Smoothies have become a daily thing for me lately. Maybe it’s the nice weather, the simplicity, the deliciousness, or all of the above! Many smoothie recipes out there contain fruits that give me acne or contain way too much sugar. I mean, come on, don’t call it a smoothie when it’s really a milkshake. This low FODMAP blueberry banana smoothie is dairy-free, gluten-free, soy-free, egg-free, and well-suited for those on a SIBO diet.
I love this recipe because it tastes decadent without being heavy on the sweetener. It is also an excellent source of potassium which is an important nutrient that can be difficult to obtain in adequate amounts when following a low FODMAP, SIBO diet.
Potassium is an electrolyte that is important for our muscles, nerves, and cells. Signs of potassium deficiency include fatigue, muscle weakness, muscle cramps, elevated blood pressure, and kidney stones. Some of the best sources of potassium include avocado, leafy greens, nuts/seeds, cruciferous vegetables, banana, squash, and sweet potato.
One of the other reasons I love this recipe is that it contains blueberries. Not only are they delicious, but they are a potent source of antioxidants. To learn more about antioxidants, check out this post I wrote for the juice company where I am interning. Research shows that blueberries can slow cognitive decline , improve endothelial function  (which basically means less likelihood of developing cardiovascular disease), and increase natural killer cells  (meaning they may protect against cancer). So go ahead and whip up your smoothie!
- 1 frozen banana
- 1 small handful raw baby spinach
- ⅓ cup unsweetened frozen blueberries
- 1 cup unsweetened vanilla non-dairy milk (I like using hemp milk in this recipe)
- ¼ cup coconut water (low FODMAP at this serving size- Harmless Harvest is my favorite brand)
- 1 small slice avocado (about 1/16 of an avocado)- OPTIONAL, but it provides a great texture
- 1 tablespoon pumpkin seed protein powder (or other protein powder of your choosing)
- 1 teaspoon honey
- Add all ingredients to a high speed blender, blending until smooth. Add more liquid (if needed) to achieve desired consistency.
 Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012;72(1):135-43.
 Stull AJ, Cash KC, Champagne CM, et al. Blueberries improve endothelial function, but not blood pressure, in adults with metabolic syndrome: a randomized, double-blind, placebo-controlled clinical trial. Nutrients. 2015;7(6):4107-23.
 Mcanulty LS, Collier SR, Landram MJ, et al. Six weeks daily ingestion of whole blueberry powder increases natural killer cell counts and reduces arterial stiffness in sedentary males and females. Nutr Res. 2014;34(7):577-84.