A breakfast smoothie is a great way of getting some fruit into your diet and also increasing fibre and calcium intakes which can be reduced when cutting out the FODMAPs. Adding linseeds to a smoothie boosts the fibre content however it can thicken drinks so if you leave it in the fridge for a while before drinking then you may find you need to add more liquid. I’ve used almond milk in the recipe and although almonds contain moderate amounts of GOS (a FODMAP) and are limited to 10 per serving, almond milk doesn’t contain large amounts of almond (most are about 2%). You can actually have 600ml of a shop-bought almond milk in a serving without exceeding your FODMAP limit – thanks to KCL FODMAP LinkedIn group for this info. Most of the shop-bought almond milks are also fortified with calcium (check the label though, for example organic alternative milks don’t contain added calcium) and this portion would contain 240mg calcium which is about 1/3 of your daily requirement.
- 1 small banana
- 1 tablespoon rolled oats
- 1 heaped teaspoon linseeds (also called flaxseed)
- 200ml almond milk (I used Alpro but you could substitute with a suitable lactose free milk)
- A good pinch of ground cinnamon
- Place the ingredients into a blender, blitz until smooth and serve.