SIBO-Friendly Berry Smoothie

by Timothy Kang

SIBO-Friendly Berry Smoothie

For those managing Small Intestinal Bacterial Overgrowth (SIBO), choosing the right foods can make a significant difference in digestive comfort and overall health. This SIBO-friendly berry smoothie is not only delicious but also packed with ingredients that support gut health while minimizing symptoms.

Ingredients:

  • 1 cup unsweetened almond milk (or any non-dairy milk of your choice)
  • 1/2 cup fresh or frozen blackberries (low in FODMAPs)
  • 1/2 cup plain Greek yogurt (preferably full-fat and unsweetened for probiotics)
  • 1 tablespoon chia seeds (optional, for added fiber and omega-3s)
  • 1/2 cup spinach (optional, for extra nutrients; use in moderation)
  • 1 teaspoon honey or maple syrup (optional, adjust based on sweetness preference)
  • Ice cubes (optional, for a colder smoothie)

Instructions:

  1. Blend Ingredients: In a blender, combine the almond milk, blackberries, Greek yogurt, chia seeds, and spinach (if using).
  2. Add Sweetener: If desired, add honey or maple syrup for sweetness. (be mindful. Use these sweeteners sparingly, as they can be higher in FODMAPs. If you choose to add them, keep the quantity minimal to avoid potential digestive issues.
  3. Blend Until Smooth: Blend on high until all ingredients are well combined and smooth. If you prefer a thicker smoothie, you can add more Greek yogurt or ice cubes.
  4. Taste and Adjust: Taste the smoothie and adjust sweetness or thickness as needed.
  5. Serve Immediately: Pour into a glass and enjoy!

Tips:

  • Portion Control: If you're sensitive to certain foods, start with smaller portions and see how your body reacts.
  • Customizations: Feel free to substitute blackberries with other low-FODMAP berries like strawberries or blueberries if desired.

This smoothie is packed with antioxidants, protein, and probiotics, making it a nutritious choice for supporting gut health! Enjoy!

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