Madeleine Hull
The low-FODMAP diet can be challenging, especially when it comes to drinks. FODMAPs are short-chain carbohydrates found in certain foods that are not completely digested or absorbed in the intestines, which then ferment and produce gas. While water is always a safe option, there are other beverages that can be enjoyed in moderation, such as tea, coffee, smoothies, juices, soft drinks, and even alcohol. Tea options include black, green, peppermint, rooibos, kombucha, and weak chai. Coffee is also safe, but it should be limited to 1-3 cups per day. When it comes to alcohol, it's important to note that it's a gut irritant, so even low-FODMAP options should be consumed in moderation. Beer, wine, and most spirits are generally considered low-FODMAP, but it's important to watch out for added ingredients or mixers that may be high in FODMAPs.
| Characteristics | Values |
|---|---|
| Water | Plain, sparkling, or soda water |
| Tea | Black, green, peppermint, rooibos, kombucha, weak chai, ginger, and white |
| Coffee | Plain black coffee or coffee made with low-FODMAP milk |
| Smoothies | Homemade with low-FODMAP ingredients |
| Milk | Lactose-free, soy, rice, cashew, macadamia, coconut, hemp, and almond |
| Juices | Cranberry juice, but avoid those with corn syrup or added sugar |
| Soft drinks | Diet sodas, sprite zero, diet 7-up, diet root beer, fresca, and Bai drinks |
| Alcohol | Wine, beer, vodka, tequila, and gluten-free beer, but avoid rum and liqueurs |
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What You'll Learn
Tea, coffee and hot drinks
Tea, coffee, and hot drinks are a great way to add variety to your diet. Thankfully, there are plenty of low-FODMAP options to choose from.
Tea is a beverage consumed in many cultures and is prepared by soaking tea leaves in boiling water. Many tea options contain few or no FODMAPs, which you can enjoy on a low-FODMAP diet. Some examples of teas that are considered safe to consume include black, green, white, peppermint, ginger, rooibos, kombucha (less than 180ml), and weak chai. However, it is important to note that sometimes tea can be high in FODMAPs due to the FODMAPs leaching out into the water, depending on the strength and brewing time. For example, matcha is considered low FODMAP in a one-teaspoon serving, but higher amounts may trigger symptoms.
Coffee is another popular hot drink that is safe to consume on a low-FODMAP diet. Plain black coffee or coffee made with low-FODMAP milk, such as lactose-free, soy, rice, cashew, macadamia, or almond milk, are good options. It is recommended to limit coffee intake to 1-3 cups per day. Additionally, caffeine can impact IBS symptoms, so it is important to recognize your tolerance to caffeine.
When it comes to other hot drinks, there are some options to consider. For example, hot water with lemon or other citrus fruits can be a refreshing and low-FODMAP choice. Alternatively, you can try hot beverages made with gut-friendly, low-FODMAP ingredients, such as herbal infusions or decaffeinated tea options.
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Alcoholic drinks
Alcohol is a gut irritant and can trigger IBS symptoms. However, there are low-FODMAP alcoholic drinks that can be consumed in moderation. Monash University has indicated that alcohol is often consumed with meals and in social settings, so it is important to consider what you eat and whether stress plays a role in your symptoms.
Some low-FODMAP alcoholic drinks include wine (except fortified/dessert wine), beer, and spirits (except rum and liqueurs). Vodka, whiskey, and tequila are also considered low-FODMAP. Beer is typically made with wheat, rye, and barley, which contain a FODMAP called fructans. However, the fermentation process breaks down many of these fructans, reducing the overall FODMAP content. According to the Monash Low FODMAP Diet app, one serving (375 ml or 12 oz) of beer is considered low-FODMAP.
When consuming low-FODMAP alcohol, it is important to be mindful of what you mix it with. While many distilled spirits are low in FODMAPs, mixing them with high-FODMAP ingredients can make the drink high-FODMAP. Rum, for example, contains high amounts of fructose and should be avoided on the low-FODMAP diet.
If you want to enjoy cocktails, you can try low-FODMAP options such as a Vodka Citrus Spritz (vodka, lemon juice, club soda, maple syrup, ice, and mint leaves) or a Whiskey Sour (whiskey, lemon juice, a splash of water, and maple syrup).
It is also important to note that alcohol consumption can affect your overall health, and completely eliminating alcohol may be difficult due to its social aspect. Dealcoholized drinks and mocktails are great alternatives for those following a low-FODMAP diet who want to avoid potential digestive triggers associated with alcohol while still enjoying similar flavours.
