The Ultimate IBS-Friendly Pre-Workout Fuel (5-Min Recipe)
Nothing ruins a workout like IBS bloating. You need energy, but most pre-workout snacks pack high-FODMAP ingredients, artificial sweeteners, or dairy that trigger flare-ups.
Meet your solution: this Peanut Butter Protein Smoothie – the ultimate Pre-Workout Smoothie for IBS sufferers.
Packed with low-FODMAP ingredients, 22g protein, and healthy fats, this IBS-friendly smoothie delivers:
✅ Sustained energy without the bloat
✅ 5-minute prep for busy mornings
✅ Safe digestion pre-gym
Why This Smoothie Works for IBS & Fitness
✅ Low-FODMAP Ingredients
- Almond milk (lactose-free, low in fermentable carbs)
- Banana (ripe = easier digestion, natural carbs for energy)
- Natural peanut butter (no added sugars or fillers)
- Plant-based protein powder (gentler on digestion than whey)
⚡ Pre-Workout Benefits
- Fast-digesting carbs (banana) → Quick fuel for muscles
- Protein + healthy fats (peanut butter) → Sustained energy
- Anti-inflammatory (cinnamon, chia seeds) → Reduces post-workout soreness
🚫 No Common IBS Triggers
- No dairy (lactose-free)
- No artificial sweeteners
- No high-FODMAP fruits like apples or mangoes
Low-FODMAP Peanut Butter Protein Smoothie
A creamy, high-energy pre-workout smoothie packed with protein and healthy fats to fuel workouts without digestive distress. Gluten-free, low-FODMAP, and ready in 5 minutes.
Equipment
- Blender (for smooth texture)
- Measuring cups/spoons
Ingredients
- 1 cup unsweetened almond milk (low-FODMAP)
- 1 ripe banana (pre-workout carb)
- 1 tbsp natural peanut butter (no added sugar)
- 1 scoop vanilla protein powder (whey or plant-based
- ½ tsp cinnamon (anti-inflammatory)
- 1 tsp chia seeds (optional, for omega-3s)
- Ice cubes (as needed)
Instructions
Blend Base:
- Add almond milk, banana, and peanut butter to blender.
Boost Protein:
- Add protein powder and cinnamon. Blend until smooth.
Adjust Texture:
- Add ice and blend again for thicker consistency.
Serve:
- Pour into a glass, top with chia seeds if desired.
Notes
Pre-Workout Tip:
Consume 30-45 mins before exercise for optimal energy.Peanut Butter Protein Smoothie Nutrition Facts
Serving Size: 16oz (1 full glass)Calories: 320 kcal
| Nutrient | Amount | % Daily Value (DV) * | Key Benefits |
|---|---|---|---|
| Protein | 22g | 44% | Muscle repair, satiety |
| Total Fat | 12g | 15% | Sustained energy |
| Saturated Fat | 1.5g | 8% | – |
| Monounsaturated | 6g | – | Heart-healthy fats |
| Carbohydrates | 28g | 10% | Quick fuel |
| – Dietary Fiber | 5g | 18% | Gut health |
| – Sugars (Natural) | 14g | – | From banana |
| Vitamins & Minerals | |||
| Calcium | 300mg | 30% | Bone health |
| Iron | 2mg | 11% | Oxygen transport |
| Potassium | 500mg | 10% | Electrolyte balance |
| Vitamin E | 4mg | 27% | Antioxidant |
| Magnesium | 80mg | 19% | Muscle function |
Ingredients Contributing Key Nutrients:
- Banana: Potassium, natural sugars.
- Peanut Butter: Healthy fats, magnesium.
- Protein Powder: Iron, calcium (varies by brand).
- Chia Seeds: Fiber, omega-3s.
⚖️ Customization Adjustments:
- Lower Calories? Reduce peanut butter to ½ tbsp (-50kcal).
- Higher Protein? Add ½ scoop protein powder (+10g protein).
- Lower Sugar? Use ½ banana (-7g sugar).
📌 Notes:
- % Daily Value (DV) based on a 2,000-calorie diet.
- IBS-Friendly: All values account for low-FODMAP portions.
- Protein Powder Used: Naked Pea Protein.
- For IBS: Ensure protein powder is lactose-free (e.g., pea protein).