This recipe, for Low FODMAP Orange Carrot Juice, is really 3-recipes in one. There is the basic version, which combines orange juice and carrot juice. Then there is that basic combo with the addition of creamy coconut milk. And then, there is a frothy version that adds whey protein isolate and TASTES JUST LIKE AN ORANGE JULIUS! More on that in a moment…
Let’s Talk Juice & FODMAPs
This section covers both orange juice as well as carrot juice.
Is Orange Juice Low FODMAP?
The Monash University app has listings for orange juice that, we think, are confusing. There is an entry for reconstituted orange juice that is high FODMAP. There is a 25 – 50% real juice blend that is high FODMAP.
Then they have something they call “99% blend (reconstituted and fresh)”. I don’t even know what that means. Anyhoo, that one has a low FODMAP serving size at 125 ml.
Then, the clouds parted, the sun came out and angels sang (well, I heard them, anyway) when in early 2020 Monash posted on social media that freshly squeezed orange juice contained NO FODMAPs! TA DA!!!!!!! According to Monash, it is the processing (in part) that affects FODMAP content.
This made sense, since oranges themselves contain no FODMAPs. BTW, we have an awesome article on No FODMAP Foods – you definitely have to read it!
This information inspired me. Big time. I immediately thought of this drink as well as a roast pork shoulder recipe (check that one out, too).
Is Carrot Juice Low FODMAP?
Carrots, by the way contain no FODMAPs either, so we have extrapolated that their freshly squeezed juice would not either – in the same vein as orange juice from no FODMAP oranges. Fresh squeezed would probably be best from a FODMAP perspective (see comment above about processing). As of Spring 2020 carrot juice has not been lab tested for FODMAPs.
Because of this, with an abundance of caution, we have not given this drink our green kiwi Elimination icon.
As always, what counts is how YOU digest a particular food or drink. We suggest trying this in Version #1 and see how you do.
Three Drinks In One
As mentioned at the start of this post, this recipe is really a 3-in-1 deal.
Version #1 is a combo of 50/50 orange juice and carrot juice, which we particularly love over ice.
Version #2 – Add coconut milk to the 50/50 orange juice and carrot juice.
Did you know that both canned coconut milk and also UHT coconut milk have low FODMAP serving sizes? For beverages such as this Low FODMAP Orange Carrot Juice we like using the UHT type as we find its thinner viscosity more appealing.
By the way, unsweetened UHT coconut milk has a low FODMAP serving size of ¾ cup or 180 ml, which is a very generous serving size and much larger than what we use here (per serving).
Version #3 – Let’s talk protein powder. Version #3 suggests adding LOFO protein powder along with ice and zapping in a blender.
I like a refreshing drink post-workout, and I had been looking for a low FODMAP protein powder that I liked.
We have a very popular article, All About Low FODMAP Meal Replacements & Protein Shakes, that one of our Success Team RDs, Vanessa Cobarrubia, put together. It has a nice long list of protein powders that are low FODMAP, however, many (most) have sweetening and very often use stevia.
I personally cannot stand the taste of stevia. Now, stevia is low FODMAP. Plenty of folks like it and use it with no digestive issues and they like the taste. My search was continuing.
And then I found Opportuniteas Grass-Fed Whey Protein Isolate, which is unflavored, unsweetened and contains just 2 ingredients: whey protein isolate and a dash of low FODMAP lecithin made from non-GMO sunflowers. It even comes with a money-back guarantee!
I admit that I almost didn’t order it because it isn’t cheap, but I figured I could always send it back.
Well, I love it! It is everything I wanted it to be. My search for a low FODMAP, unsweetened protein powder is over!
What Is An Orange Julius?
When you add the protein powder to the orange/carrot/coconut milk mixture and buzz it in the blender for Version #3, it becomes wonderfully frothy, sweet and tastes just like an Orange Julius.
What is an Orange Julius? I have to admit that although there was an Orange Julius store near my home growing up in NYC, that my Mom would take me to on occasion, until now I had never done any research on the history. I just knew the frosty drink tasted like an icy, melted Creamsicle and I liked it!
Indeed, the original beverage was a combo of orange juice, milk, sweetener, powdered egg whites, ice and a dash of vanilla all frothed up in a blender. It’s sweet, very dessert-like, yet lighter than a milkshake.
The History of Orange Julius
There was a Julius – Julies Freed, who had an orange juice beverage stand in LA that he opened in the mid-1920s in Los Angeles. At first sales were slow, but then he modified the drink to make it less acidic (at the recommendation of his real estate broker) and the new creamier texture and flavor proved to be a hit. The lore is that folks began lining up and ordering by saying, “Give me an Orange, Julius!”.
By the 50s and 60s the beverage, then officially called Orange Julies, was being sold at state and county fairs and freestanding locations. Now, it is available at hundreds of locations, often in tandem with DQ (Dairy Queen), who bought the Orange Julius brand in 1987.
Why Are There Carrots In There?
I am well aware that no carrots same anywhere near the original Orange Julius, nor any coconut for that matter, and yet there is some sort of synergistic alchemy that happens with the souped up Version #3 of this drink. Try it and then let me know what you think.
As I mentioned, this has become my post-workout drink of choice.
Do I Need A Juicer?
You do not need a juicer. It is fairly easy to buy fresh squeezed orange juice and high-quality carrot juice in well-stocked supermarkets. That said, to reiterate, we have Monash’s confirmation that freshly squeezed orange juice contains no FODMAPs, and they also state that processing affects FODMAP content. Our suggestion for carrot juice is an extrapolation of this information.
To create the lowest possible FODMAP beverage, use freshly squeezed carrot and orange juice, but we also recommend trying this drink with purchased product if you do not own the necessary equipment. Review our articles, What If A Food Hasn’t Been Lab Tested For FODMAPs? and also What Is A Low FODMAP Serving Size?
Ingredients For Low FODMAP Orange Carrot Juice
As mentioned above, I am in love with the Opportuniteas Grass-Fed Whey Protein Isolate. You can use whatever LOFO protein powder you like.
The Nutritional Info is based on Version # 3, FYI.
Low FODMAP Orange Carrot Juice
This recipe, for Low FODMAP Orange Carrot Juice, is really 3-recipes in one. There is the basic version, which combines orange juice and carrot juice. Then there is that basic combo with the addition of creamy coconut milk. And then, there is a frothy version that adds whey protein isolate.
Ingredients:
Basic Blend:
- ½ cup (120 ml) freshly squeezed carrot juice
- ½ cup (120 ml) freshly squeezed orange juice
Add-Ons:
- ¼ cup (60 ml) UHT unsweetened coconut milk
- 2 tablespoons low FODMAP whey protein isolate, such as Opportuniteas Grass-Fed Whey Protein Isolate
- Ice
Preparation:
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Version #1: Simply combine the carrot and orange juice, divide into two glasses and enjoy. Add ice if you like.
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Version #2: Add the coconut milk to Version #1. I like to shake everything up in a jar, or you can use a blender. On the rocks or straight up.
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Version #3: Place carrot juice, orange juice, coconut milk, protein powder and ice in a blender and zap it until frothy, icy and blended. Serve immediately.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Navel Oranges: Monash University has lab tested navel oranges and states that no FODMAPs were detected upon lab testing; they set a serving size at 1 medium fruit (130 g).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Are you saying “freshly squeezed orange juice” is now low fodmap. I’ve looked online but don’t see any other indication of this. Thank you.
Monash first discussed this on their Facebook page and we confirmed it with them as well. FRESHLY squeezed orange juice contains No FODMAPs according to Monash. Here is an interesting article on “100%” orange juice and why it is different when processed.