Following a low FODMAP diet, even for the elimination period, can be a big challenge. You desperately seek low FODMAP recipes. You feel a bit lost at what to eat for each meal, when you’re used to whole grain bread and peanut butter for breakfast, and pasta with LOTS of onion and garlic for dinner. Talk about feeling like there’s nothing left to eat! I assure you though – this DIY dole whip smoothie bowl is ultra-satisfying.
As an IBS dietitian, I’ve put together a collection of low FODMAP recipes – to make it easy, and delicious to stick to a low FODMAP diet! For some other sunny summer recipes try these refreshing summer mocktails or this super fresh lemon quinoa salad.
Are smoothies OK with IBS?
I generally instruct my clients to stick to 1 serving of fruit per meal or snack. But SO many of my clients miss smoothies! So I’ve created this DIY dole whip smoothie bowl to have your smoothie cravings satisfied. While it goes over a bit by that one serving, we gotta keep the low FODMAP diet practical.
Now. For those of you who are REALLY struggling to get your symptoms under control, and your dietitian has requested you stay strict strict strict, then perhaps you omit this recipe until they give you the go-ahead.
However, for the majority of my clients, we keep it practical. I allow for 1.5-2 servings of low FODMAP fruit for breakfast, as long as that breakfast is well balanced!
So here you have it, my DIY dole whip pineapple and banana low FODMAP tropical smoothie bowl!
How is Dole Whip different than ice cream?
Dole whip is similar to ice cream but it also includes fresh pineapple to give it that refreshing creamy and tropical flavour that we all know and love. Adding in pineapple to our DIY dole whip smoothie bowl helps to increase the fibre and nutrient content.
Are smoothie bowls actually healthy?
Smoothie bowls can definitely be a healthy option – especially when they are loaded with some fibre, protein and healthy fats. Adding things like avocado, hemp hearts, or chia seeds can boost up the healthy fats. Or, you can also try adding in some oats for extra fibre. Another option is to add in some greek yogurt or protein powder for extra protein.
What is the point of a smoothie bowl?
Smoothie bowls are similar to smoothies except you eat them in a bowl with a spoon instead of drinking them. The great thing about smoothie bowls is that you can add all kinds of yummy toppings which add in a lot of texture and nutrients too. For example, you could top a smoothie bowl with granola, chia seeds, nuts, or fresh fruit – like berries.
Love this low FODMAP recipe as much as we do? Check out more of our low FODMAP recipes. And if you aren’t sure what swaps can be made in your diet to make your favourite dishes low FODMAP we have a free Low FODMAP E-book for you!
If you are implementing the Low FODMAP diet on your own and feeling overwhelmed here at Ignite Nutrition we offer one-on-one nutrition counselling to help you start the Low FODMAP diet with guidance.
DIY Dole Whip Bowl (Low FODMAP)
- 1 small banana, frozen
- 1/3 cup pineapple, frozen
- 1/3 cup almond milk, or lactose free milk!
- 1/2 scoop vanilla protein powder
- 2 Tbsp hemp seeds
- 2 Tbsp chia seeds
- 2 Tbsp frozen blueberries
- In a food processor, blend banana, pineapple, almond milk, and protein powder until smooth (~5 minutes).
- If you are using a blender, you may require more liquid.
- Top with hemp seeds, chia seeds, and frozen blueberries
- Enjoy with a spoon!
- 1/4 cup granola (with no high FODMAP ingredients or home-made)
- 1/4 cup puffed quinoa or oats – I personally love the puffed quinoa texture – but it’s up to you!
- 1-2 Tbsp slivered almonds
*Last reviewed February 2022 for Monash FODMAP portions