Low FODMAP Smoothie Recipe with Papaya and Banana
Recipe

Low FODMAP Smoothie Recipe with Papaya and Banana

Published on Tuesday, June 25, 2024
by
Taylor Janulewicz

Low-FODMAP
Acid Reflux
GERD
IBS
Jump to Recipe

Papaya and Banana Low FODMAP Smoothie Recipe - A Refreshing Treat for Summer 

FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of short-chain carbohydrates and sugar alcohols found in certain foods. These molecules are poorly absorbed in the small intestine and can ferment in the colon, leading to symptoms like gas, bloating, abdominal pain, and digestive distress in some individuals. 

Finding Low FODMAP fruits can be challenging but crucial for managing digestive discomfort. Look no further and meet banana and papaya! They are the perfect dynamic duo of deliciousness and digestive friendliness! These two fruits not only team up to create satisfying summer smoothies but also happen to be low in FODMAPs, making them an excellent choice for those with sensitive stomachs, including cancer patients.

The Low FODMAP Smoothie Powerhouse:

Papaya is a tropical fruit that packs a punch in terms of health benefits. It's loaded with vitamins, particularly vitamin C, which supports a healthy immune system. Plus, it's rich in antioxidants, which can help protect cells from damage caused by harmful free radicals. But wait, there's more! Papaya is also a superstar in the digestive department. It contains digestive enzymes like papain, which can aid in the breakdown of proteins and help improve digestion.

Now, let's talk about taste and texture. Papaya boasts a naturally sweet flavor and a creamy, melt-in-your-mouth texture perfect for whipping smoothies. Its sweetness pairs beautifully with other fruits (like bananas), making it a versatile ingredient in all sorts of tasty concoctions. What really sets papaya apart, especially for those with sensitive stomachs, is its Low FODMAP status. Unlike some other fruits that can be high in FODMAPs, papaya is low in these compounds, making it easier on the digestive system and less likely to cause discomfort or bloating. 

Let’s not forget about the other half of this smoothie- bananas! Bananas are remarkable for their creamy texture, sweet taste, and impressive potassium content. This combination of creaminess and nutrient density makes bananas a go-to ingredient for smoothies, adding both texture and a nutritional punch.

Bananas can be tricky, however, when it comes to FODMAPs. When bananas ripen, their FODMAP content increases. But fear not! There's a workaround to keep your smoothies Low FODMAP and tummy-friendly: opt for unripe bananas. Unripe bananas contain fewer FODMAPs, meaning you can still enjoy bananas' creamy texture and potassium boost without the potential digestive discomfort. By using unripe bananas in your smoothies, you can keep the FODMAP levels in check and create a Low FODMAP friendly beverage that's both delicious and easy on the gut.

Tips for Customization:

  • For added flavor and variety, experiment with different Low FODMAP fruits like berries (e.g., strawberries and blueberries).
  • For a tropical twist, substitute Low FODMAP milk with coconut water for a refreshing and hydrating alternative.
  • Add a tablespoon of chia seeds or flaxseeds for an extra boost of fiber and omega-3 fatty acids.
  • For a thicker texture, include a handful of ice cubes before blending.

With these simple steps and customizable options, you can enjoy a delicious Low FODMAP papaya-banana smoothie that's both satisfying and gentle on your digestion. Cheers to this satisfying summer treat! 

Benefits of this Smoothie for Summer and Cancer Patients

This Low FODMAP papaya-banana smoothie offers a gentle solution for managing digestive issues that are common during cancer treatment. Its cooling and hydrating properties make it a refreshing choice for combating the summer heat while providing essential nutrients from papaya and banana. Packed with vitamins, antioxidants, and potassium, this smoothie supports overall health and well-being during cancer treatment. However, it's important to remember that while this smoothie can be a nutritious addition to a patient's diet, it's not a substitute for medical advice. Consultations with healthcare professionals are essential for personalized dietary guidance and optimal health management during cancer treatment.

Conclusion:

Papaya and banana make a great Low FODMAP smoothie base for summer, offering delicious flavor and digestive comfort, especially for cancer patients. With their rich array of nutrients and gentle nature on the stomach, this duo provides a refreshing and hydrating treat that can help alleviate digestive discomfort during treatment. Try this recipe and get creative with different flavor combinations, tailoring this smoothie to personal taste preferences and dietary needs. Whether enjoyed as a cooling treat or a nutrient-packed snack, this papaya-banana smoothie will surely be a hit all summer! 

[[ recipeID=recipe-8lwtfsh2k, title=Low FODMAP Papaya-Banana Smoothie Recipe ]]

  1. Kang, Y.-M., Kang, H.-A., Cominguez, D. C., Kim, S.-H., & An, H.-J. (2021). Papain ameliorates lipid accumulation and inflammation in high-fat diet-induced obesity mice and 3T3-L1 adipocytes via AMPK activation. International Journal of Molecular Sciences, 22(18), 9885. https://doi.org/10.3390/ijms22189885  
  2. National Cancer Institute. (n.d.). Antioxidants and cancer prevention. NCI. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet 

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Taylor Janulewicz

RDN

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Low FODMAP Papaya-Banana Smoothie Recipe

Servings: 2

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 0 mins
  • Total Time: 10 mins

Ingredients

Instructions

Ingredients

  • 1 cup diced papaya
  • 1/2 unripe banana, peeled
  • 1 cup Low FODMAP yogurt (almond, lactose-free, or coconut)
  • ¼ tsp salt
  • ½ tsp vanilla extract
  • ½ tablespoon honey

Instructions

  1. Place diced papaya, banana, Low FODMAP milk, and optional greens into a blender.
  2. If using, add protein powder and a squeeze of lime juice for additional flavor and nutrition.
  3. Blend on high speed until smooth and creamy, about 1-2 minutes.
  4. Taste and adjust the consistency by adding more yogurt if desired.
  5. Pour into glasses and serve immediately.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 2

Amount Per Serving
Calories 151
% Daily Value*
Total Fat 1.7g 2%
Saturated Fat 1.3g 6%
Trans Fat 0g
Sodium 381mg 15%
Total Carbohydrate 24.4g 8%
Dietary Fiber 1.6g 6%
Sugars 20.2g
Protein 7.5g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: