bang for your buck.
This recipe used Vega plant-based protein powder which includes pea, hemp protein, and seed protein It’s sweetened slightly with organic stevia leaf extract.
However, the protein powder can be substituted with any favorite brand. The protein source (like whey or soy), sweetener (cane sugar or sucralose), and allergens don’t matter as long as it supports the individual’s dietary needs. Typically, whey, soy, brown rice, pea, hemp, and seed proteins are low FODMAP.
Recipe for Low FODMAP Creamsicle Smoothie
With these four simple ingredients, this Low FODMAP Creamsicle Smoothie offers more than a day’s worth of vitamin C, about a third of your day’s protein needs, approximately 15% of the daily recommended fiber intake, over 30% of calcium, and about 17% of the vitamin D RDA.
Low FODMAP Creamsicle Smoothie
Yield: 1 – 12 oz. serving
Prep Time: 5 minutes
½ ripe medium papaya
4 oz. fortified 100% orange juice (not from concentrate)
4 oz. unsweetened almond milk
1 scoop vanilla protein powder (Vega or your favorite brand)
3-4 ice cubes (optional)
- After washing the outside of the papaya and slicing it in half, scoop out the seeds with a spoon and discard. Then, scoop out the flesh from one half and add it to a blender.
- Add orange juice, almond milk, and protein powder. You may add some ice cubes if desired for a colder, refreshing temperature. Blend well- about 30 seconds.
- Garnish with a slice of orange and enjoy!