Strawberry Banana Smoothie

This low-FODMAP strawberry banana smoothie blends fresh strawberries with just one-third of a firm banana per serving and lactose-free milk, keeping the fructans and fructose that build up in ripe bananas within a tested serving.

Prep 5 min

Cook 1 min

Serves 2

Gluten-freeVegetarian

Ingredients

• 20 medium strawberries (about 300 g / 2 cups), fresh or frozen. This works out to 10 strawberries per serving, which is a low-FODMAP portion.
• 2/3 of a firm, just-yellow banana (about 70 g), sliced. That is one-third of a banana per serving; ripe, spotty bananas climb higher in fructans, so keep the caps here.
• 1 1/2 cups (360 ml) lactose-free milk, or unsweetened almond milk for a dairy-free version
• 1 to 2 teaspoons maple syrup, optional, to taste
• 4 to 5 ice cubes, if you are using fresh (not frozen) fruit
• 1/2 teaspoon vanilla extract, optional
• 1/4 cup (about 60 g) plain lactose-free yogurt, optional, for a thicker, creamier blend

Instructions

Prep the fruit

1. Rinse the strawberries and pull off the green tops. Halve any large ones so they blend evenly.
2. Peel and slice the banana. Measure out two-thirds of a firm banana total (one-third per serving) and save the rest for another use.
3. If you are using fresh fruit, gather the ice cubes now. If your strawberries are frozen, skip the ice so the smoothie does not turn too thin as it melts.

Blend and serve

1. Add the milk to the blender first, then the strawberries, banana, and optional yogurt, vanilla, and ice.
2. Blend on high for 30 to 45 seconds, until smooth. Stop and scrape down the sides once if any fruit sticks.
3. Taste. Add maple syrup 1 teaspoon at a time only if the strawberries need it, then blend again for a few seconds.
4. Pour into two glasses and serve right away for the best texture.

Tips & Substitutions

• Use frozen strawberries for a thicker pour. Frozen fruit gives you a milkshake texture without ice diluting the flavor. Keep the total at about 10 strawberries per serving either way.
• Pick your milk by the label. Lactose-free cow's milk and unsweetened almond milk are both low-FODMAP at a standard glass. Skip oat milk and regular cow's milk here, and check the ingredient list for added inulin or chicory root.
• Keep the banana firm. A just-yellow banana with no brown spots stays lower in fructans than a soft, sweet one. If your banana is already ripe, hold to the one-third-per-serving cap.
• Sweeten with maple syrup, not honey or agave. Ripe strawberries usually need nothing, but if you want more sweetness, a teaspoon of maple syrup keeps it low-FODMAP. Avoid sugar-free syrups made with sorbitol or xylitol.
• Add protein carefully. A scoop of a low-FODMAP-friendly protein powder (rice or whey isolate based) works, but many blends hide inulin or high-lactose milk solids, so read the panel first.
• Thin it out for a drinkable version. If it is too thick, add milk 2 tablespoons at a time. If it is too thin, drop in a few more frozen strawberries rather than more banana.

Why This Works

• Strawberries are low-FODMAP at a real serving. Monash lists strawberries as low in FODMAPs at 10 medium berries per person, so a normal smoothie amount stays comfortable.
• The banana is capped on purpose. Bananas accumulate fructans as they ripen. Holding to one-third of a firm banana per serving keeps the oligosaccharide load within a tested low-FODMAP range while still giving body and sweetness.
• The milk carries no lactose load. Lactose-free milk has the milk sugar already broken down, and unsweetened almond milk is naturally low in FODMAPs, so the creamy base does not add a lactose problem.
• No hidden onion, garlic, or high-fructose sweeteners. Every ingredient here is single-source fruit, low-FODMAP milk, and optional maple syrup, so there is nothing bottled sneaking in fructans or excess fructose.

Storage

Smoothies are best right after blending, but you can refrigerate leftovers in a sealed jar for up to 24 hours; shake or re-blend before drinking, since the fruit will settle. To freeze, pour into an ice cube tray and blend the cubes with a splash of milk later, keeping the same 10-strawberries-and-one-third-banana ratio per serving. Portion sizes are based on current Monash testing, so check the Monash app for the latest tested serving sizes before you scale the recipe up.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.