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Smoothies
It is important to note that not all fruits and vegetables are FODMAP-friendly. For example, bananas and blueberries are not considered low-FODMAP friendly. It is also important to pay attention to FODMAP stacking. While the portions of particular fruits and vegetables may be classed as low FODMAP individually, the total FODMAP load may increase when combined, making it a high-FODMAP smoothie.
Some FODMAP-friendly fruits include strawberries, raspberries, honeydew melon, kiwifruit, pineapple, and blueberries. You can add a creamy base such as lactose-free Greek yoghurt, lactose-free milk, or goat's milk yoghurt. For a thicker consistency, you can add ice cubes, frozen fruits, or low-FODMAP milk ice cubes.
You can also add oats to your smoothie for additional fibre, which contributes to better heart health. If you want a protein boost, try adding a scoop of low-FODMAP protein powder, low-FODMAP nuts, or firm tofu.
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Juices
When it comes to juices, it is recommended to limit fruit juice to 150ml a day, as larger quantities can be unhealthy due to the excessive intake of free sugars. Freshly squeezed orange juice is considered to be free of FODMAPs, while reconstituted orange juice is low in FODMAPs at 120ml and moderate in FODMAPs at 160ml. Orange cordial made from 25-50% real juice is low in FODMAPs at 16ml (diluted in 144ml water) and moderate in FODMAPs at 20ml (diluted in 180ml water). Cranberry juice is considered low in FODMAPs, but it should not contain added apple juice or other high-FODMAP ingredients.
It is important to note that the FODMAP content of fruit juice depends on the fruit used and the processing and additives involved. For example, reconstituted juice is made from fruit concentrates, increasing its fructose content. Common high FODMAP ingredients in fruit juice include sugar alcohols ending in 'ol', such as sorbitol, mannitol, maltitol, and xylitol. Added fruit juices or concentrates, such as apple, pear, mango, and pomegranate juice, can also be high in FODMAPs.
If you are looking for a non-added sugar or diet option, choose a juice sweetened with stevia (sterol glycosides), sucralose, or aspartame. Additionally, some plant-based milk alternatives are low in FODMAPs, including soy milk (made from soy protein), almond milk, rice milk, oat milk, and quinoa milk. However, milk alternatives are typically not fortified with calcium, so it is recommended to choose varieties that are.
While water is recommended as the primary drink of choice, adding a wedge of lemon, lime, orange, passion fruit, or frozen berries can provide a fun twist.
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Water
The low-FODMAP diet is an elimination diet to identify specific food triggers in people with gastrointestinal disorders, such as IBS. FODMAP is an acronym for a certain class of carbohydrates, called fermentable short-chain carbohydrates, which are harder for people to digest. The low-FODMAP diet restricts these carbohydrates to relieve uncomfortable symptoms and give your digestive system a rest.
FODMAPs draw water into your intestine, which can contribute to diarrhea. When FODMAPs reach your colon, they get fermented and used as fuel by gut bacteria. The bacteria that feed on FODMAPs produce hydrogen, a gas that may lead to gas, bloating, stomach cramps, pain, and constipation.
Some people choose to include other beverages to mix things up. For example, coffee is allowed, but it should be limited to 1-3 cups per day, and it is best to use low-FODMAP milk. Tea is also allowed, but only certain types such as black, green, peppermint, rooibos, and kombucha (180ml).
It is important to note that reading labels of packaged food can be complicated. Some tips for choosing low-FODMAP products include choosing products with shorter ingredients lists, looking for certified FODMAP logos, and looking for ingredients commonly considered low-FODMAP.
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Frequently asked questions
Water, tea, coffee, smoothies, and juices are all allowed on the FODMAP diet.
Black, green, white, peppermint, ginger, rooibos, kombucha, and weak chai tea are all allowed on the FODMAP diet.
Lactose-free, coconut, hemp, almond, soy, rice, cashew, and macadamia milk are all allowed on the FODMAP diet.
Wine, beer, vodka, tequila, whiskey, and some liquors are allowed on the FODMAP diet. However, it's important to note that alcohol is a gut irritant, so it's best to drink in moderation.
Milk, cream, honey, agave, and rum are all high in FODMAP and should be avoided. It's also important to be mindful of ingredients in mixed drinks, as some high-FODMAP ingredients can make a drink high-FODMAP.
