Pumpkin Pie Smoothie Ibs Safe
Indulge in fall flavors without the digestive discomfort with this creamy, IBS-safe Pumpkin Pie Smoothie. Crafted with gut-friendly ingredients like unsweetened pumpkin puree, almond milk, and a touch of pure maple syrup, this recipe is specially tailored for those managing IBS. The warm notes of pumpkin pie spice and vanilla extract create a nostalgic flavor profile, while a frozen banana adds natural sweetness and a luscious texture. Optional low FODMAP vanilla protein powder makes it a nourishing option for breakfast or a post-workout treat. Ready in just five minutes, this autumn-inspired smoothie is a quick, satisfying, and tummy-friendly way to enjoy the taste of pumpkin pie all season long. Perfect for anyone seeking a low FODMAP fall recipe that combines health and flavor!
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Recipe Information
Ingredients
- 0.5 cup Canned pumpkin puree (unsweetened)
- 1 cup Unsweetened almond milk (or other IBS-safe milk alternative)
- 1 scoop Low FODMAP protein powder (vanilla flavor, optional)
- 1 tablespoon Pure maple syrup
- 0.5 medium Banana (previously frozen, use only 1/2 for low FODMAP serving)
- 0.5 teaspoon Pumpkin pie spice (low FODMAP blend)
- 0.5 teaspoon Vanilla extract
- 4 pieces Ice cubes
Instructions
Gather all your ingredients and ensure your banana is peeled, frozen, and halved.
In a high-speed blender, add the canned pumpkin puree, almond milk, protein powder (if using), and pure maple syrup.
Add the frozen banana half, pumpkin pie spice, vanilla extract, and ice cubes into the blender.
Blend on high speed until smooth and creamy, stopping to scrape down the sides if needed.
Taste the smoothie and adjust sweetness by adding a bit more maple syrup, if desired, ensuring it stays IBS-friendly.
Pour into a glass and serve immediately. For presentation, sprinkle a pinch of additional pumpkin pie spice on top.
Nutrition Facts
Calories |
295 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.9 g | 6% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 327 mg | 14% | |
| Total Carbohydrate | 38.0 g | 14% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 20.6 g | ||
| Protein | 28.4 g | 57% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 604 mg | 46% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 856 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
