If you’re following a Low FODMAP diet due to Irritable Bowel Syndrome (IBS) or another gastrointestinal issue, it’s not just about what you eat – what you drink matters, too! Certain drinks can be high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), potentially leading to uncomfortable digestive symptoms. However, you needn’t fret – there’s a vast array of delicious low FODMAP drinks to quench your thirst. Here’s a handy guide to drinks that are gentle on your gut, along with some fun recipes you can whip up at home!
Types of Low Fodmap drinks
- Water – Considering that humans are 60-75% water, it should come as no surprise that water is highly-recommended no FODMAP drink. In fact, drinking more water may help to relieve some of the symptoms of IBS (1)
- Carbonated Water – If you like your water to shimmer and sparkle in your cup, then you’re in luck. Carbonating water does not make it into a high FODMAP drink. However, some individuals may find that drinking carbonated drinks cause uncomfortable symptoms. If that is the case for you, then you should avoid carbonated drinks even though they are low FODMAP drinks.
- Tea – Peppermint tea, ginger tea, and green tea are all allowed on a low FODMAP diet (2). You can even add cane sugar to your tea. Because sugar contains an equal ratio of fructose to glucose, it does not qualify as a FODMAP (3).
- Coffee – You do not have to give up your favorite pick-me-up drink when you adapt to a low FODMAP diet, as long as the caffeine doesn’t act as a gut irritant for you (4). That being said, if you take milk in your coffee, you may have to make some adjustments. Dairy milk contains lactose which is considered high FODMAP, but lactose-free milk is one of the low FODMAP drinks.
- Dairy-free Milks – Lactose-free milk, almond milk, coconut milk, and rice milk are all suitable for a low FODMAP diet (5).
- Some Juices – Certain fruit juices like cranberry, grape, and pineapple juice are low in FODMAPs, but make sure they’re not from concentrate and avoid those with added sweeteners (6). Also, remember to keep portions small – no more than a glass per serving. Vegetable juices like tomato juice and carrot juice are low FODMAP, but as with fruit juices, portion control is essential.
- Some Alcoholic Beverages – Some alcoholic beverages, such as distilled spirits (like vodka, gin, or whiskey) and red, white, and sparkling wine, are low FODMAP (7). But moderation is key, because alcohol itself can be an irritant for the gut. Additionally, mixers can add FODMAPs to drinks, so be cautious.
low fodmap drink recipes
- Strawberry Quencher: Blend 1 cup of strawberries, 1 cup of ice, and 2 cups of almond milk for a refreshing and sweet smoothie. Or try out some of our other gut-friendly smoothies recipes here.
- Iced Green Tea Lemonade: Brew a cup of green tea, then chill. Mix the cooled tea with a glass of freshly squeezed lemonade, and sweeten with a little maple syrup if desired. Add ice, and you have a delightful, refreshing drink.
- Pina Colada: Blend 1 cup of fresh pineapple, 1 cup of ice, and 1/2 cup of canned coconut milk. Add a low-FODMAP alcohol if desired. Pour into a glass and garnish with a slice of pineapple for a gut-friendly tropical treat.
- Chilled Cucumber-Mint Water: Add thin slices of cucumber and a few fresh mint leaves to a jug of water, and refrigerate for a couple of hours. This drink is not only hydrating but also aids in digestion.
Conclusion
There are many types of drinks that you can enjoy even when you are on a restrictive, low FODMAP, IBS-friendly diet. Remember, everyone’s tolerance to different foods and beverages can vary, even within those classified as low FODMAP. Pay attention to how your body responds to different drinks. But don’t let your dietary restrictions dampen your spirits! These low FODMAP drink options and gut-friendly recipes offer plenty of ways to stay hydrated and enjoy a variety of flavors, all while keeping your gut happy and healthy.
