Top 12 Ingredients to Put into Smoothies for IBS

Non-Dairy Milk

Smoothies need a liquid base. You can certainly just use water, but you may want the taste or nutrients of milk.

Cow's milk contains high levels of lactose, which can cause belly symptoms in people who are lactose intolerant.

Soy and rice milks are considered to be high FODMAPs foods, meaning that they can worsen symptoms in people who have IBS, and therefore should be avoided.

The following non-dairy milks are belly-friendly options:

• Almond milk 
• Coconut milk (limit 1/2 cup)
• Hemp milk
• Oat milk (limit 1/8 cup)

Kefir

Kefir is a fermented food made from milk.

Like other fermented foods, kefir is filled with a wide variety of probiotics—those "friendly" bacteria that are so good for digestive and overall health. Although kefir does come from animal milk, the fermentation process results in a low-lactose product.

Kefir differs from yogurt in that it contains a wider variety of bacteria strains as well as some yeast. In addition to all its gut flora-enhancing qualities, kefir is a great source of many essential vitamins.

You could skip non-dairy milk entirely and try kefir with water as your go-to smoothie base.

Kefir's FODMAP content hasn't yet been tested by Monash University. Because of its low lactose level, it might be fine. To be on the safe side, though, if you have IBS, consider testing kefir in small quantities and watch for symptoms.

Banana

With their velvety texture, bananas make a great base for any smoothie. They're a great source of dietary fiber, vitamins, and minerals. They're considered low-FODMAP and therefore should not set off any belly symptoms.

One great feature is that smoothies are a great way to enjoy bananas that have become over-ripe. Just take off the skin and freeze them to have a great cold base for your smoothies.

Leafy Greens

The whole point of drinking smoothies for health is to get in more nutrients than you could by eating them. You may be amazed at the amount of energy you experience when you begin to add leafy greens to your smoothies.

Almost any leafy green will be good for your digestive health, but here are the ones that have been identified as low in FODMAPs and therefore less likely to set off unwanted symptoms:

• Baby spinach
• Bok choy
• Cabbage
• Kale
• Swiss chard

Frozen Berries

Berries are good for your brain and your belly, and frozen organic berries are great for smoothies.

Frozen berries have several advantages:

• If you use a frozen banana, in particular, you won't need for ice.
• They're available in your freezer any time you are looking for a quick, healthy, belly-friendly meal or snack.
• Frozen produce is picked at the height of ripeness, so you get the maximum amount of nutrients.

By contrast, fruits and vegetables in the produce section are picked when they will best travel—not necessarily when they're chock-full of nutrients.​

Consider buying organic if you don't want to expose your sensitive digestive system to synthetic pesticides, though more research is needed to determine their effects. Locally grown fruit is another great option as small farmers can rely on more traditional methods than spraying plants with chemicals.

Low-FODMAP berries include:

• Blueberries
• Strawberries
• Raspberries

If you have IBS, you may want to avoid blackberries if you know you are reactive to polyols, a type of FODMAP.

Note that berries will turn your smoothie a funky brown color, though still delicious.

Your Favorite Fruits

You don't have to limit yourself to just berries. Most fruit makes a great contribution to a delicious smoothie—frozen or not.

Just make sure to balance your smoothie out with green leafy vegetables and some of the healthy fats below so it's not too high in sugar.

Nut Butter

Healthy fats are another way to slow the rise in blood sugar from all of the fruit that you might be putting in your smoothie.

Nut butters not only fit that bill but add a delicious flavor to your smoothies. You don't need much—just a tablespoon will do. Your best choices are peanut butter or almond butter.

Cashews are high in FODMAPs, so best to skip that type.

Coconut Oil

Coconut oil is another form of fat that may have health benefits. Add approximately 1 tablespoon of coconut oil to your smoothies. It can:

• Help slow down the absorption of sugar found in fruit into your ​bloodstream
• Potentially enhance your heart health
• Help you better absorb all of the vitamins and minerals from the produce in your smoothies 
  

Avocado

Avocado is another healthy-fat recommendation.

Even if you don't love the taste, try it in your smoothies. In addition to providing a small amount of plant-based protein and offering you lots of nutrients, it adds a lush texture.

The only downside to avocados is that, for someone with IBS, only 1/8 of a whole is considered low-FODMAP. Cut an avocado into eight parts and freeze seven to use later.

A Little Sweetener

Between the bananas, berries, and other fruits you may have included, your smoothies may be sweet enough.

However, if you just need a little more sweetness to counteract the taste of your greens, you can add in a little sweetener.

Although the evidence is far from conclusive, honey may offer some antibacterial and anti-allergy benefits.

However, it's high in FODMAP fructose and is therefore not a good option if you have fructose malabsorption. If that is the case, maple syrup may be a better pick, but only use a few drops.

If you find that you down your smoothies quickly, they may be too sweet. Play around with the amount of sweetener to keep it to a minimum.

Cacao

Cacao (raw chocolate) is really good for you and may actually have prebiotic qualities. This means it's a food that "feeds" the good-guy bacteria in your gut.

The problem with most chocolate is that it contains added sugar and, often, unhealthy forms of fat. However, cacao powder has all of the wonderful health qualities of chocolate, without the downsides.

Unfortunately, cacao on its own is bitter. In a smoothie, however, you can get the taste and health benefits of chocolate because the bitterness is set off by the other ingredients. Cacao powder is also low in FODMAPs.

Add a heaping tablespoon and enjoy your delicious elixir.

Chia, Flax, and Hemp Seeds

Smoothies are a great vehicle for taking in the fiber benefits of:

• Chia seeds
• Flaxseed
• Raw shelled hemp seed

All three are nutritional powerhouses. Both chia and flaxseed are thought to add to optimal stool formation.

Each type of seed is also a good source of omega-3 fatty acids, which play an important role in the healthy functioning of so many of the cells of our bodies.

Chia and hemp seeds can be added directly to your smoothies. Flaxseed needs to be ground first in order for you to enjoy its health benefits. (For best results, keep your seeds in the refrigerator. This is especially important to keep ground flaxseed from spoiling.)

Start with a tablespoon of whichever one appeals to you most to allow your body time to adjust. You can then work your way up to a tablespoon of each as a great way to round out your belly-friendly smoothie.