Peanut Butter Banana Smoothie

A low FODMAP smoothie of a firm-yellow banana, peanut butter, lactose-free or almond milk, vanilla, and maple syrup.

Prep 5 min

Cook 1 min

Serves 1

Gluten-freeVegan-option

Ingredients

• 1 firm-yellow banana (about 100 g), still slightly green at the stem
• 2 tablespoons (about 32 g) smooth peanut butter, no honey or added fiber
• 1 cup (250 ml) lactose-free cow's milk or unsweetened almond milk
• 1/2 cup ice
• 1/2 teaspoon pure vanilla extract (optional)
• 1 teaspoon pure maple syrup (optional)

Instructions

Blend

1. Add the milk first, then the banana, peanut butter, ice, vanilla, and maple syrup.
2. Blend on high for 45 to 60 seconds, until the peanut butter is fully broken up and the drink is smooth.
3. Pour into a tall glass and drink right away. It thickens for a minute or two, then thins as the ice melts.

Tips & Substitutions

• Pick the right banana. Firm-yellow, still slightly green at the stem, is the low-FODMAP serve at 1 whole banana (about 100 g). Once the peel hits spotty-ripe, Monash drops the serve to 1/3 of a banana (about 35 g). Use a firm one, or freeze firm-yellow slices so you have some ready.
• Check the peanut butter label. Plain peanuts and salt is what you want. Skip jars with honey, agave, inulin, chicory root fiber, or "prebiotic fiber" added. A 2 tablespoon (about 32 g) scoop is the low-FODMAP serve.
• Make it a protein smoothie. Add 1 scoop of plain whey protein isolate, which is very low in lactose. Whatever powder you use, check the label for inulin, chicory root, FOS, and polyol sweeteners (sorbitol, mannitol, xylitol, maltitol, isomalt).
• Pick the milk. Lactose-free cow, unsweetened almond or macadamia (up to 1 cup / 250 ml), or rice milk (up to about 210 ml). Carton coconut milk is low up to 3/4 cup. Oat milk is low only at about 100 ml, and cashew milk is not low FODMAP. Avoid any milk with inulin, chicory root fiber, or added "prebiotic fiber."
• Make it chocolate peanut butter. Stir in 2 teaspoons (about 8 g) of unsweetened cocoa or cacao powder before blending. That amount fits the low-FODMAP serve and makes it taste more like a milkshake with the peanut butter and banana.
• Freeze the banana. Peel a firm-yellow banana, slice it, and freeze on a tray. Frozen banana plus ice makes a thicker, colder smoothie without needing yogurt.
• Sweeten with maple syrup. Honey is low FODMAP only at about ½ teaspoon and agave is high FODMAP at recipe amounts. A ripe-enough banana and the peanut butter are usually sweet enough on their own.

Why This Works

Banana ripeness matters more than size. Monash lists a firm banana (yellow, no brown spots) as low FODMAP up to 1 medium, about 100 g. Once it is brown-spotted, the low serve drops to 1/3 of a banana, about 35 g, because ripening raises the fructans. That is why this glass uses a firm one. See ripe vs. unripe bananas: the FODMAP difference for the ripeness math.

Peanut butter serve. Peanuts are a true low-FODMAP nut, and 2 tablespoons (about 32 g) of plain peanut butter is the low FODMAP serve. The main issue is added ingredients. Some brands add inulin or chicory root fiber (high FODMAP) or sweeten with honey or agave, which is more sweetener than you need here. Read the ingredient list and stick to jars that list peanuts and salt.

Milk matrix. Lactose is the FODMAP issue in regular cow's milk. Lactose-free milk and unsweetened almond milk are low FODMAP at 1 cup, which is why this recipe pours a full glass.

Protein-powder labels. Many protein powders add inulin or chicory root fiber, which are high FODMAP fructans, even on "clean" or "gut-health" tubs. Formulas vary, so check the label on whatever you buy.

Sweetener rule. A firm-yellow banana plus peanut butter is usually sweet enough. If it isn't, pure maple syrup is low-FODMAP at 1 tablespoon, so a teaspoon is well under that. Honey is low only at about ½ teaspoon and agave is high FODMAP at recipe amounts.

Storage

Blend and drink right away. If you need to hold one, cap it in a sealed container and refrigerate for up to 24 hours at 40°F (4°C) or below. Shake or re-blend before drinking; the peanut butter and banana separate as they sit. To prep ahead, freeze sliced firm-yellow banana in a zip bag and add milk, peanut butter, and ice at blend time.