Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine. Symptoms include cramping, abdominal pain, bloating, gas, diarrhea and constipation. IBS can be triggered by certain foods and stress. Many people with IBS wonder if they can include smoothies in their diet or if smoothies will make their symptoms worse.
Smoothies are blended drinks made from fruits, vegetables, dairy products, and other ingredients like protein powder, nut butters, or seeds. Smoothies provide important nutrients but can also contain FODMAPs, insoluble fiber, and natural sugars which may exacerbate IBS symptoms in some people. determining whether smoothies will be tolerable depends on the individual, the specific ingredients used, and how the smoothie is made.
Do Smoothies Make IBS Symptoms Worse?
Smoothies could potentially make IBS symptoms worse by:
- Containing high FODMAP ingredients like certain fruits, vegetables, dairy and sweeteners. FODMAPs are fermentable carbs that can cause gas, bloating, pain and changes in bowel habits.
- Having excess insoluble fiber from skins, seeds, hulls, stems or whole fruits/veggies. This indigestible fiber can irritate the gut.
- Including raw veggies and fruits with skins and seeds that may be hard to fully break down and digest.
- Increasing intake of fructose and lactose, types of natural sugars that some with IBS cannot tolerate.
- Causing diarrhea if made with too much fruit juice or other liquid ingredients.
- Providing a large, concentrated serving of nutrients that may overwhelm the digestive system.
However, smoothies don’t need to aggravate IBS if care is taken with ingredients and preparation method.
Tips for IBS-Friendly Smoothies
People with IBS can often enjoy smoothies in moderation if they follow certain guidelines:
- Use non-dairy milks: Choose unsweetened almond, coconut, oat or soy milk. Lactose in regular milk may trigger symptoms.
- Limit high FODMAP fruits: Apples, mangoes, pears, watermelon and fruit juice can cause issues.
- Use low FODMAP veggies: Spinach, carrots, bell peppers, cucumber and zucchini tend to be gentler.
- Avoid large portions of raw veggies which can be hard to break down.
- Steam or cook veggies and fruits to soften fiber and make nutrients more digestible.
- Remove skins, seeds, hulls and stems which are high in insoluble fiber.
- Avoid added sugars which can feed gut bacteria and cause gas.
- Don’t overdo it on liquid ingredients like juice or water which add volume.
- Include soothing ingredients like ginger, chamomile tea, mint or turmeric.
- Use protein powder, chia or flaxseeds to increase nutrients without excess volume.
- Stick to a smaller serving size, around 1 cup.
- Drink smoothies slowly, don’t gulp them down, to ease digestion.
- Pay attention to how different ingredients affect your symptoms.
Sample IBS-Friendly Smoothies
Here are some smoothie recipes designed for people with IBS:
Green Smoothie
- 1 cup coconut milk or almond milk
- 1⁄2 banana
- 1⁄2 cup cooked spinach
- 1⁄4 cucumber
- 1 tsp ginger juice
- 1 tsp chia seeds
This green smoothie uses low FODMAP ingredients like spinach, cucumber and banana. Ginger and chia seeds provide extra nutrients without gut irritation.
Fruit and Nut Smoothie
- 1 cup almond milk
- 1⁄4 cup blueberries
- 2⁄3 cup papaya
- 1 tbsp almond butter
- 1 tsp cinnamon
- 2 ice cubes
Blueberries and papaya provide antioxidants and fiber. Almond butter adds protein and healthy fats to help lower the glycemic impact. This smoothie is mildly sweet and filling.
Anti-Inflammatory Turmeric Smoothie
- 1 cup coconut milk
- 1⁄2 cup mango
- 1⁄2 tbsp turmeric
- 1 tsp honey or monk fruit sweetener
- 1 tsp vanilla
- Pinch of black pepper
- Ice cubes
Mango provides vitamin C and carotenoids. Turmeric, black pepper and ginger are anti-inflammatory. This smoothie includes ingredients to soothe the gut.
Are Smoothies Good for IBS?
Despite the potential issues, smoothies can also benefit IBS when prepared properly. Benefits of smoothies may include:
- Providing nutrients from fruits/veggies that may otherwise be difficult to tolerate
- Including natural anti-inflammatory and soothing ingredients
- Supplying important fiber for regularity
- Helping meet daily needs for vitamins and minerals
- Allowing easy absorption of nutrients when ingredients are broken down
- Delivering hydration from liquid content
- Being gentler on the stomach than solid food
- Offering probiotics when made with yogurt, kefir or fermented foods
Smoothies can be a good way to get necessary nutrition during symptom flares when solid food is less appealing. Just be sure to customize smoothie ingredients to focus on nutrients that tend to be well-tolerated.
