Low-FODMAP Vanilla Ginger Smoothie

Ingredients

• 300 ml lactose-free low-fat milk — chilled
• 160 g lactose-free vanilla skyr or greek yogurt — plain or lightly sweetened
• 30 g whey protein isolate, unflavoured or vanilla — powder
• 80 g ripe banana — sliced, frozen for creaminess
• 6 g fresh ginger — peeled and very finely sliced
• 10 g maple syrup — liquid optional
• 120 g ice cubes — roughly crushed if possible optional

Instructions

1. Add the lactose-free milk and lactose-free vanilla skyr or greek yogurt to a blender, allowing them to sit at room temperature for 3–5 minutes if very cold to make the smoothie less shocking to a sensitive stomach.
2. Add the whey protein isolate, sliced banana, and fresh ginger to the blender, placing the powder on top of the liquids to help it blend smoothly and reduce foaming, which can contribute to swallowed air and bloating.
3. Blend on low speed for 20–30 seconds, then gradually increase to high speed for another 30–40 seconds until completely smooth; stop once the mixture is just blended to avoid excess air incorporation.
4. Taste the smoothie; if you need more sweetness, add the maple syrup and briefly blend again on low for 5–10 seconds. If you prefer a colder, thicker texture and tolerate cold drinks well, add the ice cubes and pulse a few times until just crushed and integrated.
5. Pour the smoothie into two small glasses, letting it rest for 1–2 minutes so any foam can settle before drinking, which can further help minimize gas and bloating.