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For example, low-FODMAP fruit servings include (but are not limited to) 20 blueberries, 10 strawberries, chopped, 1 medium ripe banana or 1 cup papaya, chopped. That can mean one serving of one fruit or two half servings of two fruits. When following the low-FODMAP diet, the correct protocol is to consume one low-FODMAP serving of fruit per sitting. Be sure to check with my high-FODMAP list to see what other fruits are high in FODMAPs. High-FODMAP fruits that we may often see used in smoothies include avocado (if more than a 1/8th slice of one medium avocado), dates, guava (unripe – however ripe is low-FODMAP), lychee, mango, peaches, pears, and watermelon. If made incorrectly, smoothies can have too much excess fructose or polyols (FODMAPs) due to adding too many high-FODMAP fruits or low-FODMAP fruits. I want to share how to make a smoothie low in FODMAPs: Smoothies Can Be FODMAP Fruit Bombs
When following the low-FODMAP diet, there are plenty of options to make appealing and satisfying smoothies. Smoothies can be a great (and fun) way to consume nutritious foods for breakfast, for lunch or as a post-workout meal.