Low FODMAP banana smoothie is the perfect way to start your morning with energy and comfort — no bloating, no crash. This smoothie blends low-FODMAP staples like ripe banana, oats, and almond milk for a creamy, satisfying breakfast that supports digestion and satiety. According to the Monash FODMAP Guide, both ripe bananas and rolled oats are considered low FODMAP when eaten in appropriate portions. A touch of cinnamon adds flavor and blood sugar support, while optional chia seeds offer omega-3s and fiber.
Whether you’re heading to work, the gym, or just need a no-stress IBS-safe breakfast, this smoothie fits the bill.
🔹 Gentle on digestion
🔹 Prebiotic fiber from oats
🔹 Naturally sweet, no added sugar
🔹 Preps in under 5 minutes
It’s creamy, cozy, and designed for happy tummies — one sip at a time.
Banana Oatmeal Smoothie
Equipment
- Blender
- Measuring cups/spoons
- Glass or jar for serving
Ingredients
- 1 ripe banana firm yellow, not overripe
- ½ cup rolled oats certified gluten-free, if needed
- 1 cup unsweetened almond milk
- ½ tsp cinnamon
- 1 tsp chia seeds optional
- Ice cubes 2–3, optional for thicker texture
Instructions
Add Ingredients:
- Combine banana, oats, almond milk, and cinnamon in a blender.
Blend Smooth:
- Blend until creamy. Add chia seeds and ice if desired.
Chill (Optional):
- For a colder, thicker smoothie, chill for 10 minutes or serve over ice.
Serve:
- Pour into a glass or jar and enjoy immediately.
Notes
🥗 Full Nutrition Table
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 290 kcal | – |
| Protein | 6g | 12% |
| Carbohydrates | 42g | 14% |
| Fiber | 6g | 24% |
| Sugars | 13g | – |
| Total Fat | 7g | 10% |
| Saturated Fat | 0.5g | 3% |
| Calcium | 350mg | 35% |
| Magnesium | 80mg | 20% |
| Potassium | 450mg | 13% |
*Based on a 2,000 calorie diet
🧠 Important Notes:
- Use a just-ripe banana (yellow with a few spots) to stay within low-FODMAP limits.
- Soak oats overnight if your blender struggles with texture.
- Add protein powder for a fitness-friendly variation.
- This smoothie is meal-prep friendly — make 2 at a time, store 1 for the next day.