One of my favorite breakfasts or snacks, this gluten-free, low FODMAP-friendly Kiwi Smoothie recipe combines fresh fruit and good-for-you ingredients to promote improved gut health. Sweet and refreshing, it’s quick and easy to make and loved by kids and adults alike!
Let’s Talk Smoothies
Specifically, this gut-reboot smoothie that’s been a staple in my kitchen for years. I can’t believe I haven’t shared it sooner! If you’ve got a sensitive stomach or are navigating a low FODMAP diet, you know how real the struggle is. This smoothie is here to help. It blends the tangy-sweet flavors of kiwi and pineapple with protein, probiotics, and anti-inflammatory ingredients—all without upsetting your gut. It’s bloat-friendly, tropical, creamy, and yes, it actually tastes good. No grassy green juice vibes here. Let me know if you give it a try!
Ingredients and Health Benefits
Below is an overview of the ingredients and instructions for this kiwi smoothie recipe. Please be sure to scroll down to the recipe card for the complete details!
Nutrition Note: Every ingredient in this smoothie is selected with digestion in mind and falls within low FODMAP-friendly ranges. For specific portion sizes and and up-to-date guidance, refer to the Monash University Low FODMAP Diet.
- Kiwi – The star of the show! Naturally sweet, kiwi is high in vitamin C and fiber, along with a natural enzyme called actinidin that helps break down protein and support digestion.
- Pineapple – Use fresh or frozen pineapple. One of my favorite fruits, pineapple, contains bromelain, another enzyme that supports protein digestion.
- Baby Spinach – I prefer baby spinach over regular spinach, because it has a milder taste. Spinach is also rich in magnesium and folate! Digestion tip– Steaming it lightly makes it easier to digest and gentler on sensitive stomachs.
- Lactose-Free Greek Yogurt – This creates a thick, creamy texture and packs in protein and probiotics, without the lactose that can cause gut issues.
Ingredient Swap: To keep this recipe dairy-free, use ½ cup unsweetened coconut yogurt without any gums or sweeteners.
- Ginger – Calms inflammation, supports digestion, and helps ease bloat or nausea. Also adds a zingy, fresh kick!
- Unsweetened Almond Milk – A dairy-free, easy-on-the-gut base that helps blend all the ingredients. Be sure to check the label for additives or gums if you’re sensitive. Or, if you aren’t sensitive to FODMAPs, feel free to use any other non-dairy milk such as cashew milk, oat milk, hemp milk, coconut milk, etc.
- Maple Syrup – A low FODMAP sweetener option with a smooth flavor. Use as little or as much as needed, depending on the ripeness of your fruit.
- Collagen Peptides – Supports gut lining integrity, helps with joint and skin health, and blends easily without altering taste.
Nutrition Tip: When choosing a collagen supplement, look for hydrolyzed peptides. They’re easier to absorb and usually contain Types I and Type III collagen, which support gut lining and connective tissue. (Source)
- Mint Leaves – Optional, these add a soothing, refreshing taste and support digestion.
- Optional Protein Boost: Feel free to add a scoop (20-25 grams) of protein powder of choice or a Low FODMAP protein powder, like pure pea protein isolate or pumpkin seed protein powder, for a high-protein, filling smoothie.
How to Make a Kiwi Smoothie
See notes below for make-ahead options!
- Peel. You can add the kiwi with the skin, but I prefer to remove the flesh for a smoother texture. To do so, peel with a knife or slice then simply scoop out the middle with a spoon!
- Steam. Lightly steam the spinach in the microwave, and let it cool slightly.
- Combine. Add all the ingredients to a high-speed blender, and pulse until smooth and creamy. Scrape the sides of the blender as needed, making sure everything is incorporated and you aren’t left with a chunky texture.
Note: Give your smoothie a taste test, and adjust the flavor and consistency if needed. Add more almond milk to thin it out, or add a handful of ice or a few slices of frozen zucchini (surprisingly neutral and low FODMAP) for a thicker consistency.
- Serve. Pour the smoothie into a glass, garnish with fresh mint, if desired, and enjoy cold!
Make it a Meal: For a more filling meal, I like to turn this recipe into a smoothie bowl by blending in ⅛ avocado (low-FODMAP amount) + frozen banana or zucchini for extra texture. Then I pour the mixture into a bowl and top it with maple buckwheat granola, chia seeds, or shredded coconut for extra flavor and crunch.
Variations
The simple ingredients allow the natural sweetness of the fruit to shine through, but you can always experiment with different mix-ins. Not all of the items below are low FODMAP-friendly. So, adjust as needed, but some tasty options include:
- Tropical fruit, like frozen mango or frozen banana
- Blackberries
- Hemp seeds or ground flax seeds for extra fiber and an omega fatty acid boost!
- Almond butter, sunflower seed butter, or cashew butter
Make-Ahead Options
While this kiwi smoothie is best fresh, prep is a breeze. Freeze the spinach and pineapple in individual smoothie packs, and freeze the yogurt in an ice cube tray. When you’re ready, just add everything to a blender with almond milk, collagen, and any extras. Blend it all up for a creamy, gut-friendly smoothie—no extra fuss in the morning.
More of Our Favorite
Easy Smoothie Recipes
Kiwi Smoothie with Pineapple Recipe
- Total Time: 7 minutes
- Yield: 1-2 1x
- Diet: Vegan
Description
Sweet and refreshing, this 10-minute kiwi smoothie with pineapple is made with a handful of good-for-you, low FODMAP-friendly ingredients!
Ingredients
- 1–2 ripe kiwis, peeled
- ⅔ to ¾ cup pineapple (fresh or frozen)
- 1 cup baby spinach, lightly steamed
- ¼ cup lactose-free Greek yogurt or coconut milk yogurt
- 1 teaspoon fresh grated ginger (or ½ teaspoon dried), to taste
- 1 to 1 ½ cups unsweetened almond milk
- 1 to 2 teaspoons maple syrup (optional), to taste
- 1 scoop collagen peptides
- Optional: a few mint leaves
Instructions
- Lightly steam the spinach for 1–2 minutes, then let it cool slightly.
- Add all the ingredients to a high-speed blender: kiwi, pineapple, spinach, yogurt, ginger, almond milk, maple syrup (if using), collagen.
- Blend on high until smooth and creamy.
- Adjust sweetness or spice to taste. Add more almond milk to thin, if needed.
- Pour into a glass and serve chilled. Garnish with fresh mint, if desired.
Notes
Make it thicker: Add a handful of ice or a few slices of frozen zucchini (surprisingly neutral and low FODMAP).
Add more protein: Add a scoop (20-25 grams) of protein powder. To keep this smoothie Low FODMAP, use a pure pea protein isolate or pure pumpkin seed protein (if well tolerated).
Prep ahead: Freeze your spinach and pineapple in smoothie packs for a quicker morning routine.
- Prep Time: 5 minutes
- Cook Time: 2 minutes
- Category: drinks
- Method: stove top
- Cuisine: American
Nutrition
- Serving Size: 16-18 ounces
- Calories: 247
- Sugar: 19.6 g
- Sodium: 283.7 mg
- Fat: 4.8 g
- Saturated Fat: 0.9 g
- Carbohydrates: 30.1 g
- Fiber: 4.3 g
- Protein: 23.2 g
- Cholesterol: 6.6 mg
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