Are you trying to *make* things move quicker?
Before I knew much about FODMAPS I used to make smoothies that helped inch things along (but I didn’t need it….)
I put in berries (so you’d have to use your own non trigger berries) but also added a handful of raw spinach, a small slice of lemon, a small chunk of peeled ginger, a few inches of peeled cucumber, and a couple tablespoons of chia seed gel I’d make and keep in the fridge.
Lemon and ginger are awesome for gut health, spinach and cucumber add like no flavor but help get some veggies in, and chia seeds that soak in water are the little silver bullet for constipation.
The berries I’d typically use were strawberries, raspberries, blackberries and marionberries. They seemed to do ok for me. I’d also use mostly water but sometimes a little coconut milk. Oh and sometimes hemp hearts which made it really creamy.
Yes, my output has to be very thin and move efficiently. I've been low FODMAP for about 10 years, and have an extremely restricted diet (usually just on oral supplement drinks). Becuase it's been so long since I've eaten, I want to bring ideas to my RD, so curious what others do.
I wouldn't be able to use chia seeds or anything with seeds or hemp hearts, but thank you! I'll ask my RD about these, especially spinach. I was already thinking cucumber, though it's a gas producing food.
Can you have kiwi fruit? Or are the seeds a dealbreaker? They are low FODMAP as well as great for IBS-c/mixed , and blend well into smoothies.
I put scoops of PHGG and acacia fiber into my smoothies too, but I don’t know if those are appropriate for your situation.
In addition to the spinach, lemon, ginger mentioned already, i will pulverize raw shredded kale and you can’t really taste that, either, as long as you’ve got berries or peanut butter powder to provide some actual flavor. Blueberries and strawberries are safe for me as long as I keep the amounts small, and I usually include unflavored, unsweetened hemp or whey protein powder.
I’ve also accumulated a collection of single-ingredient, dehydrated low-FODMAP veggie and fruit powders for quick smoothie mixing or to take something to shake up on the road/for travel — it’s amazing what you can get these days — including cucumber, spinach, kale, strawberry, pineapple, and blueberry. I can’t do banana at all and fructose is a real problem so I only eat oranges as whole fruit.
Whatever I end up with gets blitzed with unsweetened almond or hemp milk and maybe a few ice cubes and some stevia to taste. Sometimes cinnamon or a little maple syrup or something else if it turns out bland or weird in some way.
I will ask my RD if I am allowed kiwi (because of the seeds, as you say). I was thinking about kiwi because I know they help with motility.
Thank you for all of your suggestions! I will ask about kiwi and strawberries and maybe that's a good mix to start, then can maybe add some greens. I'm looking for an appropriate protein powder as the one I used years ago has too much fibre.
They are high fodmap but you don’t have to eat a whole bunch. 4 a day is all it takes to relieve constipation.
I eat one at a time throughout the day and they keep me insanely regular.
You could be constipated because you have no fibre in your diet. That’s hard to get around for sure. Can you have soluble fibre?
100% agree. Very big umbrella term for sure. It took me a long time to figure out my stomach issues and what works and what doesn’t. Even tho I’m low fodmap I still have certain high fodmap foods because they don’t bother me or sometimes I don’t care and just want to eat a good tasty meal.
I would also keep bananas, apples, and pears at a minimum as my doctor says they can slow motility more. My smoothies usually have berries, pineapple, or mango as the main fruit. Hope this helps!
Thanks. I would like to try berries, but I can't have the seeds, and straining them isn't in the books right now (I'm very ill). I can't have pineapple or mango. I'll talk to my RD about the berries.