What Should You Avoid Putting in Smoothies with IBS?
It’s important to choose smoothie ingredients wisely when you have IBS. Here are some ingredients to moderate or avoid:
- Fructose: Found in fruit juice, mangoes, apples, pears. Causes bloating.
- Lactose: Found in milk, yogurt, ice cream. Causes diarrhea.
- High FODMAP fruits and veggies: onions, garlic, apples, stone fruits, mushrooms.
- Cruciferous veggies: broccoli, cabbage, cauliflower, Brussels sprouts. Cause gas.
- Beans, lentils: Cause flatulence due to raffinose sugars.
- Sweeteners: table sugar, honey, agave. Feed bacteria leading to symptoms.
- Caffeine: Found in coffee, black/green tea, energy drinks. Stimulant effect may irritate bowels.
- Large seeds: chia, flaxseeds, sesame seeds. May obstruct intestines if not fully digested.
- Raw veggies/fruits: Better to cook and soften to allow easier digestion.
- Skins and hulls: Better to remove and avoid excess insoluble fiber.
Focus on ingredients you know are well-tolerated. Safe bets include cooked oats, rice milk, bananas, spinach and gentler fruits like melon, grapefruit, blueberries or strawberries.
Smoothie Ingredients Safe for IBS
Building your smoothies around these IBS-friendly ingredients can minimize the risk of symptoms:
- Non-dairy milks: almond, rice, coconut, oat
- Bananas – ripe
- Melons: cantaloupe, honeydew
- Berries: strawberries, blueberries, raspberries
- Citrus fruits: oranges, grapefruits, clementines
- Kiwis, grapes, pineapple
- Cooked fruits: applesauce, poached pears
- Tropical fruits: mango, papaya, passionfruit
- Avocado
- Cooked veggies: carrots, spinach, zucchini, pumpkin, sweet potato
- Fresh herbs: mint, basil, parsley
- Spices: cinnamon, ginger, nutmeg
- Protein powders: whey, plant-based
- Chia seeds, ground flaxseeds
- Nut butters: almond, peanut, cashew
- Oats, rice cereal
- Chamomile, peppermint, green tea
When assembling a smoothie, opt for ingredients you know are less likely to worsen your IBS issues. Keep portions moderate and include gut-soothing components.
Tips for Drinking Smoothies If You Have IBS
Here are some tips for drinking smoothies more comfortably if you have irritable bowel syndrome:
- Go for lower fiber options made with fruits or well-cooked veggies vs raw produce.
- Remove all skins, seeds and stems which can irritate.
- Blend completely to break down fiber for easier digestion.
- If using higher fiber fruits/veggies, steam or cook them first.
- Limit overall smoothie portion to 1 cup or less.
- Avoid gulping down. Drink slowly and steadily.
- Always opt for low FODMAP ingredients.
- Watch your overall fructose intake.
- Combine smoothies with soothing herbs and spices.
- Don’t have a smoothie in place of a meal since concentration of nutrients may be hard to digest.
- Pay attention to your individual tolerances.
- Keep a food journal to identify triggers.
Following these tips can help make smoothies more digestible and minimize the chances of provoking IBS symptoms. Be sure to customize based on what works best for your body.
Sample Menu with Smoothies for IBS Diet
Here is a sample one day menu incorporating smoothies as part of an overall low FODMAP, IBS-friendly diet:
Breakfast
1 cup rice cereal with lactose-free milk and sliced bananas
Herbal tea
Mid-Morning Snack
1 small orange
Lunch
Turkey and cheddar sandwich on gluten-free bread
Carrot sticks
Iced chamomile tea
Afternoon Smoothie
1 cup spinach, cooked
1⁄2 banana
1⁄4 cup blueberries
1⁄4 cup lactose-free yogurt
1 tbsp peanut butter
1 cup almond milk
Dinner
4 oz salmon
1⁄2 cup quinoa
1 cup roasted carrots
Evening Snack
1⁄4 cup cottage cheese
Lactose-free milk
This menu allows an IBS-friendly smoothie as a nutrient boost without interfering with digestion of meals. It focuses on low FODMAP foods that are usually well-tolerated.
The Bottom Line
People with IBS can generally include smoothies in their diets if they choose the right ingredients and quantities. Making smoothies with non-dairy milks, low FODMAP fruits and cooked vegetables can provide important nutrients without flaring symptoms. Removing high fiber skins and seeds and keeping portions under control is also beneficial. Always pay attention to how different smoothie ingredients affect your IBS so you can customize accordingly. With the proper precautions, smoothies can be a viable way for many people with IBS to increase their intake of fruits and vegetables.
