Low FODMAP Pumpkin Latte
I am all about sneaking in the maximum amount of healthy ingredients into a recipe and in my opinion, lattes are just a liquid form of nutrition. In the winter I am less prone to whip up a smoothie since it is cold and smoothies make me colder. I am sometimes not very hungry in the morning, but am always in for a little tasty beverage to tie me over until lunch. In this recipe, you can sneak in a BUNCH of great gut healing nutrients (especially for SIBO) and get the comfort of a warm drink. If you are not sensitive to caffeine, feel free to add a little coffee in here to get your day going. However, if you do have GI disturbances, I do not recommend drinking more than 4oz of coffee per day (if at all), as it can create an emergency, if you know what I mean..
So the low FODMAP line-up is as follows:
Ginger green tea - green tea is packed with antioxidants and a more gentle dose of caffeine compared to coffee. Ginger is known for its ability to calm the GI tract, reduce inflammation and reduce blood pressure.
Pumpkin - an allowable low FODMAP vegetable that is very high in beta-carotene and soluble fibre. Beta-carotene is the precursor to vitamin A in the body, which is a powerful antioxidant. It is responsible for monitoring the immune system, reducing inflammation and speeds skin healing. Soluble fibre is important for those with alternating constipation and diarrhea and it helps to make everything come out smoothly and uniformly. Soluble fibre is soluble in water, so just make sure you are getting the 2L recommended intake of water per day.
Pumpkin pie spice - containing ginger (mentioned above), clove and cinnamon. Clove is an antioxidant and antimicrobial, whereas cinnamon helps balance blood sugar, is anti-inflammatory and an antioxidant.
Turmeric - the BEST anti-inflammatory out there right now. Helps tame an irritated GI tract and allows the body to get into healing-mode.
Collagen - excellent for rebuilding the intestinal lining and is also a very highly absorbable form of protein. Very little people react to collagen protein powder, where as pea protein, soy protein and whey can cause many disruptions. Always opt for grass-fed collagen or marine-based if you do not consume land animals.
L-glutamine - another building block needed to repair a damaged gut lining and keeps those cells strong. L-glutamine also supports strong muscles and muscle repair, which makes it perfect for active bodies too. **NOTE: This powder has a slightly sour taste, which is why it is best to sneak into favorful recipes like this one.
Monk fruit - my FAV sweetener right now! It have very little calories, does not disrupt blood sugar levels and is actually an antioxidant. It is one of the only sweeteners that tastes delicious and actually has health BENEFITS. If you can’t get your hands on monk fruit, opt for maple syrup as it is also allowed on the low FODMAP diet and support you local forests.
Pumpkin Spice Latte - Low FODMAP
Ingredients
4 oz coffee* or ginger green tea
4oz almond milk or hemp milk or GF oat milk
2-4 oz hot water - optional, if you like your lattes thick
2 tbsp canned pumpkin
1 tsp pumpkin pie spice
¼ tsp turmeric
1 tbsp collagen powder
1 tsp L-glutamine powder
3-4 drops monk fruit syrup, stevia or 1 tsp maple syrup (I love Lakanto monk fruit vanilla or Buddha Fruit’s Lo Han Honey)
Directions:
Place all ingredients in a blender and blend for ~25 seconds or until frothy. If you like your lattes very hot, you can place in a small pot before blending
*use decaf if caffeine gives gut irritation