Cooking for the Sensitive Gut

Blueberry, lime, oat milk and almond smoothie

If you have  a sensitive gut and suffer with symptoms such as pain and bloating you might consider using plant milks such as those made from oats, almond or rice. They do not contain lactose and they are low in fat. They contain a similar amount of calcium to regular cows milk. I really like to use them in cooking as they have a delicate flavour and taste very good.

This recipe contains a small amount of almonds in the form of almond butter which should be fine for most people with a sensitive gut. Just be a little careful when eating almonds and peanuts. A portion of 12g almonds (10 nuts) is low in fermentable carbohydrates and should be well tolerated by most people. A large portion of 25g almonds (20 nuts) contains large amounts of oligosaccharides and may cause symptoms in some people. It is not a case of banning almonds from your diet but being careful and sparse when you use them. Indeed banning food from your diet can cause more problems because there is often a dose effect with foods where a small a mount of a food is good for you but larger amounts cause problems. Larger portions (28g) of peanuts may be eaten without causing symptoms as these nuts contain smaller amounts of the fermentable carbohydrates known as oligosaccharides.

Nuts are high in energy but in a series of experiments conducted by Janet Novotny and reported in the American Journal of Clinical Nutrition, it has been discovered that when almonds are eaten as part of a mixed diet the amount of undigested fat that passes through the body is greater than previously thought. Rather than a 28g portion of almonds containing 179 kcal it was found to contain only 129 kcal. The authors explain this discrepancy may simply be because almonds are just not very digestible. To salvage fats and oil from within the cell walls nuts requires a great deal of chewing which just does not happen when eating a usual mixed diet. Nuts are an extremely important source of dietary fibre, vitamin E, calcium and several other nutrients.

The blueberries and fresh lime juice in this recipe are great to eat and complete this gorgeous drink that is like a soothing meal in a glass.

014 Blueberry, almond and oat drink portrait

Blueberry, lime, oat milk and almond smoothie

Serves 2


  • 100g blueberries
  • juice from ½ lime
  • 250ml Oat Drink
  • 1 banana
  • 2 tbsp almond (or peanut butter)
  • ice cubes (optional)


Pulse blueberries and lime juice in a blender and divide between two glasses. Pulse the Oat Drink, banana, almond butter and 2 ice cubes in a blender and pour over the blueberry and lime juice. Add a straw and serve.

If you would like more information about IBS and how to manage your sensitive gut please follow this link to the IBS Network IBS Network.

IBSLogowithstrap March 2011



This entry was written by Joan Ransley and published on August 8, 2014 at 3:44 pm. It’s filed under Bread and cereals, Pudding, Snack and tagged , , , , , , , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

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