Gut Soothing Pumpkin and Turmeric Smoothie


MAKE TIME: 5 mins


This delicious recipe is the product of a culinary experiment. I had some pumpkin puree left over and decided to experiment with it in a smoothie! I was incredibly impressed with the thick, creamy flavour profile with the end result. So, if you find yourself with any cooked pumpkin leftovers blitz them up into a smoothie for a delicious snack! It’s a great way to sneak some veg into the little one’s diets too. 


Pumpkin is loaded with fibre which is very important while following a low FODMAP diet, which can result in reduced fibre intake if not carefully monitored. This smoothie combines the sweetness of the pumpkin and banana with turmeric, a bright yellow spice that contains the powerful curcumin compound. Curcumin has numerous health benefits including decreasing inflammation, reducing oxidative damage, and improving brain function. 


Nourishing Ingredients:

  • 1 frozen banana (make sure it’s firm to keep it low FODMAP)
  • 1 cup unsweetened almond milk (or other low FODMAP non-dairy milk)
  • 1 cup cooled pumpkin puree (jap pumpkin peeled, deseeded, steamed, and mashed with a fork) 
  • 2 tbsp gluten-free rolled oats 
  • 1 tbsp nut or seed butter (I like sunflower seed butter)
  • pinch ground cinnamon 
  • pinch ground nutmeg 
  • 1/4 teaspoon vanilla extract or vanilla bean powder
  • ½ tsp turmeric
  • pinch of black pepper
  • a few drops liquid stevia (to taste) – optional if you like it sweeter


To Create: 

  • Add all ingredients to a high-speed blender and blend until completely combined and creamy
  • Sprinkle some cinnamon and turmeric over the top prior to serving  


Sharon Rosenrauch

Sharon AKA the FODMAP friendly vegan has post-graduate degrees in Psychology, Nutrition and Behavioural Economics. In her early career, she worked in the private sector as a consultant and for large multinational organisations such as Apple before making a return to academia as the senior organisational and health psychology researcher at several large Australian universities. In the background she was working away on her Masters of Nutrition (where she graduated Dux), fascinated by the mind-gut connection. It was around this time that she decided to turn her passion – promoting a holistic approach to nutrition – into a side business, and so came the creation of The FODMAP Friendly Vegan. As is stands Sharon has published two multi-award winning recipe eBooks, has several publications in prestigious academic journals, and nowadays works for Federal Government applying behavioural sciences to improve policy and program outcomes.  


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