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Papaya, Banana + Hemp Smoothie & The low FODMAP diet

Papaya, Banana + Hemp Smoothie & The low FODMAP diet

With all my efforts to not be super crabby about the fact that I, after having several weeks of really weird bloating and other super awesome digestion issues, am still a bit sour about all these amazing fruit smoothies and bowls and nice-cream concoctions I see on the daily. Let me explain my angst…and why seeing all this amazing produce at the store really made me crabby…

I have been doing lots of research, and felt that my symptoms could be due to the FODMAPS overloading my system. Afterall, I have been hitting the smoothies and fruit pretty hard lately….just out of sheer feelings of being rushed, stressed and under pressure. And, SUMMER BERRIES! They are EVERYWHERE. And really…I do eat a lot of produce in general, since it is my jam…and I thought it was also doing my body good…but….maybe I need to take a step back.

So here I am…7 days into this low FODMAP journey. And I really think it is paying off! I have noticed considerably less bloating (I mean, I was like super, super bloated before…I think the term for this is distension?), and things are moving along more happily now, if you get my drift! 🙂 My goal is to stick with this “elimination phase” for 2 weeks: this stage is essentially one in which you avoid all high FODMAP foods, and really watch your portions on low FODMAP foods to keep them low FODMAP, since nearly all foods have carbs/fermentable sugars in them.

I think the BIGGEST learning curves have been the following:

  • Preparing sit-down meals consistently 2 or 3 times a day, and TAKING TIME to sit DOWN, relax and eat. Enjoy, breath and not just chug or shovel food in.
  • Having a snack when I feel I truly need it, and waiting 2-3 hours between meals to ensure my stomach is completely empty.
  • Taking it easy on the portions of the low FODMAP foods. I am currently staying away from all high FODMAP foods, but quickly learned that on the low FODMAP diet, especially the stage in which you avoid all foods that are high in FODMAPS regardless of how small the portion is, that portions and variety are KEY. Example: eating 1 banana is an acceptable, low FODMAP, great snack, whereas eating banana nice cream made with 3 bananas is NOT low FODMAP, even if the banana itself is a low FODMAP food….got that? Ok!
  • Understanding that it is OK to prepare meals on the fly, and not have a pre-set plan. Based on what is in the fridge, what I have to use up, and what I can eat right now, sometimes randomly (but carefully portioned!) meals are the best! Low stress, people, low stress!
  • TRACKING what I eat and WHEN I eat it. Yes, a PAIN, but I have a Google sheet that I can quickly access on my phone, type things in, and be done. I also track symptoms, like bloating or if I feel good.
  • Also, NO HUMMUS. Sigh. Garbanzo beans, garlic and tahini are all not recommended for a low FODMAP diet in the “elimination phase” in which you are cutting out all high FODMAP foods.
  • And, one last thing, I am not drinking booze, am limiting myself to 1 cup of coffee (ok a BIG cup of coffee!) a day, and am really making an effort to get in 1 gallon of water to keep hydrated. I will likely treat myself to some wine and/or beer on my birthday on Sunday, but for now, keeping it clean!

So what is a girl to do? Forge on, and figure out a way, dammit! I came up with this smoothie for happy digestion, and found this guide to be really helpful in keeping low FODMAP guidelines! It is good stuff, all around. But quick, let us talk about PAPAYA! Also called paw paw, this fruit is packed with vitamins, minerals and enzymes to help digestion. The enzyme papain, present in papaya in higher amounts when fully ripe, is thought to help break down foods, especially protein-rich ones. The fruit is high in fiber, and is a beautiful color to boot. It isn’t overly sweet, but has an almost creamy quality….kinda like an avocado in my opinion, but more…fruity….k? Ok. What else is a bit…fruity? Vintage contact paper, turned wallpaper, compliments of my grandma, likely back in to mid 70s to early 80s…my family is full of creative nuts, I tell ya!


Let us get to this good-for-you smoothie! Happy Blending!

Papaya, Banana & Hemp Smoothie for Happy Digestion // plant-based; low FODMAP; vegan; gluten-free; soy-free; oil-free; refined sugar-free; nut-free option // makes 1 8 to 12oz smoothie, depending on how much spinach & milk/water you add //

  • 1/2 cup papaya, cut into small pieces, frozen if desired
  • 1/2 frozen ripe banana
  • 1/4 to 1/2 cup plant-based milk (like almond or coconut) + 1/4 to 1/2 cup water
  • 1/4 cup to 1 cup spinach
  • 1 TB hemp seeds
  • 1/4 tsp cinnamon
  • 1/2 to 1 tsp maple syrup
  • a few ice cubes, if desired

1. The night before, cut up papaya and freeze. I cut mine into small 1/2″ to 1″ cubes. Also, freeze bananas! I like to freeze a bunch at a time.

2. Add all ingredients to blender, and blend well! Add a few ice cubes if you did not use frozen fruit to help cool the smoothie. Note: use less liquid for a more frosty, thick smoothie. If you want a sweeter mix, instead of adding a date (not low FODMAP!) or more banana, simply add a bit of maple syrup, as this is a low FODMAP friendly sweetener, just be sure to not exceed using 1 to 2 TB! I only added 1/2 tsp for my tastes. But, if you aren’t low FODMAP, add another frozen banana, more papaya or even a soft date or two!

All the ingredients, in all their natural glory!

Blended and served! Does that sound like an insult? Hmm…

Optionally top with a few raspberries (I think ~10 is 1 serving for them FODMAPpers out there)…and enjoy!


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