Symptom Tolerance Scores
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.
GLP-1 Tips
- Sip this smoothie slowly over 15–20 minutes and avoid using a straw to reduce swallowed air, which can worsen bloating for people on GLP-1 medications.
- If your stomach is very sensitive, start with half a serving and see how you tolerate the dairy, then gradually increase as comfortable.
- For even gentler digestion, use room-temperature ingredients instead of very cold ones, as icy drinks can sometimes trigger cramping or discomfort when you are already bloated.
Storage
Store any leftover smoothie in a sealed glass jar or bottle in the refrigerator for up to 24 hours. Shake gently before drinking to recombine, and allow it to sit at room temperature for 5–10 minutes before sipping if you find very cold drinks worsen bloating.
Nutrition Information
Per serving (1 of 2 servings)