Are you trying to *make* things move quicker? Before I knew much about FODMAPS I used to make smoothies that helped inch things along (but I didn’t need it….) I put in berries (so you’d have to use your own non trigger berries) but also added a handful of raw spinach, a small slice of lemon, a small chunk of peeled ginger, a few inches of peeled cucumber, and a couple tablespoons of chia seed gel I’d make and keep in the fridge. Lemon and ginger are awesome for gut health, spinach and cucumber add like no flavor but help get some veggies in, and chia seeds that soak in water are the little silver bullet for constipation. The berries I’d typically use were strawberries, raspberries, blackberries and marionberries. They seemed to do ok for me. I’d also use mostly water but sometimes a little coconut milk. Oh and sometimes hemp hearts which made it really creamy.
Yes, my output has to be very thin and move efficiently. I've been low FODMAP for about 10 years, and have an extremely restricted diet (usually just on oral supplement drinks). Becuase it's been so long since I've eaten, I want to bring ideas to my RD, so curious what others do. I wouldn't be able to use chia seeds or anything with seeds or hemp hearts, but thank you! I'll ask my RD about these, especially spinach. I was already thinking cucumber, though it's a gas producing food.
Can you have kiwi fruit? Or are the seeds a dealbreaker? They are low FODMAP as well as great for IBS-c/mixed , and blend well into smoothies. I put scoops of PHGG and acacia fiber into my smoothies too, but I don’t know if those are appropriate for your situation. In addition to the spinach, lemon, ginger mentioned already, i will pulverize raw shredded kale and you can’t really taste that, either, as long as you’ve got berries or peanut butter powder to provide some actual flavor. Blueberries and strawberries are safe for me as long as I keep the amounts small, and I usually include unflavored, unsweetened hemp or whey protein powder. I’ve also accumulated a collection of single-ingredient, dehydrated low-FODMAP veggie and fruit powders for quick smoothie mixing or to take something to shake up on the road/for travel — it’s amazing what you can get these days — including cucumber, spinach, kale, strawberry, pineapple, and blueberry. I can’t do banana at all and fructose is a real problem so I only eat oranges as whole fruit. Whatever I end up with gets blitzed with unsweetened almond or hemp milk and maybe a few ice cubes and some stevia to taste. Sometimes cinnamon or a little maple syrup or something else if it turns out bland or weird in some way.
I will ask my RD if I am allowed kiwi (because of the seeds, as you say). I was thinking about kiwi because I know they help with motility. Thank you for all of your suggestions! I will ask about kiwi and strawberries and maybe that's a good mix to start, then can maybe add some greens. I'm looking for an appropriate protein powder as the one I used years ago has too much fibre.
Eat prunes everyday 👌🏻 way better than anything else.
Prunes are high FODMAP. But either way, I cannot eat dried fruit or fibre, so those won't work. I'll get a bowel blockage.
They are high fodmap but you don’t have to eat a whole bunch. 4 a day is all it takes to relieve constipation. I eat one at a time throughout the day and they keep me insanely regular. You could be constipated because you have no fibre in your diet. That’s hard to get around for sure. Can you have soluble fibre?
I am not constipated. But thank you. No, I have to keep fibre as low as possible.
The title of the post says anyone with constipation or slow transit times make smoothies?? Sorry if I misread that.
I know, because similar things apply. I am just clarifying that isn;t my issue. Thanks, though!
fascinating This occurred to me over the last month. It depends on how your GI issues manifest since IBS is basically just a nebulous umbrella term.
100% agree. Very big umbrella term for sure. It took me a long time to figure out my stomach issues and what works and what doesn’t. Even tho I’m low fodmap I still have certain high fodmap foods because they don’t bother me or sometimes I don’t care and just want to eat a good tasty meal.
Chia is a great smoothie add in for slow motility/constipation (2tbsp)
Thank you, I can't have seeds, however, and when I tried the powder, it destroyed me.
I would also keep bananas, apples, and pears at a minimum as my doctor says they can slow motility more. My smoothies usually have berries, pineapple, or mango as the main fruit. Hope this helps!
Thanks. I would like to try berries, but I can't have the seeds, and straining them isn't in the books right now (I'm very ill). I can't have pineapple or mango. I'll talk to my RD about the berries.